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Fast Workout for KO Power

Fast Workout for KO Power

It’s hitting 100 degrees here in the valley, so it’s time to break a sweat. It’s been a hectic week, so it’s been hard for me to get into the gym to do my normal conditioning workout. But I’m not gonna let that stop me from hitting my goals. Recently I picked up a shiny new Perfect Multi-gym, so I’ve been able to get my workout in from home, and I’ve been working on more pull than push to try and balance things out in my build. Pull-ups have always been my weak point. In fact just a few months ago, I could do 1. That’s it. Not a few sets of 1. Just 1. I’ve built up from there, and here’s my workout from last night.

  • 3 pull-ups
  • 10 push-ups
  • 10 squat jumps
  • Rest 1 minute and Repeat for 5 sets
  • Drink my post-workout shake
  • (Don’t forget the post workout meal, unless you enjoy wasting your time and stressing your body)

That’s a total of 15 pull-ups, 50 push-ups and 50 squat jumps. I know it’s not the most intense workout in the world, but as a circuit, it got my blood flowing, got me sweating, and got my heart rate up. I probably could have done more, but I did this just before bed and I didn’t want to spike my metabolism and stay up all night.

Also, the low reps are excellent for developing KO power if you do it explosively. When you get into longer workout sets with higher reps, you get into the hypertrophy range, which causes slow, sore muscles. 

Most importantly, it only took me about 6-7 minutes. There is NO EXCUSE that you don’t have time to work out. Each of those circuits took about 30-40 seconds to complete. You can do at least 2 sets of this during a commercial break from your favorite TV show. Who wants to sit through and watch commercials anyway? Keep yourself busy and your show will be back on by the time you’re done. 

Don’t have a pull-up bar? Get one here. It’s only $30, and it’s one of the best investments I’ve made in a long time. Can’t do pull-ups? You can do any variation of assisted pull-ups, negatives, or inverted rows on a sturdy table. The same with push-ups. You can alter them to your ability level by changing angles, dropping to the knees, or doing partial range of motion. Basically, you have no excuse not to work out. It all comes down to how you prioritize your health.

Of course, if you have more time, you can try the Crazy 8′s workout courtesy of my man Eric Wong. Just sign up here to get it delivered to you:

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My Story

My Story

Ok, so it’s been a while since I’ve posted anything here. I’ve had a hell of a ride these past few months. With the wife being in and out of the hospital since Christmas, with no explanation of her symptoms, I’ve been spending a lot of time offline. It’s been difficult enough just to stay consistent with my own workouts when I’m spending the night in the ER, let alone get online. So why am I sharing all of this? I want you all to know that I haven’t forgotten about any of my readers, and even though I haven’t posted anything here on my blog, I’ve been busy on the back end. In fact, I’m working on a project that I’m very confident will blow away a lot of the martial arts market. But before I get into too much detail, I want to recap a little bit of what’s been happening the last few months…

 So over the last year or two, I have not been actively instructing martial arts. I assist at the gym that I work out at, and do some coaching, and occasionally I hit the weights. Aside from that, from August 2011 to December 2012, I’ve been pretty sedentary, and I put on about 40 pounds going from 180 up to 220, hitting my peak around Christmas (of course). I hadn’t worn jeans in over a year because I refused to buy a larger waistline. So decided that I need a change of pace, and as such, I started getting more consistent with my workouts, and I restructured my diet to an intermittent fasting schedule. I’ll get into more detail on that in another post.

Well in the first 4 weeks, I burned off about 12 pounds, going down to 208. So the IF diet definitely made a huge difference. At this point, however my wife started going in and out of the hospital, and she needed more care at home so my workouts at the gym became sporadic, and my weight loss and strength gains slowed down a bit. As my workouts became more infrequent, I started to slip with my diet as well (I’m getting to the point, I swear.)

