In this module you will learn all about the Science of MMA. Check out the session descriptions below to see exactly what we’ll cover:

Session 1: The Metabolic Demands of MMA (36 min, 17 sec). Explore how your body powers the single and repeated high intensity efforts that dominate MMA.

Session 2: Building Unstoppable Endurance (16 min, 48 sec). Learn about Low vs. High intensity training, movement patterns, and how to build unstoppable endurance.

Session 3: Muscle Structure & Function (34 min, 19 sec). Learn how muscles work; differences between fast twitch and slow twitch muscle fibers, and factors that influence strength and power development.

Session 4: Building Explosive Strength & Power (34 min, 34 sec). Learn how to select and order resistance exercises, how often to train, how much weight to use, how many reps to perform, how much rest to take.

Session 5: How to Avoid Overtraining (14 min, 50 sec). Explore how your body responds to training, overtraining signs and symptoms, and how to reduce your risk of overtraining.

Session 6: Warm-ups & Flexibility (27 min, 52 sec). Master warm-ups, and learn how to maximize your flexibility with minimal stretching.

Session 7: Periodization in MMA (20 min, 43 sec). Be introduced to key concepts in periodization, the art and science of periodization, and how to structure your fight plan.

Session 8: Performance Testing in MMA (28 min, 06 sec). Learn how to implement tests for: Psychological skills and mood; Body size and composition; Flexibility; Muscular power, strength, endurance; An/aerobic performance, and Sport-specific performance.

Each session in this module features a learning assessment (short quiz) that highlights the most important concepts you need to know before Dr. Gillis takes you through the step-by-step process for building an individualized training plan in Modules 2-5.

After you’ve mastered the science of MMA, start building your training program with Dr. Gillis using our 4-step approach. First, you’ll need to select the right module to watch. If you’re fighting in 3-months, watch Module 2 (5 lectures: 103 min), which teaches you how to build a 3-month training program. If you’re fighting in 4-months, you’ll need a 4-month training program, so watch Module 3 (5 lectures: 109 min, 14 sec), first. Module 4 teaches you how to build a 6-month training program, and Module 5 (5 lectures; 129 min, 39 sec) covers the 12-month training program.

In this way you only need to go through the Module that relates to when you’re fighting. And no matter if you’re an amateur or a pro you can keep coming back to this course to help you build individualized training programs for as long as you are fighting. Check out the general session descriptions below to see exactly what we’ll cover:

Session 1: A Blueprint for Building Peak Performance in 3-Months (17 min, 24 sec), 4-months (17 min, 24 sec), 6-Months (17 min, 24 sec) and 12-Months (17 min, 24 sec) - This session will introduce various worksheets and tools that you will use, along with our simple 4-step process that you’ll go through to build your own individualized training program to maximize your fighting fitness.

Session 2: Scheduling Training Phases in 3-Months (8 min, 24 sec), 4-months (9 min, 13 sec), 6-Months (10 min, 26 sec) and 12-Months (11 min, 00 sec) - In this session you will be taken through step 1 of the step-by-step process for building your own training program. Here Dr Gillis will teach you how to match up your proposed fight date with the fight plan, and you’ll schedule critical training phases across your fight plan.

Session 3: Forecasting Training Volume and Intensity in 3-Months (9 min, 39 sec), 4-months (9 min, 48 sec), 6-Months (10 min, 03 sec) and 12-Months (11 min, 11 sec) - In this session Dr Gillis will take you through step 2 of the step-by-step process for creating a tailor-made training program. Specifically, we’ll teach you how to plan and adjust training volume and intensity (perhaps the most important factors we manipulate) across your fight plan.

Session 4: Planning Training Sub-phases & Weeks in 3-Months (21 min, 43 sec), 4-months (21 min, 59 sec), 6-Months (22 min, 56 sec) and 12-Months (24 min, 36 sec) - In this session D. Gillis will introduce 3 important concepts including 1) training difficulty, 2) load planning; and 3) Training sub-phases, all of which we will immediately implement in Step 3 of our process, which involves planning your training sub-phases and training weeks across your fight plan.

Session 5: Programming the Training Session in 3-Months (45 min, 50 sec), 4-months (50 min, 50 sec), 6-Months (53 min, 44 sec) and 12-Months (65 min, 28 sec) - In the last session you will learn how to program individual training sessions across your entire fight plan. Dr Gillis will show you how to select the most appropriate resistance and endurance training workouts for your fight plan and he will walk you through an example of a completed training program, reviewing in detail each individual resistance and endurance workouts in the process.