Tired of vague advice on how many sets to do for each exercise? If you’re a fighter, coach, or fitness enthusiast looking for practical, science-based guidance, you’re in the right place. MMA training has unique demands—generic plans can waste time, spark injuries, or deliver minimal gains.
In Session 4 of The Science of MMA, Exercise Scientist Dr. Jason Gillis reveals how to build explosive strength & power, including exactly how many sets you need at different fight-camp phases.
The Common Problem: Outdated, Generic Routines
Most fighters struggle with:
- Conflicting Advice: One trainer says “do 3 sets,” another says “5 sets,” leaving you confused.
- Lack of Individualization: Beginners and advanced fighters can’t use the same volume.
- Minimal Fight Translation: Doing the wrong set volume may hamper strength, power, or endurance—key for MMA.
Searching for clarity? Click Here to Enroll in The Science of MMA for Session 4’s proven strategies on building explosive power—including how to set the optimal training volume for each exercise.
Defining Training Volume: Number of Sets per Exercise
When we talk about volume here, we specifically mean how many work sets you should perform per exercise (not counting warm-up sets).
- Beginners/Untrained Individuals
– Typically fewer sets (2–3) to avoid overtraining and injury. - Intermediate & Advanced
– Multiple sets (2–6) because higher volumes are essential for continued strength & power gains.
Dr. Gillis emphasizes that training volume is crucial for adaptation. If your volume is too low, you won’t see gains. Too high, and you risk burnout.
Basic Guidelines
- Strength (≤6 reps): 2–6 sets
- Power (1–5 reps): 3–5 sets (Maximal power = 1–2 reps; Power endurance = 3–5 reps)
- Hypertrophy (6–12 reps): 3–6 sets
- Muscle Endurance (≥12 reps): 2–3 sets
Important: These numbers exclude warm-up sets. Generally, you’ll do 2–3 warm-up sets before hitting your “work” sets.
Still unsure how to apply this? Enroll Now and let Session 4 show you how to fine-tune all your training variables for MMA success.
Why Volume Changes Across Your Fight Plan
MMA training is periodized—you focus on different attributes (endurance, hypertrophy, strength, power) in various phases:
- Muscle Hypertrophy Phase
– Aim for 3–6 sets per exercise (6–12 reps). - Strength Phase
– 2–6 sets per exercise (≤6 reps) for maximal force output. - Power/Explosive Phase
– 3–5 sets for each power-based exercise (1–5 reps).
Dr. Gillis notes that knowing when to shift volumes “is both an art and a science.” If you’re struggling to plan these transitions, check out The Science of MMA for a step-by-step blueprint.
Session 4: Building Explosive Strength & Power
Inside Session 4, you’ll learn:
- Training Principles – The science behind adaptation and progression.
- Exercise Selection & Order – Which lifts matter most for knockout power and how to structure them.
- Load & Reps – Hitting ideal intensities for strength vs. power vs. hypertrophy.
- Training Frequency & Rest Periods – Avoid overtraining while maximizing each workout’s effectiveness.
Dr. Gillis (PhD, Human Applied Physiology) merges academic research with real MMA experience, so you’re never left guessing.
Additional Course Content
The Science of MMA isn’t just about set volume. It covers everything an MMA fighter needs:
- Endurance & Cardio (Session 2) – Sustain high tempo for multiple rounds.
- Overtraining Prevention (Session 5) – Spot early warning signs and maintain longevity.
- Flexibility & Warm-Ups (Session 6) – Access a “book” of dynamic, static, and PNF stretches.
- Periodization (Session 7) – Structure fight camps to peak at the right time.
- Performance Testing (Session 8) – Collect data-driven feedback on your progress.
Plus, you’ll get training logs, sample workouts, and a systematic approach to avoid guesswork in your fight prep.
Your Next Step: Ditch Random Routines
Stop relying on YouTube or random advice from the gym. Set volume is a key variable for your strength, power, and endurance. When you get it right, you’ll see faster recovery, fewer injuries, and better fight performance.
Ready to elevate your training?
Click Here to Enroll in The Science of MMA and let Session 4 show you how to build explosive strength & power with the perfect training volume.
Why You Shouldn’t Rely on Guesswork
- Precise Volume ensures you adapt optimally without overtraining.
- Phase-by-Phase progress keeps you peaking when it counts—fight night.
- Evidence-based guidance from Dr. Gillis removes the trial-and-error frustration.
Conclusion: Master Training Volume, Master Your Performance
If you want to dominate in MMA, your set volume isn’t just a minor detail—it’s a major factor in building fight-ready muscles. Session 4 in The Science of MMA demystifies it all, giving you the tools to train smarter and fight harder.
Don’t settle for random advice—invest in your future as a fighter.
Enroll Now and discover how proper training volume can skyrocket your performance in the cage!