Are you tired of conflicting advice about how often you should lift, or what weight and rep range you need for optimal MMA performance? If your routine is too generic or outdated, you could be missing out on valuable gains—or worse, risking injury and overtraining.
The Real Problem
Many fighters struggle to balance MMA-specific skill work with resistance training. Even if they do lift, they may not know how to select the right training load and rep range, or how frequently to train each muscle group. This confusion often leads to underdone or overdone routines—neither of which supports peak fight performance.
Session 4: Building Explosive Strength & Power
Solution: In Session 4 of The Science of MMA, Exercise Scientist Dr. Jason Gillis reveals how to:
- Optimize Training Frequency – Find the right schedule without neglecting skill work.
- Master Load & Rep Ranges – Learn how to tailor percentages of your 1RM (one-rep max) for explosive strength, power, or endurance.
- Design Periodized Strength Plans – Adjust training volume, exercise order, rest periods, and more to maximize adaptation without burnout.
Dr. Gillis holds a PhD in Human Applied Physiology and has spent years developing science-based MMA training methods, so you can trust his approach to build real fight-ready muscle and power without guesswork.
Why Training Frequency & Load/Reps Matter
- MMA Is Skill-Demanding
You already spend hours hitting pads, sparring, and rolling. Adding resistance sessions without a solid plan can lead to excessive fatigue or overtraining. - Undertraining = Missed Gains
If you lift too infrequently or go too light, you’ll never reach the level of explosive strength needed for swift takedowns and powerful strikes. - Overtraining = Burnout
On the flip side, lifting too often or training sore muscles can cause chronic fatigue, plateaus, and potential injuries—all of which sabotage your fight readiness.
Practical Guidelines for Resistance Training Frequency
- Start with 2–3 Total-Body Sessions Every 9–10 Days
This ensures you hit all major muscle groups without sacrificing important skill work. - Listen to Your Body
Avoid training sore muscles—that soreness is a sign you haven’t fully recovered. Skipping recovery can lead to maladaptation or overtraining. - Progress Gradually
Periodically increase or decrease frequency based on your fight schedule and overall recovery.
Ready for a deeper dive? Click Here to Enroll in The Science of MMA and unlock the exact blueprint for managing training frequency while building explosive power.
Finding the Right Load & Reps
While training frequency answers “how often” you lift, load and reps answer “how heavy” and “how many.” Session 4 helps you:
- Dial in Your 1RM Percentage – Choose loads (e.g., 75–85% 1RM) for power, or higher percentages (≥85% 1RM) for max strength.
- Match Reps to Goals
- Endurance: 12+ reps at ~65% 1RM
- Hypertrophy: 7–12 reps at 65–85% 1RM
- Max Strength: 1–5 reps at ≥85% 1RM
- Power: 1–5 reps at 75–85% 1RM (train faster, not to failure)
Key Tip: If you’re consistently training sore, or always pushing past fatigue, you risk undermining both your skill and strength gains.
Benefits of Getting It Right
- Better Fight Performance
Proper strength programming translates into faster takedowns, harder strikes, and the ability to hold your own in grueling clinch work. - Fewer Injuries
Structured load progression prevents overtraining and muscle imbalances—two common culprits behind MMA injuries. - Enhanced Recovery
Knowing how to cycle frequencies and vary intensities ensures you’re fresh for important sparring sessions and fight camp peaks.
Stop guessing: Enroll now and learn Dr. Gillis’s proven system for balancing frequency, load, and reps in the real world of MMA training.
Additional Course Highlights
The Science of MMA is far more than a single lecture on lifting. You get access to eight comprehensive video modules, including:
- Session 1: Energy Systems in MMA – Master the ATP-PCr, anaerobic, and aerobic demands.
- Session 2: Endurance & Cardio – Develop unstoppable stamina without sacrificing speed.
- Session 3: Muscle Structure & Function – Understand how muscle fibers impact strength.
- Session 5: Overtraining Prevention – Spot early signs of burnout to keep your performance skyrocketing.
- Session 6: Warm-Ups & Flexibility – Dynamic, static, and PNF routines for max range and minimal injuries.
- Session 7: Periodization – Structure your fight camp with progressive cycles for peak performance.
- Session 8: Performance Testing – Track real progress with data-driven assessments.
Plus, you’ll access training logs, a detailed “book” of stretching techniques, and step-by-step guidelines for weekly scheduling, ensuring you never feel lost in your fight prep.
Why Trust Dr. Jason Gillis?
- PhD in Human Applied Physiology
- Exercise Scientist with years of real-world experience
- Creator of The MMA Training Bible, bridging academic research and practical fight preparation
Final Push: Train Smarter, Not Harder
Don’t let random advice or incomplete routines hold you back. Knowing how often to lift is just the start—choosing the right load and reps for each session is essential to unleashing explosive, fight-winning power.
Take Control: Click Here to Enroll in The Science of MMA and gain immediate access to:
- Session 4 on Building Explosive Strength & Power
- A scientific, step-by-step method for training frequency, load, and reps
- Lifelong tools to keep you at the top of your fight game
Why Settle?
When you train with purpose, you win with confidence. If you’re serious about reaching peak MMA performance, don’t rely on guesswork. Enroll now and start training like a pro—your next fight (and your body) will thank you!
Ready to stop spinning your wheels and start seeing real gains? Enroll Today to unlock your full MMA potential and never worry about lifting frequency or load/reps again.