Many fighters face the same challenge: they want to optimize their cardio, strength, and explosive power, but they aren’t sure where to start or who to trust. This article will show you how to measure two critical factors—anaerobic and aerobic performance—so you can tailor your workouts with confidence. If you’re looking for a complete, science-based system for designing your MMA training plan, consider enrolling in The Science of MMA by Dr. Jason Gillis, an Exercise Scientist at The MMA Training Bible.
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Why Most Fighters Struggle
Most fighters simply guess whether their cardio is improving or if they’re strong enough to outlast their opponents. They try random workouts pulled from social media or outdated routines borrowed from other sports. This guesswork leads to:
- Inconsistent results
- Missed opportunities for gains in explosive power
- A higher risk of overtraining or plateauing
Dr. Jason Gillis recognized this problem. As an Exercise Scientist, he wanted to provide a structured approach that blends scientific research with practical application. That’s why he created The Science of MMA, an eight-module Udemy course that covers everything from building explosive strength (Session 4) to advanced performance testing (Session 8).
A Complete Solution for MMA Training
In The Science of MMA, each session tackles a different aspect of fight preparation. You’ll learn:
- How to train for knockout power in Session 4: Building Explosive Strength & Power (covering exercise selection, load, frequency, volume, rest, and more)
- Ways to avoid overtraining and keep your gains consistent
- Strategies for periodization to peak at exactly the right time
- Methods for tracking progress through psychological tests, flexibility assessments, and performance metrics
This science-driven approach can transform your routine into a plan that boosts cardio fitness, strength, explosive power, and injury prevention.
Click Here to Enroll in The Science of MMA
The Importance of Performance Testing
If you don’t regularly test your progress, how can you know whether your training is effective? That’s where a solid testing protocol comes in. Performance tests offer:
- Clarity on what’s working and what isn’t
- Insight into whether you’re risking overtraining or undertraining
- Motivation as you see measurable improvements over time
- Objectivity for identifying your true strengths and weaknesses
These benefits are especially crucial in MMA, where you need both anaerobic bursts for explosive strikes and aerobic endurance for multi-round bouts.
Understanding Anaerobic & Aerobic Demands
Mixed Martial Arts involves repeated high-intensity efforts—like explosive combos or takedown attempts—separated by short rest intervals. This places demands on both:
- Anaerobic Capacity: Powers short, intense bursts (often 10–90 seconds).
- Aerobic Endurance: Fuels longer efforts and helps you recover between bursts.
Testing both systems helps you craft a balanced program that addresses the real demands of an MMA fight.
Testing Anaerobic Performance: The Running-Based Anaerobic Sprint Test
Equipment Needed
- 35-meter track or straight course
- Two stopwatches
- Two assessors
- A counter
Test Protocol
- Mark out 35 meters. Warm up adequately before you begin.
- Sprint 35 meters at full speed.
- Rest for exactly 10 seconds, then sprint again. Repeat this six times total.
- Record each 35-meter sprint time.
- Use the “percentage decrement score” (Sdec) to quantify fatigue resistance (Girard et al., 2011). A lower score indicates you maintained higher performance across all sprints.
Tracking your fastest sprint time and your average sprint time also provides valuable indicators of your anaerobic performance. By comparing these numbers over time, you’ll know if your explosive conditioning is improving.
Testing Aerobic Fitness: The Balke 15-Minute Track Run
Lab-based VO2 max tests are the gold standard for aerobic assessment, but they’re often expensive and not easily accessible. The Balke test offers a simpler field-based alternative (Balke, 1963).
Equipment Needed
- A 400-meter track
- Stopwatch
Test Protocol
- Warm up thoroughly.
- Run around a 400-meter track for exactly 15 minutes.
- Record the total distance covered.
- Estimate your VO2 max using the Balke formula below:
For example, if you covered 3,200 meters, you’d plug that into the formula to estimate your VO2 max. Elite male wrestlers and judokas often hit 50–60 mL·kg^-1·min^-1, but note that MMA matches can last 15 minutes (and sometimes more), suggesting that MMA fighters might benefit from an even higher aerobic capacity (Callan et al., 2000; Franchini et al., 2011; Horswill 1992).
Why This Matters for Your MMA Training
By combining anaerobic and aerobic tests, you’ll see exactly where you need the most work. Maybe you’re strong in sprint power but lacking endurance to stay sharp into the third round. Or your cardio is solid, but you can’t generate explosive bursts for takedowns. Detailed data from these tests shows you how to shape your workouts:
- Short, intense intervals to improve anaerobic capacity
- Longer conditioning runs or circuit training for aerobic gains
- Targeted rest and recovery to avoid burnout
Having this knowledge can prevent you from training blindly, helping you refine your routine for real results in the cage.
More Tools Inside The Science of MMA
Testing anaerobic and aerobic performance is just the tip of the iceberg. In Session 4: Building Explosive Strength & Power, you’ll discover how to:
- Select the best exercises for knockout force
- Arrange lifts in the optimal order for power gains
- Set training loads, reps, and rest periods to maximize speed and strength
- Prevent injury by balancing volume and recovery
And that’s not all. Other sessions tackle endurance strategies, overtraining prevention, periodization tactics, and more. If you’re looking for a science-based blueprint, Dr. Gillis’s course is designed to cut through the noise and give you practical methods used at the highest levels of MMA.
Click Here to Enroll in The Science of MMA
Final Push: Don’t Rely on Random Advice
Too many fighters waste time with scattered training routines or free tips that don’t account for their specific needs. By regularly measuring anaerobic and aerobic performance, you’ll see exactly where to focus your efforts. Pair that data with a proven system like The Science of MMA, and you can fine-tune your strength, power, and endurance to dominate the cage.
Ready to take control of your MMA progress? Enroll in Dr. Gillis’s course today, and get the tools you need to build a complete, evidence-based training plan.
Enroll Now to Unlock Your Full MMA Potential
With a clear understanding of performance testing and a science-backed approach to developing explosive strength, you’ll be prepared to face any opponent—and come out on top. Good luck, and train smart!
References
- Girard et al., Repeated sprint ability – part 1. Sports Med. 2011, 41(8), 673-694
- Balke B, 1963, A simple field test for the assessment of physical fitness. Civil Aeromedical Research Institute Report, 63-18. Oklahoma City: Federal Aviation Agency
- Callan et al., 2000, Physiological profiles of elite freestyle wrestlers, J Strength Cond Res, 14, 162-169;
- Franchini et al., 2011, Physiological profiles of elite judo athletes, Sports Med, 41, 147-166;
- Horswill, Applied Physiology of amateur wrestling, Sports Med, 14, 114-13;