Tired of receiving one-size-fits-all MMA training advice—or worse, good tips that just aren’t tailored to your unique needs? Whether you’re an aspiring fighter, a coach looking to optimize performance, or a dedicated fitness enthusiast, understanding the science behind MMA training can transform your workouts, help you avoid injury, and maximize your results. In this article, we’ll explore why performance testing is crucial in Mixed Martial Arts, how it fits into a comprehensive MMA training program, and how you can take your training to the next level by enrolling in Dr. Jason Gillis’s online course, “The Science of MMA.”
The Problem: Inadequate & Generic Training Routines
Most fighters run into conflicting information about cardio, strength and conditioning, and flexibility for MMA. One coach might tell you to focus on endurance workouts, while another swears by high-intensity intervals. Generic or outdated training routines can lead to:
- Wasted time on methods that don’t address your individual weaknesses.
- Increased risk of injuries from poor workout structure or overtraining.
- Frustration from plateaus and lack of measurable progress.
The truth is, MMA demands a specific blend of strength, power, flexibility, mental resilience, and an/aerobic fitness. That’s why a science-based approach—complete with performance testing—is critical for honing your skills and spotting areas for improvement.
The Solution: A Science-Based Approach to MMA Training
At The MMA Training Bible, we emphasize data-driven methods. Performance testing enables you to see exactly how well your program is working, and whether you’re heading toward improvement—or sliding into overtraining. When you understand how to test for key performance factors (e.g., muscular strength and power, cardio fitness, flexibility, psychological readiness), you can make informed decisions about your workouts.
Looking for a more complete game plan? That’s where our comprehensive course, “The Science of MMA” on Udemy, comes in. From Session 8: Performance Testing in MMA—which digs deep into testing psychological skills and mood, body size and composition, flexibility, muscular power, strength, and endurance, and an/aerobic performance—to modules covering periodization, energy systems, overtraining prevention, and explosive strength training, you get everything you need to train smarter—not just harder.
Ready to unlock your full MMA potential?
Click Here to Enroll in The Science of MMA
Why Performance Testing Matters
Without consistent testing, how do you truly know if you’re improving? Sure, you might “feel” stronger or less gassed, but objective measures show you if your MMA training plan is on the right track. Testing can reveal:
- Overtraining/Undertraining: Find early signs of fatigue or insufficient recovery.
- Physical Strengths & Weaknesses: Identify whether your muscular power or aerobic endurance is lagging.
- Psychological Readiness: Gauge mood states, aggression levels, and focus—often overlooked but essential in the cage.
However, don’t expect a single test to predict your future fight record. Performance tests can’t guarantee you’ll land that knockout; they simply guide you in adjusting your training for optimal results.
Fundamentals of Effective MMA Testing
Think like a scientist. Precision and repeatability are key to accurate test results. Here are some tips for minimizing errors and making your data worthwhile:
- Pre-Screen for Health
- Use a Physical Activity Readiness Questionnaire (PAR-Q).
- Check for medical conditions or medications that may skew test results.
- Ensure fighters stay hydrated and avoid energy drinks or other stimulants before tests.
- Standardize Testing Conditions
- Test at the same time of day to control for circadian rhythm differences.
- Maintain consistent diet logs and ensure adequate rest before testing.
- Practice the Test
- The “learning effect” is real. Allow participants to run through the test multiple times until performance plateaus.
- Provide Maximal Effort
- Offer verbal encouragement to motivate fighters.
- Make sure your equipment is properly calibrated and that your timing methods are consistent.
- Health & Safety First
- Always begin with a health screening and informed consent.
- Seek doctor’s approval before starting any intense exercise testing regimen.
By following these guidelines, you’ll establish a performance testing routine that helps you fine-tune your workouts and track genuine progress over time.
More Than Just Performance Testing: What Else You’ll Learn
While Session 8 of “The Science of MMA” teaches you how to implement a robust testing system, the course covers much more:
- Energy Systems & Why Fighters Gas Out
Learn how your body fuels high-intensity efforts and the real reason some fighters “gas out” too early. - Low vs. High-Intensity Endurance
Discover the truth about endurance training—when to go long and slow versus pushing intensity for MMA. - Explosive Strength & Power
Train for that knockout force by honing your muscular power and short-burst explosiveness. - Workout Structure for Maximum Fight-Day Performance
Get the blueprint for organizing your weekly training schedule to peak at the right time. - Overtraining Dangers
Uncover the hidden threats of doing too much, too soon, and how to avoid performance plateaus. - Comprehensive Flexibility Book
A dedicated lecture provides a full “book” of stretching techniques—including dynamic, static, and PNF stretches—for optimum MMA flexibility and fewer injuries. - Training Logs & Resources
Track your progress with custom logs, ensuring you’re always improving and never guessing.
These are just a few of the sessions you’ll explore in our eight-module course, taught by Dr. Jason Gillis, an established Exercise Scientist with years of experience helping fighters reach top performance levels.
Don’t let guesswork hold you back.
Click Here to Enroll in The Science of MMA
(Limited-time discount available—secure your spot now.)
The Transformational Value of Science-Based MMA Training
Why invest the time and effort into a structured, tested approach? Because the benefits are game-changing:
- Fewer Injuries: Avoid pitfalls of random workouts and learn how to periodize for sustainable gains.
- Faster Recovery: Understand the physiology behind rest and supercompensation so you come back stronger after each session.
- Measurable Progress: With consistent testing, you can quantify improvements in flexibility, power, or cardio fitness.
- Enhanced Mental Edge: Psychological tests spotlight your mental game, ensuring you’re both physically and mentally ready to dominate in the cage.
Science-based training is about quality over quantity. When you know exactly how your body responds to stimulus, you can fine-tune training variables (like volume, intensity, and recovery) for the best outcome.
Conclusion: Take Action & Elevate Your MMA Game
You’ve got two choices. You can keep relying on generic advice, hoping your MMA training program magically fits your needs, or you can adopt a data-driven approach that weeds out misinformation, prevents overtraining, and helps you peak when it matters most.
Performance testing is your roadmap—it shows where you’re strong, where you need work, and how to accelerate progress. But testing is just one piece of the puzzle. That’s why The MMA Training Bible partnered with Dr. Jason Gillis to develop a comprehensive MMA course that goes beyond basic workouts to deliver a holistic, science-based approach.
Don’t settle for outdated training routines.
Click Here to Enroll in The Science of MMA
Transform your training, protect your body, and get fight-ready—starting today.
By taking these steps, you’ll move past guesswork and into real, measurable growth in your MMA journey. Let science guide your strategy, and you’ll be amazed at the results. Now’s the time to invest in a proven system—your future self will thank you.