Are you tired of sifting through confusing or outdated advice on how to structure your MMA training? Maybe you’ve tried “one-size-fits-all” routines that left you injured, stuck on a plateau, or just plain frustrated. This article will show why monitoring your mood is a key part of an effective MMA training plan—and how a comprehensive, science-driven approach can take your fighting skills to the next level.
Why Most Fighters Struggle
Many fighters rely on generic workouts or advice borrowed from other sports. While these methods can sometimes help, they often ignore the unique challenges of MMA. If you’re a coach, fighter, or fitness enthusiast, you’ve probably encountered:
- Contradictory workout guidelines (low intensity vs. high intensity, long runs vs. sprints).
- Poorly structured schedules leading to fatigue and risk of overtraining.
- Limited or no emphasis on psychological factors like mood, motivation, and mental focus.
When your training plan is incomplete, progress stalls. That’s why understanding both physical and psychological elements—especially mood—is essential.
The Science Behind a Better MMA Training Plan
A well-designed MMA training plan is informed by data, not guesswork. This is where performance testing comes in, and mood assessment is a big part of that process. By tracking how you feel, you can detect signs of burnout early, optimize recovery, and adjust your workout intensity as needed.
If you want to dive deeper into this science-based approach, Dr. Jason Gillis offers a full Udemy course, The Science of MMA. The course includes eight video modules covering everything from energy systems to strength, power, overtraining prevention, periodization, and performance testing. It’s designed to replace confusion with clarity and give you a framework you can trust.
Click Here to Enroll in The Science of MMA.
How Monitoring Mood Supports Your Training
One of the most overlooked aspects of performance is psychological well-being. Mood can serve as a sensitive measure of overtraining. If you’re constantly irritable, depressed, or lacking motivation, there may be an underlying issue in your routine.
The Brunel Mood Scale (BRUMS)
The Brunel Mood Scale questionnaire (BRUMS) is a quick, reliable way to gauge how you’re feeling at any given moment. It lists 24 descriptors—like anger, confusion, depression, tension, and fatigue—and asks you to rate each from 0 (not at all) to 4 (extremely).
By scoring each section, you create a snapshot of your current emotional state. Tracking these scores over weeks and months helps detect patterns that might indicate overtraining. If you see a sudden rise in negative moods or a dip in positive moods like vigor, it’s time to adjust.
check out the course and you can download and print the BRUMS for regular monitoring. To use it effectively:
- Complete it at the same time of day, ideally when rested.
- Ensure consistent conditions (no stimulants like energy drinks).
- Note any external stressors that might affect results.
Performance Profiles: Identifying Your Strengths and Weaknesses
Psychological testing goes beyond mood assessment. Another tool is the performance profile, which helps you and your coach identify and rate specific MMA qualities such as technical skills, physical conditioning, and mental game.
Imagine a circular chart split into segments for various technical abilities—such as striking precision, grappling control, and cage awareness. Rate each segment from 1 (lowest) to 10 (professional-level skill). You fill out your own profile; your coach completes another. Comparing the two can highlight alignment or disparities in how each of you views your skill set. It becomes clear where your next training objectives should be.
More Than Just Mood: What Else You’ll Learn in The Science of MMA
Monitoring mood and performance profiles is just one part of a bigger system. Dr. Gillis’s The Science of MMA dives into topics crucial for optimizing your entire MMA training plan:
- How your body powers high-intensity efforts and why fighters gas out
- The truth about endurance training (low vs. high intensity)
- Training for explosive strength and knockout power
- Structuring your weekly workouts for maximum fight-day performance
- Avoiding the hidden dangers of overtraining and performance plateaus
- Periodization strategies to peak at the right time
- Implementing a performance testing system to track progress
You also get a dedicated lecture packed with stretching techniques—dynamic, static, and PNF—to boost MMA flexibility and reduce injuries. Plus, comprehensive training logs ensure you can easily chart your progress.
Click Here to Enroll in The Science of MMA.
Why Dr. Gillis’s Expertise Matters
Authority is crucial when it comes to entrusting someone with your career or fitness journey. Dr. Jason Gillis is an Exercise Scientist who has helped numerous fighters, coaches, and trainers optimize their approach to MMA training. The methods in this course aren’t guesswork. They’re backed by scientific research, cutting-edge best practices, and proven results.
Don’t Keep Relying on Random Advice
Generic fitness tips from social media might work temporarily, but they often ignore the complexity of MMA. You need a system that tracks everything from your mood and cardio to power and flexibility. The Science of MMA offers that holistic approach, so you can train smarter, recover faster, and fight better.
Click Here to Enroll in The Science of MMA.
Bonus Resources
For those who want to start right now, download The MMA Training Bible’s data collection book. It includes:
- Space to record scores from tests like the BRUMS questionnaire
- Goal-setting templates to keep you motivated
- Profiles to map your technical, physical, and psychological progress
By keeping track of everything in one place, you’ll get a clear picture of your journey—and how to take it further.
Looking Ahead: Flexibility Training
Stay tuned for the next article in this series, which focuses on MMA flexibility. You’ll learn how to assess your range of motion, incorporate targeted stretches, and protect your joints against the rigors of training. Combined with the mood and performance testing methods covered here, you’ll have a well-rounded approach to staying at your peak.
Final Push: Transform Your MMA Training Today
Why settle for random tips and plateaus? A data-driven program can help you:
- Improve cardio and strength
- Master flexibility
- Prevent overtraining with proactive mood monitoring
- Avoid guesswork and see measurable progress
Take control of your workouts and unleash your full potential. Enroll in The Science of MMA and discover how a structured, scientific approach can revolutionize your fight game.
Click Here to Enroll in The Science of MMA.
By making mood monitoring a core part of your MMA training plan, you’ll stay a step ahead of overtraining and ensure you’re always improving. And when paired with the complete system taught by Dr. Gillis, you’ll find that each session is grounded in evidence, optimized for results, and flexible enough to fit your schedule.
Get started now, and watch your training—and your fight performance—reach new heights.