Are you tired of conflicting advice on how much weight to lift and how many reps to perform? If you’re pushing your body the wrong way, you risk injuries, burnout, and subpar fight performance. But there’s a science-based approach that ensures you select optimal loads and reps for strength, hypertrophy, or power—without guesswork or overtraining.
In Session 4 of The Science of MMA, we dive into training principles, exercise selection, exercise order, frequency, training load and repetitions, volume, and rest periods. If you’re ready to build explosive power the right way, keep reading!
The Common Problem: Outdated or Generic Training
Most fighters or coaches rely on generic programs that don’t adapt to individual needs. They lift too heavy too often, or don’t push themselves enough to see real gains. As a result, they plateau or risk overtraining.
Why it Matters: In MMA, you need explosive strength, power, and endurance. Getting load and reps right is crucial to balance all these elements effectively.
Fast-Track Your Progress: Click Here to Enroll in The Science of MMA and learn a step-by-step system for choosing the perfect training load for each phase of your fight camp.
Session 4: Building Explosive Strength & Power
In this dedicated module, you’ll learn to:
- Identify Optimal Loads & Reps – Whether your goal is muscle endurance, hypertrophy, or max power.
- Manipulate Training Variables – Discover how frequency, volume, and rest intervals affect performance.
- Progress Safely – Learn when and how to increase weights, so you avoid overtraining and injuries.
Key Concept: The relationship between training load (percentage of your 1RM) and repetitions (rep range) is the foundation of effective strength programming.
Why Training Load & Repetitions Matter
- Muscle Endurance (15–20 reps) – Build stamina for long grappling or striking exchanges. Typically done at ~65% 1RM.
- Hypertrophy (7–12 reps) – Increase muscle size and strength. Often in the 65–85% 1RM range.
- Maximal Strength (1–5 reps) – Focus on heavy weights (≥85% 1RM) to maximize force.
- Power (1–5 reps, 75–85% 1RM) – Train fast contractions without going to failure. Focus on explosive speed, not just moving heavier loads.
If you train to failure too frequently with near-max loads, you’ll likely end up overtrained and injured. On the other hand, staying too light will hamper your adaptation and results.
Practical Strategies to Prevent Over/Undertraining
- Use Periodization: Structure your fight camp into blocks for hypertrophy, strength, and power, adjusting reps and loads accordingly.
- Apply the 2-for-2 Rule: If you can perform 2 reps over your goal in the last set on 2 consecutive workouts, it’s time to increase your load by 2.5–10%.
- Vary Intensity: Don’t train to failure every session. Incorporate moderate and light days to allow optimal recovery.
Example: If you’re hitting 10–12 reps at 80–85% 1RM for hypertrophy on Monday, decrease to 90% of that load on Wednesday, and 80% on Friday, still hitting 10–12 reps each time. This ensures steady progress without burnout.
Why This Matters for MMA Fighters
MMA demands explosive takedowns, powerful strikes, and endurance for multiple rounds. By using scientifically assigned loads and reps, you’ll:
- Build fight-ready muscle without losing agility or speed.
- Optimize power for those crucial 1–5-rep ranges without draining yourself.
- Prevent chronic injuries by avoiding constant training to failure.
Beyond Strength: What Else Does The Science of MMA Offer?
While Session 4 focuses on explosive strength & power, the full course includes:
- Session 1: Energy Systems – Master ATP-PCr, anaerobic, and aerobic contributions to fight performance.
- Session 2: Endurance & Cardio – Develop unstoppable stamina to outlast opponents.
- Session 5: Overtraining Prevention – Spot and stop burnout before it tanks your progress.
- Session 6: Warm-Ups & Flexibility – Use dynamic, static, and PNF stretches to avoid injuries.
- Session 7: Periodization – Structure your entire fight camp for peak performance.
- Session 8: Performance Testing – Track progress with data-driven assessments.
Add in strength logs, a “book” of stretching techniques, and a step-by-step approach to daily/weekly planning, and you’ll have everything you need to train scientifically.
Meet Dr. Jason Gillis
I’m Dr. Jason Gillis, founder of The MMA Training Bible. Holding a PhD in Exercise Physiology, I’ve dedicated my career to ensuring fighters train smarter, not just harder. My methods combine academic research with practical MMA experience, so you’ll learn a system that truly works in the cage.
Ready to Level Up Your Fight Performance?
Stop rolling the dice with random advice. Enroll in The Science of MMA and get instant access to:
- Session 4 on Building Explosive Strength & Power
- Easy-to-follow guidelines for choosing load & reps
- Additional resources to transform your fight prep
Click Here to Enroll and become the fighter who dominates every round with superior strength and power.
Final Takeaway
- Correct Load & Rep Selection underpins effective strength and power gains.
- Session 4 of The Science of MMA gives you step-by-step guidance on setting these crucial variables.
- When combined with smart periodization and planned recovery, you’ll see continuous progress without burnout.
Don’t let guesswork sabotage your potential—enroll now and start building elite-level power that carries you to victory!