Author: admin
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MMA and the Aerobic Energy System You Probably Never Heard of.
Before you read this article, make sure you get up to speed with Part 1, Part 2, and Part 3. Not all cardio workouts are created equal and subtle changes in the work-to-rest ratio or work interval length of a training session can bring about very different adaptations that may or may not be useful…
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How to Test Your Flexibility
Before reading this article, you may be interested in Part 1 (The Fundamentals of Testing) and Part 2 (Psychological Tests) of the series. Range of motion (ROM) is the degree of motion that occurs at a joint. It is influenced by connective tissue structure, activity level, age and gender, and it is very specific to…
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How to Plan Your Training Across Months
Welcome to Part 3 of the MMA Training Bible’s article series on periodization. In Part 1 of the series, you learned that periodization is the process of organizing your training into different phases to the end of managing fatigue, lowering your potential for over-training, and optimizing your performance on fight day. In Part 2, you…
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How to Avoid Overtraining and Build Unstoppable Endurance
Before reading this article, make sure you’ve already read Part 1 and Part 2 in the series. Engaging in the workouts listed above will result in very fast metabolic and physiological gains, but you cannot train at these high intensities for very long, because it takes a long time to recover from each session, and…
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Training to Prolong High Intensity Efforts
Before you read this article, make sure you get up to speed with Part 1, and Part 2, in the series. … We’ve been exploring the metabolic demands of mixed martial arts in this article. Understanding this is critical because it influences how you design and carry out your training plan. Get it right and…
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You Should be Monitoring Your Mood.
Before you get started on this article, be sure to read Part 1 in this series, which focuses on the fundamentals of performance testing. The MMA Training Bible recommends that fighters regularly monitor their mood, as it can be a sensitive measure of overtraining. For example, feeling apathetic (having no interest, no feeling or no…
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How to Structure Your Fight Plan
Dive into the essence of optimal fight preparation with Part 2 of the MMA Training Bible’s series on periodization, masterfully detailed by Dr. Jason Gillis. This comprehensive guide breaks down your fight schedule into strategic phases, each designed to enhance performance, manage fatigue, and peak at the right moment. From establishing a strong physical base…
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How To Train an Energy Systems and Build Unstoppable Endurance
Before digging into this article, have you read Part 1 in the article series? In this part I’ll teach you exactly why you must avoid low-intensity endurance training, and why you should focus on high intensity endurance training. You’ll learn how to target a specific energy system by changing the work-to-rest ratios, the work interval…
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Creatine, MMA, and Power Training.
Before you read this article, make sure you get up to speed with Part 1 in the series. …. Understanding the metabolic demands of mixed martial arts (MMA) is the first step in designing a scientific training plan. If you don’t know which energy systems support your activity in the cage, or why you fatigue…
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How to get and keep your head in the fight
Training and competing in MMA requires a huge level of motivation and drive because it’s such a physically and mentally demanding sport. This level of motivation and drive can only be created when you focus your mind on what you want, and dedicate yourself to getting it. That’s goal setting in a nutshell, but most…
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Is Alcohol Destroying Your Training Gains?
It’s normal to have a few beers every now and then, especially after a tough sparing session, right? The purpose of this article is to identify whether this sort of drinking is interfering with your training gains. In this article, we’ll explore what alcohol is, and what it does to your body. You’ll also learn…
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Instability Training in MMA
The purpose of this article is to inform fighters and coaches in mixed martial arts about the nature of instability training, and to provide guidance for those who wish to engage in it. The term ‘instability training’ was chosen over other commonly used terms, like ‘core stability training’, because it emphasizes the training goal, which…
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The Basics of Performance Testing in MMA
Performance testing is a critical, but all too often overlooked aspect of training in mixed martial arts. An effective program of testing and monitoring can help fighters and coaches judge the effectiveness of a training plan and evaluate the potential for overtraining or undertraining. Various physical and psychological tests can be used to assess any…
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How to Plan a Training Program in MMA
Welcome to The MMA Training Bible’s Guide to periodization. In this article series you will learn about what is perhaps the most important aspect of your entire training plan: Periodization. You’ll learn how to structure (or periodize) your training plan over any length of time and get the most out of your effort. This will…
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How To Build Unstoppable Endurance in MMA
The purpose of this article series is to provide you with a blueprint for creating a periodized training plan that will help you develop a level of endurance that will run your opponent into the ground. You’ll be introduced to concepts that if implemented, will allow you to design an evidence-based training program to improve…
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The Metabolic Demands of MMA
Myths and misconceptions about the science of training can end a fighter’s career before it starts. The main objective of this series of articles is to set the record straight in one area in particular: the metabolic demands of mixed martial arts (MMA). This article will explore how your body powers the repeated high intensity…
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On Reaching Your Full Potential
I’m not sure if you’re a coach or a fighter, or just thinking about getting into MMA, but I am sure that you’re on a very unique path. It’s unique because fighters are not normal people; they may have normal jobs, like accounting, engineering, or plumbing, but what sets them apart is that they are…
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The Truth About Gas Mask Training
Gas masks (respirators) are designed to filter out hazardous airborne contaminants from the air and provide the user with a clean air supply. Gas mask training has been falsely marketed to athletes as an ‘hypoxic training aid’, even though the composition of air filtered through the mask and into the lungs is the same as…