Are you tired of confusing advice on how to sequence your resistance exercises—and how to pick the right weight and rep range to match your fight goals? If so, you’re not alone. Many MMA fighters, coaches, and fitness enthusiasts struggle with outdated or one-size-fits-all routines, not realizing that exercise order and proper loads/reps are crucial for maximizing strength and power in the cage.
The Common Problem
Most fighters focus on their MMA skills—which is a must—but incorrectly layering resistance training can lead to underdeveloped muscle groups, poor power gains, and a higher risk of overtraining. Even with good information, it’s often not tailored to MMA’s complex demands, leaving you unsure how to structure your lifts or choose the right loads/reps.
Session 4: Building Explosive Strength & Power
Solution: In Session 4 of The Science of MMA, Exercise Scientist Dr. Jason Gillis breaks down exactly how to:
- Choose the Right Loads & Reps – Understand which percentages of your 1RM align with power, strength, or endurance goals.
- Organize Exercises for Maximum Power – Prioritize power moves (e.g., cleans, snatches) before core multi-joint exercises (e.g., squats, bench press).
- Plan Your Training Frequency & Volume – Know when to ramp up intensity and when to back off to avoid overtraining.
Why Trust Dr. Gillis?
- PhD in Human Applied Physiology
- Extensive background as an Exercise Scientist and MMA
- Creator of The MMA Training Bible, blending academic research with real-world fight experience
If you’re serious about unlocking fight-ready strength, Dr. Gillis’s methods will transform your training and keep you from relying on random, conflicting advice.
Why Exercise Order & Load Matter in MMA
- Prevent Muscle Imbalances
If you train smaller muscles (e.g., biceps) before big movements (e.g., rows, cleans), you’ll limit your load and hamper gains in key muscle groups. - Maximize Power Development
Fatigue is the enemy of explosive lifts. Performing power-based exercises first ensures peak neural drive for each rep, yielding better speed and strength gains. - Avoid Overtraining Pitfalls
Overlapping intense lifts or ignoring rest days can lead to maladaptation, burnout, or injuries. Proper planning of load, reps, and recovery is essential for long-term success.
Recommended Exercise Order
Although there are many ways to structure a total-body workout, The MMA Training Bible recommends:
- Power Exercises First
Perform movements like power cleans, snatches, or hang cleans before fatigue sets in. These rely heavily on speed and coordination, so keep them at the start. - Multi-Joint Core Movements
Classic lifts like deadlifts, squats, bench press, and rows come next. This order leverages your fresh energy reserves to generate maximum load for muscle development. - Accessory Exercises
Wrap up with single-joint movements for biceps, triceps, or other smaller muscle groups. Pairing agonist/antagonist (like biceps/triceps) can save time and enhance recovery.
Example:
- Power Clean → Back Squat → Bench Press → Bent-Over Row → Accessory Work (biceps/triceps) → Core/Abdominal exercises
Pro Tip: Pairing upper and lower exercises (or push/pull movements) can speed up sessions, but beware of short rests. Too little recovery can reduce load capacity, impacting gains.
Choosing Loads & Reps: The Key to Progress
Session 4 digs deeply into load/reps, but here’s a quick overview:
- Muscle Endurance (12+ reps): Use ~65% 1RM. Good for building stamina but less so for raw power.
- Hypertrophy (7–12 reps): 65–85% 1RM. Ideal for muscle size and balanced strength.
- Max Strength (1–5 reps): ≥85% 1RM. Focus on heavy loads to enhance absolute strength.
- Power (1–5 reps): 75–85% 1RM—train fast contractions, not to failure.
By aligning rep ranges with specific goals—be it explosive takedowns, heavy clinch control, or endurance—you’ll see sharper performance improvements.
Additional Course Content
Remember, The Science of MMA is much more than a single session on exercise order. You’ll also get:
- Session 1: Energy Systems – Master the ATP-PCr, anaerobic, and aerobic demands essential for fight performance.
- Session 2: Endurance & Cardio – Develop relentless stamina without compromising speed.
- Session 5: Overtraining Prevention – Avoid the stealthy threat of fatigue that derails many fighters.
- Session 6: Warm-Ups & Flexibility – Access a “book” of dynamic, static, and PNF techniques to stay injury-free.
- Session 7: Periodization – Structure your entire fight camp for peak timing.
- Session 8: Performance Testing – Track your strength and endurance gains objectively.
It’s all self-paced, so you can plug in this knowledge exactly when your fight schedule allows.
Transform Your Training for Better Fights
Why keep guessing about load, reps, or exercise order? Improper sequencing might cost you crucial gains, or worse—lead to injury. Take the guesswork out of your strength and conditioning by leveraging Dr. Gillis’s proven system, grounded in scientific research and practical MMA application.
Ready to evolve? Click Here to Enroll in The Science of MMA and see how Session 4 teaches you to build explosive strength & power through smart exercise order, training load, and rep schemes.
Final Push: Replace Random Advice with Science-Based Systems
Stop relying on random YouTube clips or old-school anecdotes. The Science of MMA lays out a step-by-step blueprint for everything from training frequency to selecting the right load and reps. When you train smarter, you’ll fight harder—and with more confidence.
Ready to unlock your full MMA potential?
Enroll Now and start organizing your lifts (and your entire fight prep) for fewer injuries, faster recovery, and unstoppable performance.
Don’t leave your strength gains to chance. Embrace the scientific approach and watch your fight capabilities reach new heights!