Mastering the Hidden Aerobic Energy System: A Blueprint for Smarter MMA Training

This article uncovers the often-overlooked aerobic energy system crucial for powering sustained high-intensity efforts in the cage. Better yet, we’ll show you how to leverage this knowledge in a practical, science-based manner. And if you want to take it to the next level, consider The Science of Mixed Martial Arts course on Udemy—taught by Dr. Jason Gillis, an Exercise Scientist at The MMA Training Bible. Let’s dive in.



The Problem: Generic, Ineffective MMA Training Routines

Most fighters, coaches, and fitness enthusiasts have tried “cookie-cutter” programs that emphasize long, slow runs or random intervals without a clear work-to-rest ratio. The result?

  • Gassing Out: You can’t sustain power across multiple rounds.
  • One-Dimensional Training: Focusing on just one energy system leaves you unprepared for MMA’s varied demands.
  • Poor Recovery: Without the right level of aerobic conditioning, you struggle to replenish energy stores between bursts.

This is why it’s crucial to understand the metabolic demands of MMA—and to design your workouts accordingly.


The Solution: A Science-Based Approach to MMA Conditioning

To excel in MMA, you need a holistic grasp of how each energy system contributes to your performance. This is exactly what you’ll find in The Science of Mixed Martial Arts, a program featuring eight video modules on topics like:

  • Energy Systems (Anaerobic & Aerobic)
  • Strength & Power
  • Overtraining Prevention
  • Periodization & Performance Testing

You’ll learn the “why” behind every exercise, so you can build an MMA training plan that balances cardio, strength and conditioning, and flexibility—all without guesswork.

Ready for a Smarter MMA Program?
Click Here to Enroll in The Science of Mixed Martial Arts


What Is This “Hidden” Aerobic Energy System?

When most fighters think of “aerobic training,” they imagine long-distance jogging. But aerobic glycolysis—the system we’re focusing on—kicks in between 90 seconds to 3 minutes of continuous high-intensity work. Unlike pure anaerobic efforts that gas you out after 75 seconds or so, aerobic glycolysis helps:

  • Refuel your muscles by aiding in PCr (phosphocreatine) resynthesis
  • Buffer hydrogen ions that build up during intense activity
  • Sustain higher power outputs over longer durations

This system helps you recover between bursts of striking or grappling and power through extended clinches—so you’re not left breathless when it matters most.


Targeting Aerobic Glycolysis: How It Works

Aerobic glycolysis starts similarly to anaerobic glycolysis, converting carbs (like glucose or glycogen) into energy. However, because oxygen is available, it goes a step further, creating a substance called acetyl-CoA. This leads to longer-lasting ATP production, albeit at a slightly slower rate than the anaerobic systems.

Workouts that Target Aerobic Glycolysis

  • Work-to-Rest Ratios: Aim for 1:3 to 1:4.
  • Interval Length: Typically 90 seconds to 3 minutes of sustained effort.
  • Shorter Rest Intervals? Yes—reducing rest to around 1 minute can improve PCr resynthesis and your ability to buffer hydrogen ions.

For example, you might do something like:

4 x (2 minutes on, 7 minutes off, 1-minute build-up)

But if you shorten that rest period, you can also enhance your body’s buffering and PCr replenishment—key for repeated efforts in MMA training.

Why Aerobic Glycolysis Is Game-Changing for MMA

  1. Faster Recovery Between Bursts
    A strong aerobic base speeds up PCr replenishment, allowing you to sustain multiple takedown attempts or flurries of strikes.
  2. Better Cardio Without Sacrificing Power
    Properly structured workouts avoid the pitfalls of low-intensity “roadwork,” ensuring you remain explosive while improving endurance.
  3. Enhanced Metabolite Clearance
    By training at the right intensities and rest intervals, you improve your body’s ability to remove or buffer the hydrogen ions that cause fatigue.

Want to Boost Explosive Power, Too?
Click Here to Enroll in The Science of Mixed Martial Arts


Additional Course Benefits: More Than Just Flexibility

Many fighters initially look for MMA flexibility techniques to reduce injury or expand their striking range. While that’s crucial, The Science of Mixed Martial Arts offers so much more:

  • Endurance & Overtraining Prevention: Learn how to pace your fight camps and avoid burnout.
  • Periodization: Break your training year into strategic phases—peaking at just the right time.
  • Performance Testing: Track your gains with real metrics, so you know you’re improving.
  • Dedicated Stretching Resources: Get a “book” of dynamic, static, and PNF stretches for maximum mobility.

By combining these elements, you’ll not only improve cardio and strength but also maintain peak health and fitness throughout fight camp.


Why Dr. Jason Gillis?

Authority matters in a world of conflicting MMA advice. Dr. Jason Gillis is an Exercise Scientist who has devoted years to researching MMA training methods. When you learn from him, you’re gaining insights grounded in scientific evidence, not just gym lore.

Join the Program Backed by Real Research
Click Here to Access The Science of Mixed Martial Arts


Stop Relying on Random Advice—Level Up Your MMA Training

If your strategy involves patching together workouts from YouTube or random blog posts, you risk stalling your growth or worse—sustaining preventable injuries. Why not rely on a course that offers proven, up-to-date methods tailored specifically for MMA?

  • Optimize Your Work-to-Rest Ratios
  • Enhance Both Aerobic & Anaerobic Capabilities
  • Ensure Faster Recovery & Sustained Power Output

Enroll & Transform Your Fight Performance

Mastering the aerobic glycolysis system is a major key to thriving in Mixed Martial Arts—it allows you to keep pushing when others are fading. But there’s so much more to crafting a winning MMA training plan: you also need to balance high-intensity power drills, effective recovery, and strategic periodization.

That’s exactly what you’ll get from The Science of Mixed Martial Arts. No more guesswork, no more generic routines—just a step-by-step, science-based system that leads to fewer injuries, faster recovery, and better fight performance.

Enroll Now to Unlock Your Full MMA Potential
Click Here to Join The Science of Mixed Martial Arts

Don’t let another fight camp pass by without putting research-based methods into practice. Equip yourself with the knowledge you need to dominate every round—whether it’s the first, the last, or anything in between.


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