THE MMA ACADEMY
LOG IN
← Back to all posts

Learn to Frame Before You Panic

by Tyler Trump
Sep 18, 2026
Connect

Getting stuck underneath someone can feel frustrating.

Most beginners react by pushing, holding their breath, or trying to explode out all at once. That usually makes the position worse.

Before you try to escape, you need space.

Frames help you create that space.

A frame is not a bench press. It is not about being stronger than your opponent. It is about using your arms, knees, and body structure to stop pressure from collapsing you.

This week, focus on these three ideas:

  1. Protect your neck and inside space If someone controls your head and chest, your escape gets harder. Keep your elbows close and fight to keep your arms between you and your partner.

  2. Make space before you move Do not bridge, shrimp, or turn without first building a frame. A small amount of space can be enough to recover your guard, get to your side, or start standing up.

  3. Breathe while you work Panic burns energy fast. If you can breathe under pressure, you can think under pressure.

Try this drill:

Start in bottom side control with a trusted partner. Your only goal is to build frames, breathe, and get to your side. Do not rush the full escape. Reset and repeat.

Coachā€™s note: Escapes are not magic moves. They are a series of small wins.

Frame first. Breathe second. Move third.

If you train that order, bottom positions become less stressful and more manageable.

This week, ask a training partner to give you light pressure rounds from bad positions. Stay calm, build your frames, and work one step at a time.

Start Training at The MMA Academy

Start training with The MMA Academy

If youā€™ve been thinking about trying MMA, the best next step is simple: get on the mats and start learning.

At The MMA Academy, beginners are welcome. You do not need to be fit, experienced, or fight-ready. You just need to show up ready to train.

Youā€™ll learn the basics, build your confidence, improve your fitness, and train in a structured environment with coaches who know how to help you progress safely.

Start training today and join The MMA Academy.

JOIN HERE

How to Pace Yourself in Sparring and Win More Rounds
A lot of new MMA students have the same problem. They start every round too fast. They throw hard, move hard, grip hard, and breathe like every exchange is the final ten seconds of the fight. Then halfway through the round, their technique disappears. Good pacing is a skill. It does not mean training soft. It means knowing when to work, when to reset, and when to stay composed. Make Sparring Sm...
Balance Before Power
Most beginners try to hit harder before they learn how to stay balanced. That creates a problem. If your feet are out of position, your punches feel rushed, your kicks feel heavy, and your defense arrives late. Power matters, but balance comes first. This week, pay attention to where your weight goes after every movement. A simple rule: If you cannot defend right after you attack, you were not ...
Strike Into the Clinch
Enter the clinch without reaching Many beginners try to clinch by walking forward with their hands out. That usually gets them hit. A better habit is to enter behind strikes. This gives your opponent something to defend before you close the distance. This weekā€™s drill connects basic striking to a safe clinch entry. Weekly training drill Jab, Cross, Collar Tie Entry Why it matters The cl...

The MMA Academy Newsletter

The MMA Academy Newsletter sends you one practical MMA training drill each week, built for hobbyists who want to improve their striking, grappling, transitions, and conditioning without overcomplicating their training.
© 2026 THE MMA ACADEMY. ALL RIGHTS RESERVED.
Powered by Kajabi

Get the Free MMA Training Blueprint

Enter your name and email below to get the blueprint and receive MMA training tips by email.