Are you tired of bad training advice or exercises that don’t translate to real fight performance? It’s no secret that MMA demands a unique blend of strength, power, and technique. But with so many suggestions floating around, you need a practical, science-based approach—especially when selecting loads and reps that match your fight goals.
In Session 4 of The Science of MMA, Exercise Scientist Dr. Jason Gillis teaches you exactly how to build explosive strength and power by using optimal training loads and the right rep ranges—all while targeting the most effective exercises for MMA.
Why Generic Training Routines Fail Fighters
Most fighters and coaches are overloaded with exercise recommendations. They see countless “gurus” specializing in everything from neck work to calf training. While these might have a place, blindly following them often leads to:
- Unbalanced Workouts – Too much focus on small muscles can overlook core movement patterns.
- Missed Strength & Power Gains – Without appropriate loads and reps, you risk undertraining or burnout.
- Lack of Real MMA Translation – Some exercises do little to prepare you for the dynamic intensity of the cage.
Ready to cut through the clutter? Click Here to Enroll and discover how Session 4 can revolutionize your strength-and-conditioning game.
A Framework for Effective MMA Resistance Training
1. Types of Resistance Exercises
- Single-Joint Movements – Focus on isolating one muscle (e.g., biceps curls). Good for targeted gains, but less essential for an MMA fighter’s main routine.
- Multi-Joint, Non-Spinal Loading – Like the leg press, they can help build strength but don’t load your spine/hips as intensively.
- Core Multi-Joint Exercises – Squats, deadlifts, lunges. These load the spine/hips, build overall functional strength, and mimic many fight movements.
- Power Multi-Joint Movements – Snatches, power cleans, and other Olympic lifts. These are vital for explosiveness in takedowns, strikes, and transitions.
2. Customizing Loads & Reps for MMA
Session 4 of The Science of MMA dives into how training load (e.g., percentages of your 1RM) and repetitions directly impact your strength and power development. In general:
- Power Work (1–5 reps, ~75–85% 1RM) – Emphasize fast, explosive movements; avoid training to failure.
- Strength or Hypertrophy (5–12 reps, 65–85% 1RM) – Great for building robust muscle that supports fight demands.
- Endurance (12+ reps, ~65% 1RM) – Useful for muscle stamina, but not the sole focus for power-driven MMA tasks.
Not sure where to start? Enroll Now to get Dr. Gillis’s precise guidelines for load progression, rep ranges, and periodic testing.
Movement & Injury Analysis for Smarter Training
An MMA fight involves standing and ground-based grappling, explosive strikes, and dynamic changes in direction. With 66–78% of injuries affecting the head (Lystad et al. 2014) and various injuries to wrists, hands, and lower limbs (Fares, 2019), you need:
- Total-Body Strength – Manage the demands of high-contact exchanges.
- Neck & Spine Stability – Protect against cervical spine or whiplash-like injuries.
- Muscle Balance & Mobility – Avoid overuse injuries and keep joints healthy.
This is why multi-joint core and power exercises (squats, deadlifts, cleans, snatches) are especially crucial—they translate directly to MMA’s unpredictable intensity.
MMA-Specific Exercise Selection: The MMA Training Bible Approach
Power Exercises
- Snatch, Power Clean, Hang Clean, Push Press
- Kettlebell Swings, One-Arm KB Snatch
- Depth Push-Ups, Jump Squats
Core Multi-Joint
- Back/Front Squat, Deadlifts, Lunges
- Bench Press, Shoulder Press
- Bent-Over Row, Pull-Ups/Chin-Ups
Accessory Work
- Biceps/Triceps variations (e.g., curls, extensions)
- Stability & Core (stability ball pikes, roll-outs, jack-knifes)
Remember: Exercise technique is crucial. Master form with lighter loads before moving heavier to avoid injuries—especially for power lifts.
Session 4: Building Explosive Strength & Power
Here’s why you’ll love Session 4 of The Science of MMA:
- Training Principles & Exercise Order – Discover when to do power exercises vs. accessory movements for the best hormonal and neural adaptations.
- Load & Reps – Clarify exact percentages for each phase—power, strength, or endurance—and how many reps optimize each goal.
- Frequency & Volume – Learn to balance your lifting schedule with MMA-specific skill work so you never sacrifice fight prep.
- Rest Periods – Harness the science of work-to-rest ratios for peak performance gains and minimal overtraining.
Dr. Jason Gillis, with a PhD in Human Applied Physiology and extensive MMA experience, merges cutting-edge research and real-world fight knowledge to skyrocket your training efficiency.
Extra Perks: More Than Just Loads & Reps
While Session 4 zeroes in on explosive strength & power, this comprehensive course also covers:
- Endurance & Cardio (Session 2) – Maintain a relentless pace in the cage.
- Overtraining Prevention (Session 5) – Spot signs of burnout before it cripples your progress.
- Flexibility & Warm-Ups (Session 6) – Access a “book” of dynamic, static, and PNF stretches.
- Periodization (Session 7) – Structure your entire fight camp for peak performance.
- Performance Testing (Session 8) – Gather real data on your strength and conditioning improvements.
You’ll also get training logs, sample workouts, and a step-by-step roadmap so you can customize everything to your fight schedule.
Ready to Level Up?
Why settle for random routines that might not even boost your MMA performance? By correctly choosing your training load, reps, and exercises, you’ll build fight-specific strength and power that can dominate your competition.
What’s next?
Click Here to Enroll in The Science of MMA and let Dr. Gillis guide you through the exact steps to explode your strength, refine your exercise order, and avoid the pitfalls of overtraining.
Why You Can’t Rely on Random Advice Anymore
- Maximize Time – MMA training is demanding; targeted exercises save you from wasted effort.
- Minimize Injury – Scientific guidelines prevent overuse or technique errors that lead to injuries.
- Boost Fight Performance – Make every round count with stronger strikes, safer grappling, and sustained power.
If you value your MMA career and want to train like a true professional, it’s time to ditch guesswork and embrace a research-based approach.
Conclusion: Transform Your Training Today
Stop sifting through endless “expert tips” that might not apply to MMA. Strength and power are the pillars of fight success, and Session 4 in The Science of MMA gives you the blueprint for building them effectively.
Don’t let your potential go to waste—tap into Dr. Gillis’s proven methods to elevate your fighting abilities, reduce injury risk, and speed up recovery.
Take the Leap:
Enroll Now and discover how the right load and reps can make all the difference in your MMA journey. Train smarter to fight harder, starting today!
References
Lystad, R. P., Gregory, K., & Wilson, J. (2014). The epidemiology of injuries in mixed martial arts: A systematic review and meta-analysis. Orthopaedic Journal of Sports Medicine, 2(1), 2325967113518492. https://doi.org/10.1177/2325967113518492
Fares, M. Y., Salhab, H. A., Fares, J., Khachfe, H. H., Fares, Y., Baydoun, H., Abboud, J. A., & Alaaeddine, N. (2021). Craniofacial and traumatic brain injuries in mixed martial arts. The Physician and Sportsmedicine, 49(4), 420–428.