So I’ve been working to be more consistent with both diet and exercise. A few weeks back, I did a 3-day detox to reboot my system, and I burned 8 pounds during that time, and the weight actually stayed off! Just for the hell of it, I tried on my size 34’s and they actually fit. A little tight at first, but I could still wear them comfortably. Damn, did it feel good to get back in those jeans. In addition to just wearing jeans, my energy level jumped back up, and I’ve been feeling great. Now I’ve still got work to do but I’ve made a good start, and I’ll be revamping my diet similar to the One-Day Diet to really burn off the other 20 pounds I gained, but I’ll be trying it in a side-by-side comparison with Prograde Protein. I just ordered a couple of their combo packs, and I’m expecting delivery sometime today. I’m excited to try out all my new stuff, but that still doesn’t fix my consistency issues. Then I heard from one of my old students…

Tangent: A few weeks ago, I get a text from one of my old students. It was a plea for help. I had helped Tony develop into a powerful fighter, developing a foundation in his striking skills and his conditioning through our TKD and kickboxing classes. Well since I moved to Mesa, he’s been training with a MMA team, and doing pretty well. He’s had a few fights, and a few KO’s. When he texted me though, he mentioned how he’s losing his focus and his foundation. At first, my response was that it would be difficult with him in Illinois and me out here in Mesa, AZ.

So I said “What the hell? My student is asking for my help and I’m making an excuse about distance?” This is my kick in the ass to get myself back in shape, and to help my students in need. Even if I can’t get away to go to the gym, martial arts workouts don’t need equipment, don’t need a gym, and don’t need weights. What excuse do I have for being out of shape? Why can’t he learn from me? I’ve already uploaded several instructional videos on Youtube. I can take it a step farther. So over the past few weeks, I’ve been developing a project just for you, to give you that flexible instruction right in your own home. Stay tuned for my progress. I’ll be posting more frequently.

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MMA Training Top Tip #4 – Setting Goals

MMA Training Top Tip #4 – Setting Goals

MMA Training Tip #4 – Why failing to set goals is setting yourself up for failure


So over the past few days, we’ve been talking about technique, self-assessments, and goal setting in MMA. Today we’re going to build on that, bridge the gap, and draw up a more specific map to connect point A (your current state) to point B (your goals). Now this is a concept that I use in a number of different settings and not just in training. Today we’re going to talk about setting deadlines and benchmarks. Again, this seems like a simple concept, but any project manager will tell you that these are vital for any project’s success. You are a project. You have a starting point, a team, a need, and a goal. If your goal is to be ready for a fight in 6 months, you need to make sure you are in prime condition, your technique is crisp, and your strategy is perfect. You have a deadline now. With any deadline, you need a schedule to meet it.

What happens if you miss a deadline in MMA? Bad things. You don’t make weight, don’t get to fight, and embarrass yourself publicly at weigh-in; you need to withdraw from the fight because you’re not ready physically; or even worse, you get knocked the f*** out because your technique isn’t where it should be.

Either way, if you miss your deadline, your team suffers, your coach gets pissed, and your promoter might not take you seriously in the future. In the UFC, if a fighter doesn’t make weight, they’re fired. If a fighter slacks on their conditioning and doesn’t perform well, they’re fired. If you get injured, you’ve just fired yourself… and injuries just hurt like hell.

The bottom line is the best fighters get the best results because they stay on schedule, and go into their fights 100% ready to win. So how do you set a schedule to progress in MMA training? The key is periodized workouts. This means that you set a specific timeframe where you develop a particular skillset. For the MMA Conditioning program I follow, the stages are corrective and stability, base strength, endurance, and explosive power. Each stage builds on the previous one to set you up for success, and get your strength and cardio to a fight-ready state in 16 weeks.

If you’re going for your black belt in BJJ, as I mentioned in the last post on goal setting, you have bench marks along the way. Each belt is a benchmark. You don’t just GET a black belt. It’s something that you build into. You have steps along the way, and periodic progress checks. You have a specific set of criteria that you need to master before progressing on to the next level. Now let me ask you, who is more likely to succeed between fighter A and figher B?

Fighter A: “I want to get my blue belt in BJJ in the next 6 months.”

Fighter B: “I want to get my blue belt in BJJ someday.”

