Boost Your MMA Performance: Testing Muscular Endurance the Right Way

Many fighters and coaches struggle with routines that overlook key elements like muscular endurance. In MMA, a single round can demand multiple bursts of sustained effort, whether you’re throwing combinations or defending against takedowns. If you’re not testing your endurance, how can you really know where you stand or what to improve?

This article shows you simple, practical ways to test muscular endurance so you can sharpen your training. If you want a complete guide—from endurance and flexibility to preventing overtraining—explore The Science of MMA by Dr. Jason Gillis. It offers eight modules of science-based strategies for fighters, coaches, and anyone aiming for peak performance:

Click Here to Enroll in The Science of MMA

Why Most MMA Fighters Need Better Testing

Many fighters rely on generic advice or random drills, missing crucial data on how their bodies actually respond. Without a plan to test factors like strength, power, and endurance, you risk plateauing—or worse, overtraining. Muscular endurance, in particular, affects everything from prolonged striking exchanges to clinch battles on the cage.

Dr. Gillis, an Exercise Scientist at The MMA Training Bible, emphasizes data-driven methods. In Session 8 of his course, you’ll learn all about performance testing, including how to spot your weak points and track gains effectively. This helps you avoid guesswork and build a training plan that actually boosts fight-day performance.

Click Here to Enroll in The Science of MMA

How Muscular Endurance Powers Your MMA Performance

Muscular endurance is the ability of a muscle (or group of muscles) to keep exerting submaximal force for an extended period—typically in the 30- to 90-second range. Think of long grappling sequences or rapid-fire combinations. Improving this capacity prevents early fatigue and keeps you effective under pressure.

When hydrogen ions and inorganic phosphate build up during high-intensity activity, they impair muscle contraction (Plowman & Smith, 2011; Westerbalad et al., 2002). Training to handle this “burn” ensures you can push through those critical seconds. Measuring your muscular endurance helps you see if your current program is working—or if you need to tweak your drills and conditioning.

Simple Field Tests: Curl-Ups and Push-Ups

High-tech options like force transducers and EMG systems are often out of reach for most fighters and coaches. Instead, calisthenics-based tests are more accessible and still offer valuable insights. Two reliable methods for checking muscular endurance are the partial curl-up test and the push-up test.

1. Partial Curl-Up Test

Equipment:

Stopwatch
Metronome (optional)
Measuring tape
Gym mat
Marking tape

Procedure:

Tape two parallel lines 10 cm apart on a gym mat.
Lie on your back with knees bent at a 90° angle, arms straight at your sides, fingertips at the first line. Palms and heels stay in contact with the mat.
Set a metronome to 50–60 beats per minute (around 25–30 curl-ups per minute).
Curl your upper spine enough so your fingertips reach the second line (10 cm away), then return so your head and shoulder blades touch the mat.
Continue until failure or until you break form twice in a row.

This test targets the endurance of your abdominal muscles (Nieman, 2011). Tracking how many reps you achieve—and how that number changes over weeks—lets you gauge progress in your core strength.

2. Push-Up Test

Equipment:

Stopwatch

Procedure for Males:

Assume a standard push-up position (feet on toes, hands under shoulders, head up).
Lower yourself until your chest touches a fist placed under you, then push back up.
Keep your body straight, resting only in the “up” position if needed.
Continue until you cannot complete another rep with proper form.

Procedure for Females:

Start with knees bent at 90°, feet crossed, hands slightly ahead of shoulders so they’re under your shoulders at the bottom position.
Lower your torso to a depth agreed upon beforehand, then push back up.
Stop when you can’t maintain proper form.

This test zeroes in on the triceps, anterior deltoids, and chest muscles. It’s a straightforward way to measure upper-body endurance, especially useful for extended punching or grappling scenarios.

Beyond One Test: The Complete MMA Training Blueprint

Testing muscular endurance is just one piece of the puzzle. Dr. Gillis’s The Science of MMA covers a broader framework for designing an MMA training plan:

Energy Systems & Why Fighters Gas Out
Endurance Training: Low vs. High Intensity
Science of Explosive Strength & Knockout Power
Structuring Workouts for Maximum Fight-Day Performance
Avoiding Overtraining and Performance Plateaus
Periodization for Perfect Timing
Implementing a Performance Testing System

Each module helps you refine your approach to conditioning, strength, and skill work. Instead of sifting through conflicting online advice, you’ll have research-backed methods tailored for MMA.

Click Here to Enroll in The Science of MMA

How to Track Your Results

Consistency in recording data is key. You can download The MMA Training Bible’s data collection book, which includes sheets for all the tests covered in this performance-testing series. By writing down every score—be it reps on the push-up test or time intervals on the curl-up—you’ll see trends in your training and know when it’s time to adapt your program.

Final Takeaway: Measure, Don’t Guess

Relying on random routines or guesswork can leave you unprepared. Muscular endurance plays a massive role in whether you can finish a fight strong or gas out mid-round. Simple tests like partial curl-ups and push-ups reveal strengths and weaknesses, guiding you to fine-tune your weekly workouts.

Ready to build an MMA training plan grounded in science? Dr. Jason Gillis’s course shows you how to combine endurance metrics with proper strength, flexibility, and power work. No more confusion—just clear, actionable steps toward top-tier performance.

Enroll Now to Unlock Your Full MMA Potential

With effective testing and the right plan, you’ll master the art of sustained effort—making sure you’re the one pushing the pace when it matters most.

References