As far as "free advice" goes - this is some pretty good stuff!

From Jack Reape on the dragondoor.com forum:

"A Peak is Worth a Thousand Plans!"

But for those who just need a little advice, this advice should cover most of it.

You need more mobility and balance.
You need to hone your technique.
You are not as conditioned as you think you are.
You need to work harder but maybe or maybe not more.
You need to add some muscle.
You need to do complex movements and single limb work, over single muscle drills.
You need to have balance in your life, and your training, and your portfolio.
You need more work with your feet on the floor.
You need to learn to think and plan for yourself.
You need to train at least some of the time with folks better than you.
You need to enter something and compete, even if only against yourself. Losing sucks but sucking sucks worse.
You need to keep a log.
It hurts because something is wrong.
You are sore because you did more than you are used to doing.
If you can't do a dip, leg raise, bulgarian squat, or pullup, just get to work.
You need to do more things that involve moving your torso(and sometimes with added load) through space.
You need to reconsider speaking or writing any sentence that contain the words "core", "tranverse abdominus", or "rhabdomyolysis". I withdraw this sentence. See?
MMA is probably not a good idea for you.
Did i mention mobility?

jmo
jack

And from me regarding advice on "working injured or painful areas":
(also from the dd forum)
Just wanted to throw this out there since this is a place where people come for advice and different perspectives etc...

When someone asks for an exercise for a painful area - as a couple of people have done recently for low back pain - and people just provide exercises for said painful area - you are giving the wrong advice!

The scenario is this - Person A comes to the internet and asks "Area X hurts - so what can I do to work/exercise the area??"
The response should be: "Why is area X hurting?"
NOT - "Hey here are five exercises that will directly target your pain." (this is the same as recommending a person with a headache bang their head against a wall until the headache goes away)

If something hurts there is a reason and addressing that reason is the right course of action/advice - NOT targeting the symptoms by working the painful area.

Remember that the advice you dispense here is going to be taken literally by some and they will follow it - and you cannot know HOW they will apply it.
Also remember that when you receive advice through the internet that the source of that advice does not know you or your entire history - apply this advice with caution.

Also - consider the Risk to Benefit ratio of what you are doing - safety and being pain free is always the #1 rule and consideration of a training program.