A complete evidence-based guide to strength training for MMA. Covers exercise selection, programming variables, workout templates, and how to integrate resistance training into your fight camp.
Why Periodization Is the Most Important Thing You’re Not Doing Here’s a pattern I’ve seen over and over in MMA gyms: a fighter trains hard, trains consistently, and then either burns out three weeks before the fight, gets injured in camp, or walks into the cage feeling flat. The common thread is almost never a…
A PhD exercise physiologist explains the real reasons fighters gas out — and the science-backed fixes that actually work.
Master the 4 energy systems in MMA and learn how each one fuels your performance in the cage. A PhD exercise physiologist breaks down ATP-PCr, glycolysis, and oxidative pathways with practical training methods for fighters.
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.
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.
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 flexibility is a real competitive advantage. A fighter who can throw high kicks, retain guard from awkward angles, and slip out of tight submissions has options that a stiff fighter simply doesn’t. Flexibility won’t replace skill, but it does expand what your skills can reach. The problem is time. Between sparring, drilling, strength work,…
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.
A complete 90-day fight camp blueprint covering 4 phases: fight-specific prep, shock block, developmental block, and taper. Includes endurance, resistance, and simulation protocols.
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.
Sick of random training advice that leaves you guessing how long to rest between sets? Or maybe you’ve tried popular methods, only to find they don’t align with MMA demands. Let’s clear up the confusion. In this article, we’ll show how rest intervals can make or break your strength, power, or endurance gains—especially in a…
You’ve probably heard a dozen different answers to the question “how many sets should I do?” One coach says three. Another says five. Your training partner swears by one hard set to failure and nothing more. The confusion is real, and for fighters it matters more than most people realize—because you’re not just trying to…
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.
If you’ve ever watched a fighter come out blazing in round one and then completely fall apart by round two, you already know the most important truth in MMA: skill means nothing if you can’t sustain it. A rear-naked choke in the third round requires the same technique as one in the first. The difference…
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.