High-intensity work lasting 20–40 seconds, followed by complete recovery. This trains the body to produce maximum energy through the lactic pathway. 3. Alactic Explosiveness

Moderate-intensity intervals designed to build aerobic capacity within specific movement patterns without overloading the central nervous system.

Historically, MMA conditioning relied on "roadwork" and high-intensity circuits designed to push fighters to failure. Jamieson, a sports performance coach who has trained numerous UFC champions, revolutionized this space by introducing a scientific, data-driven framework.

The foundation of long-term endurance and recovery.