MMA ENDURANCE WORKSHOP: 6-MONTH TRAINING PLAN

Lecture 1

Elevate your fighting fitness with our dynamic, 6-month comprehensive training program, meticulously crafted by Dr. Jason Gillis and presented by The MMA Training Bible. Tailored specifically for fighters and coaches targeting a major bout in six months, this program transcends traditional training regimes, offering a customizable blueprint for unstoppable MMA endurance. Embark on a transformative journey that extends beyond physical endurance, delving into the scientific intricacies of energy metabolism. This will enable you to master various energy systems, ensuring sustained high-intensity performance throughout your fight. Our program is not just about physical readiness; it's a holistic approach to fighter development, encompassing mental fortitude and strategic sharpness. This carefully structured course offers an in-depth exploration of training periodization and adaptation, crucial for a well-rounded preparation. You will gain invaluable insights and tools to craft a personalized training schedule that perfectly aligns with the unique demands of a 6-month fight preparation period. The curriculum seamlessly integrates theoretical knowledge with practical application. You will learn to design tailored fight plans, adeptly adjust training variables, and recognize and address signs of overtraining. Join us on this path to unstoppable MMA endurance, where every aspect of your endurance training is considered and honed to perfection, setting you up for success in the most demanding of arenas.

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 6 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.