This is an example of a benchmark. Fighter A is much more likely to achieve his blue belt in less time than fighter B because he set a challenging benchmark, which feeds into his larger goal of attaining his black belt. Those who set deadlines are more likely to achieve their goals. Deadlines keep you focused on your goals. It’s a huge motivating factor that shows that you are making progress on that ultimate goal. Black Belt is daunting and intimidating, but Blue Belt is relatively easy. It gives you something to strive for, while knowing that each step you take forward brings you closer to that objective (Blue Belt), and each objective brings you closer to the end goal (Black Belt).

So in short, take a look at the goal you set yesterday, and try to break it up into smaller, more manageable, measurable goals, and put yourself on a deadline to reach those goals. You’ll be glad you did when you reach the first one. When you have these pieces in place, it’s time to get on a specific periodized program with set criteria to meet those goals.

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Top Tips #3: Setting Challenging, but Realistic Goals

Top Tips #3: Setting Challenging, but Realistic Goals

Hey guys, today we’re continuing our Top 5 tips for beginner MMA training. If you haven’t already, read back on tip 2 with self-assessment in MMA. However, we’re going to keep it simple with tip #3.

MMA Training Tip #3: Setting realistic, but challenging goals

This sounds simple but it is a big one. If you don’t have a goal, then you’re only working at a fraction of your potential. Why is that? Because it’s kind of like just getting in your car and driving. You know you want to drive, but if you don’t have a destination, you’re just burning gas, wasting time, and wasting money. This is kind of like going to the gym. Don’t get me wrong, hitting the gym is great, no matter what your intention. However, if you don’t know exactly what you want to get out of going to the gym, it’s very likely you’re going to get there.

Let’s start with something basic. What are your goals for starting martial arts? You want to get in the cage? Learn to protect yourself? Or maybe just get ripped with MMA training in your exercise routine? When you know what you want to do with mixed martial arts training, then you have an idea of how to start working toward that specific goal. It’s very important to tell your coach, instructor, or trainer where you would like to be so they can get you on a path toward that goal.

There are a couple other parts to the formula, however. The first is making sure the goals are realistic. If you’ve never trained before, and you want to get in the cage in 90 days, that’s probably going to turn out badly. Once you have a goal, you want to get a good grasp of what you need to do to get there. What techniques do you need to learn? How often do you need to train? What does your strength and conditioning level need to be at? Your coach can definitely help you with, but if you are training solo, there are some great resources for MMA technique and conditioning.

The next part of a goal is that it needs to be challenging. You need to push your body to grow, and give yourself a reason to get better. Let’s look back at the self-assessment. Say you tested that you were able to do 50 pushups in a set, but you want to get to 100. That’s going to take a regular schedule of continuous improvement. Now, you can definitely do this. The question is when? Next year? That’s a realistic goal, but does that challenge you? Does it push you to get to the next level? What about in the next 90 days? The next 60?

Let’s take another example. Say you want to get your black belt in Brazilian Jujitsu. This is an excellent goal to have, and it takes the average Black Belt 5 years to attain it. Some take up to 10 years. Most people never get their black belt. BJ Penn got his in 3 years. It’s definitely possible. It’s one hell of a challenge, and takes some serious dedication. It’s up to you to decide if this route is right for you, and if you want your black belt in BJJ, then you can talk to your coach about how to get there, and how you can go the extra distance. Do you want to be average, or do you want to go beyond?

The challenge part of the discussion brings me to my next tip that you’ll get tomorrow: Setting deadlines and benchmarks. I touched on it briefly with challenging goals, and meeting them in a timeframe that pushes you. Tomorrow we’ll talk about this in more detail, and how it will help you get where you want to be.

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Back in Training – Ultimate MMA Strength and Conditioning Program

Back in Training – Ultimate MMA Strength and Conditioning Program

Getting back in the gym with the Ultimate MMA Strength and Conditioning Program

Hey guys, I know it’s been a long time since I’ve posted anything, and honestly, it’s been a long time since I’ve really been hitting the gym like I should be. I would work out here and there, but nothing consistent, and I wasn’t really following a specific plan. Well, after a long hiatus of being out of action, I knew I needed to make a change. So I started hitting the gym again using Eric Wong’s Ultimate MMA Strength and Conditioningprogram. Now seeing as I hope to get back into kickboxing competition by next summer, there were a few goals I had in mind:

