MMA ENDURANCE WORKSHOP: 4-MONTH TRAINING PLAN

Lecture 1

Enhance your fighting fitness with a self-crafted, 4-month intensive training program guided by Dr. Jason Gillis and The MMA Training Bible, specifically designed for fighters and coaches aiming for a fight in four months. This program, focused on elevating your MMA endurance to its peak in time for your fight, is not just a set regimen but a framework for you to build your own personalized plan. Through this expertly structured course, you'll quickly gain the necessary tools and insights to develop an evidence-based, personalized training schedule that aligns with a 4-month fight preparation period. Delve into the science behind energy metabolism, learning to master various energy systems for sustained high-intensity performance. You'll also deepen your understanding of training periodization and adaptation, essential for effective preparation. The course expertly blends theoretical knowledge with practical skills, empowering you to design bespoke fight plans, adeptly adjust training variables, and recognize signs of overtraining. Moreover, this all-encompassing course also hones your mental toughness, equipping you to take on the challenges of the cage with unparalleled endurance and strategic acumen.

In this lecture you will be introduced to the basics of energy metabolism, and the key energy systems that influence your performance in the cage. You’ll also learn how the energy system work together to power your performance.


Lecture 2

In Session 2 you’ll learn the difference between high and low intensity training, and the various factors that you can manipulate to target the all of the different energy systems that will enhance your performance on fight day.


Lecture 3

Overtraining can end a fighter’s career before it starts. In Session 3 you’ll learn how your body responds to training, how to recognize the signs and symptoms of overtraining, and most importantly, how to lower your risk of overtraining and optimize your adaptation to training.

Download your copy of the training log here: https://themmatrainingbible.com/wp-content/uploads/2024/01/Training-log-template.docx


Lecture 4

Periodization is one of the most underemphasized and misunderstood aspects of a fighter’s training plan. In Session 4 you’ll learn key concepts in periodization, and you’ll learn how to blend the art and science of periodization to structure a fight plan.


Lecture 5

In Session 5 you’ll learn key concepts in MMA performance testing, and you’ll learn how to conduct the MMA Training Bible’s Testing battery which includes psychological tests, and assessments for body size and composition, flexibility, muscular endurance, strength and power, an/aerobic fitness, and sport-specific performance.

Downloads:

Testing Protocols: https://themmatrainingbible.com/wp-content/uploads/2024/01/PERFORMANCE-TESTING-PROTOCOLS.pdf

Data Collection forms: https://themmatrainingbible.com/wp-content/uploads/2024/01/PERFORMANCE-TESTING-DATA-COLLECTION-SHEET.pdf


Lecture 6

In this session Dr Gillis will introduce you to The MMA Training Bible’s worksheets for creating unstoppable endurance in four steps, including Step 1: Scheduling Training Phases; Step 2 – Forecast Training Volume and Intensity; Step 3: Plan Training Sub-Phases and Weeks; Step 4 – Program the Training Session

Downloads:

Fight plan template (word): https://themmatrainingbible.com/wp-content/uploads/2024/01/FIGHT-PLAN-TEMPLATE-WORD-DOC.docx

Fight plan template (excel): https://themmatrainingbible.com/wp-content/uploads/2024/01/FIGHT-PLAN-TEMPLATE-EXCEL.xlsx


Lecture 7

In Session 7 Dr Gillis will take you through a step-by-step process for scheduling your fight in 4 months, and organizing all large phases of your fight plan, including the transition, taper, fight camp, fight specific preparatory phase, and possibly the general preparatory phase.

Downloads:

Fight plan template (word): https://themmatrainingbible.com/wp-content/uploads/2024/01/FIGHT-PLAN-TEMPLATE-WORD-DOC.docx

Fight plan template (excel): https://themmatrainingbible.com/wp-content/uploads/2024/01/FIGHT-PLAN-TEMPLATE-EXCEL.xlsx


Lecture 8

In Session 8 you will be taught how to forecast training volume and intensity across the transition, taper, fight camp, fight specific preparatory phase, and possibly the general preparatory phase.

Downloads:

Fight plan template (word): https://themmatrainingbible.com/wp-content/uploads/2024/01/FIGHT-PLAN-TEMPLATE-WORD-DOC.docx

Fight plan template (excel): https://themmatrainingbible.com/wp-content/uploads/2024/01/FIGHT-PLAN-TEMPLATE-EXCEL.xlsx


Lecture 9

In Session 9 you’ll be introduced to the concepts of Training difficulty, Load planning, and Training sub-phases. You’ll then apply this understanding to schedule training difficulty across the training sub-phases and training weeks for the transition, taper, fight camp, fight-specific preparation phase, and consider the general preparation phase.

Downloads:

Fight plan template (word): https://themmatrainingbible.com/wp-content/uploads/2024/01/FIGHT-PLAN-TEMPLATE-WORD-DOC.docx

Fight plan template (excel): https://themmatrainingbible.com/wp-content/uploads/2024/01/FIGHT-PLAN-TEMPLATE-EXCEL.xlsx


Lecture 10

IIn Session 10 you’ll be shown how to schedule endurance training objectives across your fight plan, and how to program specific endurance training sessions across the transition, taper, fight camp, fight-specific preparation phase, and consider the general preparation phase. You’ll also be taught how to program training sessions during recovery weeks, and how to program warm-ups and cool-downs specific to training objectives. Downloads: Workouts: https://themmatrainingbible.com/wp-content/uploads/2024/01/Workouts.pdf


Lecture 11

In the final session you will summarize everything you’ve learned in the MMA Training Bible’s Guide to Unstoppable Endurance.