EAT, Lift&Stay Fit

The single most important factor in your progress is your willingness to work hard and exert high effort. So long as you’re doing more of something over time, you will get stronger.

You need a combination of muscle damage (that hurts-so-good soreness after a great workout), mechanical tension (the sheer strain of lifting something heavy), and metabolic stress (that “burn” you feel from your muscle really working). Both heavy-weight and high-rep training check those three boxes and will ultimately build strength. Plus, both methods require proper form, because without good technique, it doesn’t matter how much weight or how many reps you do, you could be risking injury. To avoid any complications, our personal trainers are there to help you.

MMA Forever!

All the styles of Martial Arts we offer are great for anyone whether they want to compete or just want to get in right shape while learning methods of self-defense. Our MMA classes in Pleasanton will introduce you to hard work and a wide range of the best moves from the best Martial Arts. But that’s not tall, you’ll also enjoy a long list of rewards that only the Martial Arts lifestyle can deliver. Just take a look:


The Muay Thai Program at KO & MMA places a heavy emphasis on the core Muay Thai Kickboxing techniques. In this class, students will learn principles of striking with punches, kicks, knees and elbows while utilizing knowledge of distance, timing and footwork while in the standing range.

The program develops skills that can be applied in self-defense or the sporting environment. The Muay Thai Program is a physically challenging class; however, each student is given the freedom to train at his/her own pace. Thai training methods develop devastating power, speed and superb cardio-vascular endurance.


Submission Grappling/Wrestling is a Martial Art that uses grappling type techniques such as clinch fighting, throws and take-downs, joint locks, pins and other grappling holds. In wrestling, the goal is to gain and maintain a superior position while in close range of your opponent. KO MMA program will teach you not only the fundamentals of wrestling, but how to apply these fundamentals to Mixed Martial Arts. Submission wrestling will focus on taking your opponent to the ground while maintaining dominant control with a heavy emphasis on transitioning for submissions. This class will also touch on how to counter submissions and submission defense.


The boxing program at KO focuses on overall conditioning and on the technical aspects of boxing, including foot work, basic stance and movement drills, and ring strategy. Focus mitts and pads will be used to work with both the offensive and defensive aspects of boxing. Boxing is great for cardio-vascular, stress relief, strength training, coordination, agility, self-defense and it is extremely fun. This program is suited for all students- those who are just looking for a great workout all the way up to those who want to compete in the ring.


“MMA Fitness” class will give you an incredible cardio workout while learning proper technique in Kickboxing, Boxing and Muay Thai. The class will also incorporate some grappling techniques to round out the class to give you the full MMA Fitness experience. You will learn how to properly kick and punch heavy bags, pads and mitts. Join us, have some fun and get a great workout in!

Kids & Teen Classes

At KO, we believe that all children must learn discipline, respect, control of their bodies and minds, integrity and teamwork in order to achieve successes in life. We also focus on developing self-confidence and self-esteem in a positive learning environment where they will actually be able to see, experience and mark their accomplishments.

Our Kids Martial Arts classes are specifically designed to encourage positive growth in each child who enters our academy. We understand the importance of providing age-appropriate instruction based on a child’s level of experience. Children of different ages have varying levels of coordination, agility, focus, etc. and for these reasons, we offer classes in three different age groups 6-12 years old, 13 – 17 years old. In addition, each age group has classes in both beginner and advanced experience levels.

Ladies Classes

We offer a veriety of cardiovascular, strength, training, and flexibility classes to women of all abilities and fitness levels. Chooses a schedule that works for you from 9:00am – 8:00pm.


Our Ladies kickboxing classes are designed to give our ladies a good workout whilst also teaching the skills that may one day help them in a self-defense situation. Classes are located in a private room with private entrance, shower, lockers&changing room. The private room provides our students the opportunity to learn in a safe environment away from spectators.

Ladies kickboxing classes are suitable for beginner and intermediate levels of skill. First timers need not worry about being thrown in the deep end, as there is a strong emphasis placed on learning and mastering the basics of kickboxing and Muay thai. The classes are a great way to keep our fitness and health in check, with our experienced trainers keeping it interesting by adding variety to the routine. No two classes are the same!


Our Ladies Muay Thai incorporates punches, kicks, knees, and elbows, which is why the martial art is referred to as “the art of eight limbs”. Practicing the techniques of Muay Thai helps a person’s body to act before the mind requires time to process a situation, turning techniques into reflexes. People of all shapes and sizes including kids and women can benefit from Muay Thai. It is a perfect class for ladies whom want to lose fat and get tightened.


The fully equipped weights and cardio area at KO allows members to make the most of their membership, not having to go elsewhere to get that much desired “pump” of the muscles. Resistance training has shown multiple benefits to the body, including increased bone density, increased muscular size and strength and not to mention the great looks that come along with all of these! Strength and conditioning is a perfect way to accompany martial arts training to ensure that no area of training has gone un attended to.

Strength & Conditioning works by increasing muscle mass, they are increasing their metabolic rate, which results in more calories burned throughout the day — not just during the exercise, as is the case with cardio.