In this article, we’ll show you how to develop an evidence-based MMA training plan centered on periodization, energy systems, and strength and conditioning principles. You’ll also discover an online resource—The Science of Mixed Martial Arts—that can take your performance to the next level.
Why Most Fighters Struggle with Stamina
Despite MMA’s incredible growth, many fighters still rely on:
- Outdated “roadwork” or cookie-cutter programs from other sports.
- Incomplete or random interval sessions without clear goals.
- Inadequate focus on key energy systems—ATP-PCr, anaerobic glycolysis, and aerobic pathways.
The result? Inefficient cardio that fails under the intense demands of a 3- or 5-round fight, and a higher risk of injury or burnout.
The Solution: A Science-Backed MMA Training Approach
Imagine having a blueprint that helps you design every workout for maximum results. In The Science of Mixed Martial Arts—taught by Dr. Jason Gillis (an Exercise Scientist at The MMA Training Bible)—you’ll learn how to do exactly that. This course offers:
- Comprehensive Modules (eight in total): Covering everything from energy systems to strength, power, periodization, flexibility, and performance testing.
- Practical + Scientific: Grounded in the latest MMA research, ensuring you’re not wasting time on myths or fads.
- Flexible Format: Access all resources online, at your own pace.
- Proven Benefits: Enhanced cardio, fewer injuries, faster recovery, and better fight performance.
Ready to Transform Your MMA Training?
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The Key to Unstoppable Endurance: Understand the Energy Systems
Designing your own MMA training plan starts with knowing how your body produces energy during fights—especially once fatigue sets in. Let’s break down the three major players in energy metabolism.
1. The ATP-PCr System
- What It Is: The “immediate energy” pathway, critical for short, explosive actions like takedowns or rapid striking combos (0–30 seconds).
- Why It Matters: PCr (phosphocreatine) is the quick fuel for regenerating ATP (adenosine triphosphate). Once PCr is depleted, you lose explosive power.
- Takeaway: If you can only partially replenish PCr between scrambles, you risk gassing out. Training specifically to improve PCr resynthesis is crucial.
2. Anaerobic Glycolysis
- What It Is: Kicks in for high-intensity activity lasting up to a minute or so, generating ATP without oxygen.
- Why It Matters: Helps sustain powerful, single extended efforts like a prolonged takedown attempt or flurry of strikes.
- Limitations: Great for one intense burst; less useful for repeated high-intensity actions. To maintain multiple bursts, you need a well-developed aerobic base.
3. Aerobic Energy Systems
- What They Are: Support longer efforts beyond ~75 seconds, supplying ATP more slowly but over extended periods.
- Why They Matter: Vital for controlling the cage, maintaining pace, and recovering between intense exchanges.
- Cross-Over Point: After about 75 seconds of sustained effort, aerobic systems dominate. Improve your aerobic fitness (like VO2max) to excel in repeated high-intensity bursts.
Part-by-Part Roadmap for Endurance Mastery
The course offers a blueprint to develop MMA-specific endurance. Here’s a quick overview:
- Metabolic Demands of MMA
- Learn how your body creates and uses ATP in a fight.
- Grasp how energy systems overlap (ATP-PCr, anaerobic glycolysis, aerobic pathways).
- Training an Energy System
- Pinpoint work-to-rest ratios to target each system effectively.
- Discover how to schedule sessions for power vs. endurance benefits.
- Avoiding Overtraining
- Recognize signs of burnout and how to adapt your plan.
- Ensure you’re getting enough rest and recovery to make consistent gains.
- Periodization Essentials
- Plan your entire fight camp, from general preparation to taper.
- Align training phases with your fight schedule to peak at the right time.
- Performance Testing
- Track progress with data-driven methods.
- Adjust your routine based on measurable improvements or plateaus.
Short on Time or Want a Done-for-You Plan?
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Access step-by-step instructions from Dr. Gillis and start seeing real results.
Session 4 Spotlight: “Building Explosive Strength & Power”
One standout lecture in The Science of Mixed Martial Arts is Session 4. Here’s what you’ll learn:
- Training Principles: The science behind combining cardio, strength, and explosive power.
- Exercise Selection & Order: Which lifts, plyometric drills, and sequences best serve your MMA goals.
- Training Frequency & Volume: How often and how intensely you should train without risking burnout.
- Rest Periods: Why rest isn’t just “downtime,” but a critical factor in enhancing power output.
With these insights, you’ll confidently craft workouts that tap each energy system—preventing the dreaded mid-fight fatigue.
Beyond Flexibility: What Else You’ll Get
While many fighters initially look for “MMA flexibility” tips, The Science of Mixed Martial Arts covers far more, including:
- Overtraining Prevention: Spot red flags and adjust before injuries strike.
- Endurance Development: Build an aerobic base to fuel repeated high-intensity efforts.
- Periodization Techniques: Map out your training cycles months in advance—peaking exactly when you need.
- Performance Testing: Measure progress in real time, so you’re not guessing if you’re improving.
- Dedicated “Stretching Book”: Dynamic, static, and PNF methods to boost mobility and reduce injury risk.
Why Trust Dr. Jason Gillis?
Dr. Jason Gillis is an Exercise Scientist who merges academic research with real-world MMA experience. He’s dismantled many common myths in fight training, leading to a robust, science-based approach you won’t find in run-of-the-mill fitness plans. Under his guidance, you’ll quickly see how strategic, periodized training can transform both your cardio and overall performance.
Tired of Guesswork?
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Conclusion: Elevate Your MMA Training, One Round at a Time
If you’re relying on random stretching advice or aimless cardio sessions, you’re selling yourself short in a sport that demands precision and rigor. By focusing on energy systems and periodization, you create an MMA training program that boosts endurance, maintains explosive power, and shields you from avoidable injuries.
Why let outdated routines hold you back? Instead, invest in a course that offers a clear, research-backed path to success. Start by designing workouts that systematically build your cardio fitness, strength, and power—and see how quickly your fight game evolves.
Enroll Now to Unlock Your Full MMA Potential
Click Here to Access The Science of Mixed Martial Arts
Master your training. Master your cardio. Master the cage. Your journey to unstoppable endurance begins today.