Welcome to The MMA Training Bible’s Guide to periodization. In this article you will learn about what is perhaps the most important aspect of your entire training plan: Periodization. You’ll learn how to structure (or periodize) your training plan over any length of time and get the most out of your effort. This will help…
In the final part of this article you’ll be given the framework for creating your very own, individualized training plan. To give you an idea of what it will look like, below is an example of a 6-month training plan. The MMA Training Bible uses a four-step process for designing any periodized training plan, including…
The real mechanism behind fading in round three — and what you can do about it
Periodization is perhaps the most important, yet most often neglected component of a fighters’ training plan. Periodization is the process of organizing your training plan over a period of time to help you manage your fatigue on a daily, weekly and monthly basis. It is hoped that this will reduce your potential for overtraining and…
Learn how goal setting MMA strategies can transform your fighting career. This evidence-based system helps fighters assess their current state, set meaningful targets, and build a clear path to reaching their full potential in combat sports.
Discover the only MMA fitness test designed to measure real fight readiness. The Fighter’s Drill uses 4 sport-specific drills across 3 rounds to test striking, grappling, and conditioning.
MMA is a sport that demands a high degree of flexibility. Flexible fighters can perform a wider range of techniques, both offensive and defensive, than less flexible fighters. These fighters will have a clear advantage on fight day. We all know this, but there is only so much training time available during the week, and…
Learn to recognize overtraining in MMA before it wrecks your fight camp. This guide covers the warning signs, recovery strategies, and smarter approaches to training volume for combat athletes.
A PhD exercise physiologist explains why the aerobic system is the most important energy system in MMA, backed by research on metabolic demands, recovery, and fight performance.
Bioenergetics in MMA explained: how the three energy systems (ATP-PCr, glycolysis, aerobic) power your fight performance, the VO₂max threshold for sparring, and evidence-based conditioning strategies.
When you’re lifting weights, the amount of time you take between sets can influence how your muscles will adapt. And there are lots of considerations for choosing how much rest you take, including the phase of the fight plan you’re in, your training status (beginners generally require more rest than intermediate and advanced fighters), the…
When someone talks about resistance training volume, they might be talking about the number of sets they perform for each exercise in a workout, or they may be referring to the total number of sets performed across all exercises in the entire workout. Here we’ll be using the term ‘volume’ to refer to the number…
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.
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.
An evidence-based framework for choosing the best resistance training exercises for MMA fighters. Covers power movements, core multi-joint lifts, and accessory work—with peer-reviewed research to back it up.
Learn how muscles work and why it matters for MMA fighters. This guide covers muscle fiber types, contraction mechanics, and the science behind building strength and power for combat sports.
Learn how aerobic performance testing helps MMA fighters measure and improve conditioning. This guide covers the Balke treadmill test and other key assessments to track your cardio fitness for combat sports.
Learn how testing muscular endurance helps MMA fighters identify weaknesses and track progress. This guide covers the partial curl-up and push-up field tests with step-by-step protocols for combat athletes.
The purpose of this article is to provide you with a blueprint for creating a periodized training plan that will help you develop a level of endurance that will run your opponent into the ground. You’ll be introduced to concepts that if implemented, will allow you to design an evidence-based training program to improve MMA-specific…
Learn how MMA strength testing with bench press and squat protocols helps fighters measure real-world strength. Track your progress and build a foundation for explosive power in the cage.
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.
A complete guide to body composition MMA testing. Learn how to measure body fat, muscle mass, and size using skinfolds, DEXA, BIA, and BMI — with a free tracking sheet for your fight camp.
The aerobic energy system powers most of your time in the cage. Learn how the oxidative system fuels MMA performance, why it matters for recovery between bursts, and how to train it with science-based interval workouts.
Most fighters approach flexibility testing in MMA the wrong way. They either ignore it completely, assuming their kicking range “feels fine,” or they chase extreme flexibility—thinking that more range of motion always equals better performance. Neither is true. Flexibility is measurable. It affects your kicking range, submission escapes, ground scrambles, and injury resilience. Without testing…
The Common Pitfall: Generic, Overzealous Training Most fighters fall into a trap: trying to cram too many high-intensity workouts, skill drills, and strength sessions back-to-back. They neglect proper rest, leading to: Chronic Fatigue Injuries Plateaued Cardio & Performance Ultimately, this hampers your ability to sustain the intense demands of Mixed Martial Arts, whether you’re grappling,…