Ultimate MMA Strength and Conditioning

Ultimate MMA Strength and ConditioningPDF EXERCISE LIBRARY

I received a few requests from customers for a PDF version of the exercises, so I obliged and put it together. While the videos give much more detail and you can see the exercise being performed properly, the PDF manual is handy as a quick reference guide.

Inside this guide you’ll get detailed instructions for the over 75 exercises included in the warmup and the 5 distinct phases of training that make up the Ultimate MMA Strength and Conditioning Program.
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The Solution to Getting Into Top Fight Shape:

MMA Specific Programmed Periodization

Here’s an example of a popular myth that’s keeping you from achieving an elite level of fitness…

You’ve probably heard of Tabata intervals before, right?

You’ve also probably heard that they’re the best way to improve your cardio.

Now let me ask you this…

How can Tabata’s be the ‘best’ method for fat loss, general fitness and MMA conditioning – 3 completely different goals?

That’s right, they can’t… and aren’t!

What these same coaches won’t tell you (or might not even know) is that every method can be useful, but it depends on the time and place the method is used that determines its effectiveness.

Here are 3 areas where many guys screw-up in their training:

Major MMA Training Screw-up #1: Strength

Weight training is crucial in developing your strength and power.

But if you’re like most fighters and you don’t perform the right reps, sets and exercises at the right time, and change them every 4 weeks, you’ll stop making gains and plateau and you’ll never get the best results from your efforts.

Periodization takes care of this and shows you what to do, when to do it, so each phase of training builds on the previous one and you never get stuck on a plateau and get stronger, faster and more powerful each and every phase.

Major MMA Training Screw-up #2: Cardio

There are 3 systems in your body that give you the cardio you need to punch, kick, choke and wrestle your way to victory from the first to the last round: the aerobic, anaerobic lactic (An-L) and anaerobic alactic (An-A) energy systems.

Specific workouts develop each energy system.

It’s way too complicated to go in to depth here, but you must understand that just like how your strength training must be periodized, the same goes for your cardio.

If you’re just doing the same old intervals or circuits all the time, your body will hit a plateau and you’ll stop making gains and leave one of the other components under developed.

Even if the workouts are hard.

Remember – it’s not just about training hard, but training smart. 

The ideal is to train hard AND smart. If you’re ready to do this, you’re ready for explosive gains in your fitness.

Major MMA Training Screw-up #3: Power

Medicine ball exercises are the best way to develop knockout power because they allow you to train your core in rotation where power comes from.

But most guys totally blow it by doing way too many reps and not resting enough so that the exercises are a quarter as effective as they could be if done right, which you’ll learn about soon.

Here’s the golden rule of power development:

Keep sets short, 15 seconds or less, and rest fully between sets, at least 8 times the length of your set, sometimes more, depending on the exercise.

And that’s why MMA Specific Programming and Periodization is so important – because it allows you to train strategically AND synergistically, working the right attributes at the right time, avoiding these major MMA training screw-ups and resulting in consistent gains while completely eliminating excessive soreness, fatigue, overtraining and injury.

The program I’m about to share with you has been tested, tweaked and proven in the UFC, in championship fights and in local shows by over 

523

 1,342 fighters (and counting) from over 28 countries around the world.

So what kind of results did they get?

Take a look for yourself: here

too fast and dangerous

training and competition experience in mmahere

And a BONUS For Following This Method:

Your MMA Skill Set Will Skyrocket

The honest truth is that there are only a few athletes in every club who will get the true attention of their coaches, since it’s impossible to help everybody equally.

And a BONUS For Following This Method:

Being in top shape will get the respect of your coaches, guaranteed.

If you’re one of these lucky few, you’ll get more detailed instructions, you’ll get more tips when you’re sparring and rolling and your development will skyrocket.

Whether you’re currently a star pupil or not, the best way to get and keep this elevated status is to be in peak shape.

Just look at it from your coach’s perspective – would you rather spend more time and effort with the guy who gets sloppy and forgets technical details because they’re winded, or the athlete who can soak up everything you throw at them, has endless energy and is always ready for more?

So instead of spending time trying to catch your breath or recovering from a tough sparring session, you’ll be right back on the mats improving your game, asking questions and honing your MMA skill set, rapidly accelerating your development as a fighter.

The Ultimate MMA Strength and Conditioning Program outlines in an easy-to-follow format everything you need to never have to worry about your conditioning again, including:

• How to develop explosive one punch knockout power with a simple tool and the exact exercises, reps, sets and rest times to follow
• A simple and powerful method of tracking your workouts – use this method and you’re guaranteed to consistently get stronger, more fit, and more feared by your opponents and training partners.
• All the background science and theory behind the development of the program for those of you who think it’s important to understand WHY you’re doing what you’re doing
• And most importantly, exactly what to do, how to do it, and when – choose between an 8, 12 and 16 week training template to follow that outlines everything including: intervals, cardio, bodyweight circuits, medicine ball training, weight training, core, NRG System Complexes and more, with exact reps, sets, rest periods and every detail you need to reach your physical potential
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The Truth About S&C for MMA

• Most Workouts DON’T Work For MMA
• The fact is that most of the workouts you find online and see UFC fighters doing on TV won’t work for you, especially if you’ve got a job, school or family to manage too. They’re designed for guys who fight full time. Guys whose lives revolve around fighting.

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• But the absolute worst plans are based around old school body-part splits – if you’re following a body-part split routine, you’re KILLING your chances at achieving an elite level of fitness.
• These routines aren’t designed for MMA. They’re designed to build muscles for guys who like fake tans and wearing neon thong bikinis.
• Not what you or I are after.
• They won’t give you the functional strength and power you need and they require at least 4 days per week of training, further wasting your limited time and energy that you need to survive the grueling training sessions you do as a mixed martial artist.
• Finally, they’ll make you bulkier, slower and more susceptible to gassing out – exactly the OPPOSITE of what you want.here