  • Increase my power per pound of bodyweight
  • Keep muscle soreness to a minimum
  • Extend my muscular and cardio endurance
  • Not gas out in my next sparring session
  • Reduce my risk of training injuries

Ultimate MMA Strength and Conditioning

Now, I know that I’m a bit out of shape, so I had to take it a little slower. So I opted for the 16 week plan to spend more time on the correctional phase to rebalance my body and reinforce my stabilizers to strengthen the complex motions of MMA and reduce risk of injury. Well, I just finished my first phase, and I have to say, that first few weeks kicked my ass. And it is not just because I haven’t lifted in a while. The correctional phase had me working on balance, core strength, and stabilizer muscles that don’t normally get worked in your average lifting session. At the end of the first workout, you may be sore in places you never felt before. That’s how you know the program is working.

So after working this program for a few weeks, I haven’t noticed any change in my body weight. I’m still sitting around 210. However, I’m noticing my performance increasing significantly, and my body FAT has been decreasing. So what does this mean? It means I’m gaining strength and lean muscle, while losing fat at the same time! Most body builders and trainers will tell you this is not a realistic goal, but it was definitely an unintentional bonus. But I did using this program.

So how did I burn fat and build muscle while using the Ultimate MMA Strength and Conditioning program?

I’ve also spent the past few weeks clearing out my cupboards from all the quick meals I’ve been eating. Following Eric’s Nutrition-itsu nutrition guide, I’ve cleaned up my diet to increase my energy levels and get the most out of my workouts. Personally, I think that by clearing out the garbage in my kitchen (and therefore my body) I’ve jump started my metabolism again. Again, this is an unintended effect, but it’s part of living a healthy, disciplined lifestyle, which the core of a successful fighter’s mindset. I’ve taken some “Before” pictures, but I’ll post them when I’ve completed the program.

So what is next on my list in the Ultimate MMA Strength and Conditioning Program?

Now I’ll be moving on to the base conditioning phase to build up my foundation for muscular, tendon, and ligament strength. Now I’ll be really be hitting up the muscular endurance phase of the workout. I’ll post my results from this phase soon.

Be Well,

Tim Parisi

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MMA Workouts

MMA Workouts

How you can look like your favorite fighter with MMA Workouts


MMA workouts are specifically designed to take fighters to the top of their game in the octagon. However MMA has become so popular that MMA workouts are also becoming a viable way to lose weight and get in shape, while following in the footsteps of your favorite fighters. However, before jumping into any workout or joining the first gym you see, there are some things you need to look into before getting into the best shape of your life.

For a program that will get ripped, designed by a certified trainer and tried and tested for UFC fighters, but made for average Joe, click here now.

  1. Flexibility – Many people underestimate stretching as part of their daily MMA workout routine. They feel that just “loosening up” is good enough to get going. Well, stretching is very important in your MMA workouts for a number of reasons. Flexibility helps you avoid injury. Even if you’re training recreationally, and don’t ever plan to enter a cage, you can still get hurt in your MMA workouts. Twisting the wrong way or overextending yourself can all be mitigated by stretching appropriately during and after your workouts. Stretching also allows faster recovery time by increasing blood flow to your muscles and increasing the room that they have to grow.
  2. Speed – speed training in your MMA workouts is important for fighters. Of course, they need speed to land their strikes and takedowns. However, even if you just want to get in shape, you should develop speed as well in order to boost the intensity of the workout and amp up the calorie burn around the clock. Speed training in your MMA workouts includes staying light by jumping rope or explosive power with resistance training.
  3. Cardio – This is a very general term that refers to your different energy systems and your endurance throughout your MMA workouts. Obviously fighters need this to last through a 15-25 minute all out battle, but you will want to develop this skill so that you can last longer and get more out of your workouts.
  4. Strength – Fighters need strength training in their MMA workouts to develop that Knockout power in their punches and so their muscles can last throughout the entire match. Hard to hold an arm bar when your muscles feel like rubber bands. Strength is also important for getting in shape as well because muscle is the furnace that burns your fat around the clock. You will want to spend some time on strength training in your MMA workouts to really develop that chiseled look on your body.
  5. MMA Technique – MMA workouts have a number of different techniques, but these should be practiced in sessions that are separate from your regular strength and conditioning days. If you work out technique when you’re sore and your muscles are drained, you will not be able to develop techniques properly, and you can develop poor muscle memory. Even if you won’t be entering a cage, mixed martial arts technique workouts are still very effective for burning fat because you will be applying your muscles in a way you never have before. Your MMA technique workouts will be waking up new muscle and new neural pathways to develop your fat burning muscles even more.

