Choosing the right training load and repetitions
Choose the right MMA training load and reps for strength, power, hypertrophy, and endurance. A science-based guide to rep ranges, sets, rest periods, and weekly programming for fighters.
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How Often Should MMA Fighters Lift? The Right Load & Reps for Fight Performance
How often should MMA fighters lift weights? Learn the evidence-based guidelines for resistance training frequency (2-3 sessions per week), optimal load selection, and rep ranges for strength, power, and hypertrophy. Includes a practical weekly schedule for fight camp.
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How to Order Resistance Exercises (and Choose the Right Load & Reps) for MMA
Master the correct MMA exercise order with this evidence-based 3-tier system. Learn how to sequence resistance exercises and choose the right load and reps for power, strength, and hypertrophy.
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Measuring Muscular Power for MMA
Learn how to measure muscular power MMA fighters need with vertical jump and medicine ball toss tests. These practical protocols help you track explosive strength and improve fight performance.
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How to Train Each Energy System for MMA
Learn how to train all three energy systems for MMA with specific protocols, work-to-rest ratios, and sample workouts for the ATP-PCr, glycolytic, and aerobic systems.
