If you’re looking to design an MMA training plan that actually boosts endurance, enhances strength and conditioning, and prevents overtraining, you’re in the right place.
In this guide, we’ll unpack the essentials of energy system training—specifically how to use both aerobic and anaerobic methods effectively for Mixed Martial Arts. Along the way, we’ll show you how a deep understanding of work-to-rest ratios and interval lengths can make the difference between gassing out and dominating each round. Finally, we’ll introduce an online course that simplifies it all: The Science of Mixed Martial Arts, taught by Dr. Jason Gillis at The MMA Training Bible.
Why Most MMA Fighters Fail with Outdated Training Plans
Many fighters, coaches, and fitness enthusiasts still rely on low-intensity, long-duration routines or outdated cardio methods that don’t reflect the explosive demands of MMA. These programs can lead to:
- Inefficient Muscle Adaptations: Training at low intensities over long distances can turn fast-twitch, powerful muscle fibers into slower, endurance-oriented fibers—great for marathons, but a problem for MMA.
- Overtraining & Burnout: Without proper attention to periodization and balanced energy system work, fighters often end up battling constant fatigue or injury.
- Missed Opportunities for Peak Performance: In a world of split-second takedowns and fast-paced combos, training like a distance runner leaves you vulnerable in the cage.
The Solution: High-Intensity Endurance & Scientific Training
If you want to excel at MMA training, you need to combine high-intensity intervals (for anaerobic power) with structured aerobic sessions that build your endurance base—without compromising your explosive strength. That’s exactly what you’ll learn in The Science of Mixed Martial Arts course.
Click Here to Enroll in The Science of Mixed Martial Arts
Enroll Now to Unlock Your Full MMA Potential
Featuring eight video modules that tackle everything from flexibility to strength & conditioning, the course empowers you to design an MMA training program grounded in cutting-edge exercise science.
Understanding Energy Systems: Aerobic vs. Anaerobic
1. Aerobic Training (Longer Intervals)
- Why It Matters: Aerobic fitness underpins your ability to recover between intense efforts. A stronger aerobic base also means faster replenishment of phosphocreatine (PCr), which helps you maintain power late in each round.
- How to Target: Opt for intervals up to four or five minutes with work-to-rest ratios around 1:0.5 to 1:1.5. Focus on lower power outputs (like running or light pad work) so metabolite buildup doesn’t hinder performance.
- Key Outcomes: Improved oxygen delivery to muscles, better recovery, and enhanced “engine” for repeated bursts of activity.
2. Anaerobic Training (Shorter, High-Intensity Intervals)
- Why It Matters: Explosive combinations, scramble situations, and rapid changes in pace demand high anaerobic capacity.
- How to Target: Use work intervals of 30 to 90 seconds with 1:5 or 1:6 work-to-rest ratios to develop anaerobic glycolysis. For short efforts under 30 seconds, consider a 1:20 ratio to zero in on the ATP-PCr system.
- Key Outcomes: Bigger surges of power, improved metabolite buffering (helping you fight off fatigue), and the capacity to sustain repeated high-intensity efforts.
How This Approach Transforms Your MMA Game
1. Better Cardio & Recovery
By focusing on high-intensity intervals tailored for MMA, you not only develop top-end power but also accelerate recovery between bursts of action. This dual approach helps you stay strong through every round.
2. Reduced Risk of Overtraining
A science-based plan helps you optimize your training load, preventing the fatigue and injuries that often come with haphazard routines. You’ll structure your week or camp so each session has a clear purpose.
3. Greater Focus on Fight-Specific Needs
Forget random five-mile runs or routine lifting programs that don’t translate to the cage. Targeting both aerobic and anaerobic pathways—using intervals that match MMA demands—sharpens the exact skills you need for success.
More Than Just Endurance: What Else You’ll Learn
Although many fighters come looking for MMA flexibility, cardio, or strength and conditioning solutions, the Science of Mixed Martial Arts course provides far more than a single fix. You’ll explore:
- Overtraining Prevention: Learn to identify warning signs and implement the right balance of work and rest.
- Periodization Techniques: Map out training cycles that peak your fitness just in time for fights.
- Performance Testing: Use data-driven methods to fine-tune your program and track progress accurately.
- Stretching & Mobility: Access a dedicated “book” of techniques—dynamic, static, and PNF—that keeps you limber and less prone to injury.
With eight comprehensive modules, you’ll walk away confident in designing a holistic MMA training plan from start to finish.
Authority Backed by Dr. Jason Gillis, Exercise Scientist
Why trust random gym hearsay when you can learn from a genuine expert? Dr. Jason Gillis has devoted his career to studying the science behind MMA. His research-backed approach demystifies energy systems, ensuring every drill you add to your routine serves a clear, evidence-based purpose.
Want a Proven, Research-Backed Blueprint?
Click Here to Enroll in The Science of Mixed Martial Arts
Elevate Your MMA Training Today
Ready to outwork, outrun, and outfight the competition? Say goodbye to outdated endurance methods and random cardio routines. Embrace an evidence-based MMA training program that truly delivers.
Enroll Now to Unlock Your Full MMA Potential
Click Here to Join The Science of Mixed Martial Arts
Your fight career deserves the best tools and strategies—don’t miss out on a system that combines cutting-edge research with practical workouts. Step into the cage with unshakable confidence, knowing your plan is built to take you all the way.