Are you tired of generic training programs that fail to prepare you for fight day? Or perhaps you’re a coach looking for a science-backed system to optimize your fighters’ performance? In MMA, proper fight-plan structure can be the difference between peak performance and overtraining.
In Session 7 of my Science of MMA Course, we dive deep into the key concepts of periodization—the art, science, and structure of a fight plan. If you want to lower your injury risk, improve cardio, strength, and flexibility, and peak at the right moment, keep reading!
Why Periodization Matters
Periodization is simply organizing your training to manage fatigue on a daily, weekly, and monthly basis. It combines both art and science to ensure you’re in top form for fight day. Without it, many fighters end up exhausted, injured, or simply not at their peak when it’s time to perform.
Quick Tip: Check out Session 7 of The Science of MMA for a step-by-step breakdown of periodization, including how to balance training volume and intensity without risking overtraining.
The Five Phases of a Fight Plan
Below is the structure we use at The MMA Training Bible to help fighters peak at the perfect time:
- General Preparation Phase
- Objective: Build a solid aerobic base, improve general strength, and fix body composition issues.
- Key Point: Increase training volume with non-specific MMA exercises (running, cycling, general strength work). This is critical for beginners or intermediate fighters who need extra time to build a foundation.
- Warning: Avoid competitions here; your fatigue will be high.
- Fight-Specific Preparation Phase
- Objective: Transition from general drills to fight-specific techniques.
- Key Point: Decrease training volume slightly while raising intensity, introducing more MMA-focused drills (sparring, pad work).
- Competition Check: You can enter lower-risk competitions or inter-club events if it fits your progression, but proceed cautiously to avoid injury.
- Fight Camp
- Objective: Put everything together—technique, tactics, and mental prep.
- Key Point: Intensity ramps up, peaking about 2-3 weeks before the fight. Training volume briefly spikes at the beginning, then returns to normal.
- Science Note: Some adaptations from very intense training blocks can take weeks to manifest (4), so plan accordingly.
- Taper
- Objective: Reduce volume while maintaining intensity for roughly 8 to 14 days before the fight.
- Key Point: A proper taper lets your body recover from accumulated fatigue, allowing you to peak.
- Mental Edge: Use this time to fine-tune strategy, focus on weight cutting if needed, and solidify confidence.
- Transition
- Objective: Recover both physically and mentally for 3 to 6 weeks before starting a new fight plan.
- Key Point: This is not an off-season. Stay active with low-intensity work to avoid detraining and maintain some gains for your next fight camp.
Want to see this in action? Session 7 of The Science of MMA walks you through each phase, teaching you how to organize your schedule to prevent overtraining and maximize your peak.
Balancing Training Volume and Intensity
- Volume refers to how much you train (sets, reps, duration).
- Intensity refers to how hard you train (speed, load, effort).
Throughout the fight plan, volume and intensity interact like a seesaw: as one goes up, the other generally goes down. By carefully adjusting both, you prevent chronic fatigue and reduce the risk of injuries while consistently improving your stamina, strength, and technique.
Did You Know?
In Session 2 of the Science of MMA course, we explore energy system development (anaerobic, aerobic) and show you how it ties into periodization. When you combine proper conditioning with smart scheduling, you get fewer injuries and better fight performance.
The Art and Science of Periodization
As Dr. Jason Gillis says, “Periodization is both an art and a science.” Through years of research and hands-on coaching, he’s designed a system that accounts for individual differences in recovery, adaptation, and performance.
Credentials:
- PhD in Exercise Physiology
- Armature MMA Training Experience
- Founder of The MMA Training Bible
Dr. Gillis’s approach combines the latest scientific findings with real-world insight into what fighters actually need.
Beyond Periodization: What Else Does the Course Offer?
While Session 7 focuses on periodization and fight-structure, the Science of MMA course includes:
- Endurance & Cardio (Session 2) – Build unstoppable stamina to overwhelm opponents.
- Strength & Power (Session 4) – Harness explosive force for striking and grappling.
- Overtraining & Recovery (Session 5) – Spot the signs of fatigue before it derails your progress.
- Warm-Ups & Flexibility (Session 6) – Learn dynamic and static stretches to stay nimble and reduce injury risk.
Whether you’re a fighter, coach, or fitness enthusiast, this comprehensive course ensures you have all the tools for effective strength, conditioning, and fight prep.
Take the Next Step: Start Structuring Your Fight Plan Today
Stop gambling with haphazard training routines that lead to injury or burnout. If you want a clear, actionable blueprint for building your fight camp, Click Here to Enroll in The Science of MMA and dive into Session 7, where you’ll learn:
- Key Concepts in Periodization – Understand volume, intensity, and progression.
- The Art & Science of Scheduling – Align your training blocks for peak performance.
- Practical Templates – Start implementing customized fight plans right away.
Ready for a fight plan that actually works? Enroll Now and discover how structured periodization can revolutionize your training.
Recap: Key Takeaways
- Periodization organizes your training phases to balance fatigue and performance.
- Five Phases: General prep, fight-specific, fight camp, taper, transition.
- Volume & Intensity should be planned like a seesaw for optimal gains.
- Proper Scheduling prevents overtraining, lowers injury risk, and maximizes fight readiness.
Ready to Level Up?
Don’t rely on random online advice that overlooks your unique needs. Put a professional, periodized plan into practice. Join The Science of MMA today for full access to eight video modules, including Session 7 on fight-plan structure.
Make this fight camp your best yet—Click Here to Enroll and unlock your path to peak MMA performance.
References & Further Reading
- Bompa & Haff Periodization 5th ed Champaign ILL USA (2009)
- Kibler & Chandler, Am J Sports Med 27(3):424-432 (1994)
- Plisk & Stone Strength Cond 25:19-37 (2003)
- Siff & Verkhoshansky Supertraining Denver, CO: Supertraining International (1999).
- Mujika, Scand J Med Sci Sports 20(Suppl. 2):24-31 (2010)
Ready to train smarter, not harder? Enroll in The Science of MMA and master the art of periodizing your fight plan. Your performance in the cage will never be the same.