The short version. Most fighters treat cardio as a round-three problem: the thing that saves you late. The research says it shows up much earlier. In an all-out effort lasting about 79 seconds, the aerobic system supplies half the energy. Over two minutes, more than 60%. That figure is an average, pooled from lab studies…
The short version. Cardio does not kill your power. But it can cost you some, and the cost lands in one specific place: how fast you can produce force, not how much. Your maximal strength is up for debate, and the amount in question is probably small. Muscle size is fine. The two rules you’ve…
The short version. Gassing out is not your muscles giving out. It is a throttle, a decision your body makes to protect itself, and it comes on as two brakes. The first is in the muscle: four things break down inside the fibre during hard, repeated work, and every one of them traces back to your…
The short version. There is no lactic acid in your muscles. The molecule that is actually there is lactate, and lactate is a fuel: your heart prefers it to glucose, and other muscle fibres pull it out of the blood and burn it. Professional MMA fighters have been measured with blood lactate around 17 mmol/L straight…
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.
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.
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.
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.
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…
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 real mechanism behind fading in round three — and what you can do about it
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,…
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.
Your explosive power — takedowns, combinations, scrambles — runs on the ATP-PCr system. This article breaks down how it works, why your aerobic base determines how fast it recharges, and what the creatine research actually says for fighters who need to make weight.