In a sport like MMA—where kicks, takedowns, and strikes all require explosive movement—knowing your true power capacity is crucial. This article walks you through two field-friendly tests for measuring muscular power. If you want a complete system for improving every aspect of your MMA performance, consider exploring The Science of MMA by Dr. Jason Gillis at The MMA Training Bible.
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Why Most Fighters Struggle with Power Training
Many fighters rely on generic advice that doesn’t fit their individual needs. They might lift heavy weights or run sprints, but without testing, they can’t see if those exercises truly enhance their explosive power. This often leads to:
- Wasted time on routines that don’t offer real gains
- Higher risk of injury from improper training loads
- Frustration and plateaus, especially on fight night
Dr. Jason Gillis, an Exercise Scientist at The MMA Training Bible, understands this challenge. That’s why The Science of MMA offers eight comprehensive modules—including Session 8: Performance Testing in MMA—to help you tailor your training to your unique goals. You’ll also learn how to structure workouts for maximum fight-day performance and avoid common pitfalls like overtraining.
The Role of Muscular Power in MMA
MMA demands explosive offensive and defensive moves, whether you’re throwing a knockout punch or defending against a takedown. Muscular power is all about producing a high level of force as quickly as possible. By testing and tracking your progress, you can:
- Identify weaknesses in your lower or upper body
- Adjust your training intensity and volume more accurately
- Maintain peak performance across all fight disciplines
Session 8 of The Science of MMA guides you in implementing tests for muscular power, among other areas like cardio fitness, flexibility, and sports-specific performance. But before you dive into advanced tools like isokinetic dynamometers, start with two simple tests: the vertical jump for lower-body power and the seated medicine ball toss for upper-body power.
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Test 1: Vertical Jump for Lower-Body Power
Equipment You’ll Need
- Measuring tape
- Chalk or marker
- Scale to measure body mass
Steps
- Mark Standing Reach: Stand next to a wall and measure the distance from the floor to the tip of your outstretched arm.
- Prepare to Jump: Position your feet shoulder-width apart and squat down to a 90° knee bend. Hold this position for three seconds without performing a quick counter-movement.
- Explode Upward: Jump as high as possible while reaching up to mark the wall with chalk or a marker.
- Calculate Jump Height: Subtract your standing reach from the highest mark you can make on the wall.
- Repeat and Rest: Perform three total attempts, resting about 30 seconds between each jump.
Optional: Calculate Peak Power
A simple equation by Sayers et al. (1999) lets you estimate your lower-body peak power in watts:
Peak power (watts) = [60.7 x VJ height (cm)] + [45.3 x body mass (kg)] – 2055
Example calculation
Peak power (watts) = [60.7 x 50 cm] + [45.3 x 75 kg] – 2055
Peak power (watts) = [3035] + [3397.5] – 2055
Peak power (watts) = [6432.6] – 2055
Peak power (watts) = 4377.5 W
If your body mass is 75 kg and your jump height is 50 cm, just plug those into the formula to see how many watts you’re generating. This helps quantify improvements over time, especially if you pair it with strategic workout adjustments.
Test 2: Seated Medicine Ball Toss for Upper-Body Power
Equipment You’ll Need
- 5 kg medicine ball (or another standard weight)
- Tape measure
- Stable wall to sit against
Steps
- Set Up: Sit on the floor with your back against the wall. Position a tape measure on the floor, starting at the wall and running between your legs.
- Hold the Ball Properly: Grip the medicine ball with both hands at chest level. Keep elbows slightly raised (about 45°).
- Execute the Toss: Throw the ball forward as far as you can without lifting your back or head off the wall and without rocking backward.
- Measure Distance: Document how far the ball travels, measuring to the nearest centimeter.
- Repeat: Perform two attempts with about 30 seconds rest between each throw.
This test reflects how quickly you can exert force with your chest, shoulders, and arms—a key factor in delivering fast punches or initiating grappling moves.
Why Performance Testing is Essential
Testing your lower- and upper-body power gives you direct insight into what’s actually working in your training. You can identify whether your current plan helps you jump higher or throw the ball farther, which translates to more explosive strikes and better takedowns in the cage. When integrated with the other performance tests discussed in Session 8, you create a holistic view of your strengths and weaknesses.
More Sessions Inside The Science of MMA
While Session 8 delves deep into performance testing, the course offers a complete roadmap to fine-tune your MMA skills:
- High-Intensity Energy Systems: Understand why fighters gas out and how to avoid it.
- Endurance Training: Learn the truth about low vs. high intensity for MMA.
- Explosive Strength & Power: Discover how to train for knockout force.
- Workout Structure: Plan your sessions to maximize fight-day readiness.
- Overtraining Prevention: Spot the hidden dangers of doing too much.
- Periodization: Time your peak so you’re at your best on fight night.
- Performance Testing System: Track everything from cardio to muscular strength and mood.
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Why Dr. Gillis’s Guidance Works
Dr. Jason Gillis combines academic research with practical experience. He’s an Exercise Scientist who’s helped fighters, coaches, and trainers adopt evidence-based approaches. This course isn’t about gimmicks or one-size-fits-all drills—it’s about using data to craft a program that fits your body and fighting style. By focusing on measurable outcomes, you can move beyond guesswork and start seeing real gains.
Don’t Rely on Random Advice
Generic training programs rarely deliver the explosive improvements MMA fighters need. By testing your muscular power with the vertical jump and medicine ball toss, you’ll see immediate feedback on whether your routine is actually working. Better yet, you can pair these tests with a science-based approach to training found in The Science of MMA.
Stop hoping for gains—measure them. When you know your baseline, you can apply proven methods for power, endurance, and overall fight readiness.
Enroll Now to Unlock Your Full MMA Potential
Jump higher, strike harder, and dominate your next match by incorporating these simple power tests and leveraging the comprehensive insights in Dr. Gillis’s course. With the right data and a solid plan, you’ll finally have the confidence to perform at your best—every time you step into the cage.
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