mma ripped small

Whether you want to be a pro fighter, or just want to get in shape like one, MMA workouts are the way to go. Just make sure you’re training at the right gym. For a program that will get ripped, designed by a certified trainer and tried and tested for UFC fighters, but made for average Joe, click here now.


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Learning MMA Online

Learning MMA Online

Learning MMA Online – Why Online MMA Training is Important for ANY Mixed Martial Artist

If you are looking to learn MMA, but don’t really know where to start, there really is no place better than your own home by learning MMA online. In-home martial arts instruction has been very popular since the 1980’s with VHS and DVD instructional videos. But now with the growth of the internet, training has taken another step to an all new level – Online MMA training. Maybe you don’t know any good gyms in the area. Maybe you already train MMA at a gym or gym but want to branch out and learn new styles. There are a number of different reasons that you would want to train MMA online.

  1. Cost – MMA gyms are skyrocketing into the $150 a month range for EACH member. MMA gyms are charging a pretty high price their craft and for good reason. The costs to run a business are very high. Also, you have an experienced MMA coach working with you to help you hone your skills (Or at least you should for that price). MMA Training online helps take away a lot of the costs, and leave you more independent of the gym. They don’t need a training facility to connect to you. Their costs are minimized, and therefore so is the cost of your training.
  2. Comfort – Training MMA online is a great way to learn and get in shape in the comfort of your own home. Maybe you just don’t have any good gyms in your area. Maybe you are self conscious about being out of shape or inexperienced. In any of these cases, it can be a good idea to do some MMA online before you ever step foot into a gym so you enter with confidence.
  3. Frequency – Often times with a MMA membership you are restricted to a certain number of days when you can train. Some gyms or gyms only allow 2-3 days a week. Others simply don’t have the schedule to accommodate you at all times. When training MMA online, you can train at any time of day or night and as much as you want. Though the online MMA program you use should provide a plan or training calendar for you.
  4. Supplemental Training – Ok, so maybe you are currently training at a gym. You have made a great investment already. Nothing beats training with an experienced caring coach who can give feedback. MMA online Training gives you a great way to keep up on your training when you are outside of the gym, as well as learning new methods that your gym doesn’t teach. If this is the case, then you can take what you learn from the online MMA program to your instructor and ask for advice on techniques; whether you’re doing them right, how you can improve upon them, what’s a good alternative etc.

mma online

MMA online is a great way to start training in a new and exciting experience. Training in a gym is great, but for an intensive program that is streamlined, and direct in achieving your goals, then you will want to find a specialized program online. I have evaluated a few different programs that you should definitely take a look at if you are interested in learning MMA online:

  1. An Online MMA Program taught by a UFC fighter and Coach
  2. An Online Fitness and Weight Loss program designed by fighters and UFC Strength and Conditioning Coach
  3. An Online MMA Strength and Conditioning program designed by a UFC personal Trainer


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Martial Arts Technique

Martial Arts Technique

Why Your Martial Arts Technique Will Always Beat Out His Size and Strength

No matter what reason you have for taking martial arts, technique is number 1 the most important, always. Speed and power will come later in your training, but committing your proper form and technique to mental and muscle memory is the absolute most important part of your training. No matter if your training goal is self defense, competitive sport, or fitness, proper martial arts technique and form should always take precedence over speed or power. Without a proper foundation in your technique, training speed and power will actually set you back in your training efforts.

  • In martial arts for self defense, training your moves with proper technique will make them 10 times more effective, and ultimately can mean the difference between life and death. If you don’t truly understand how a martial arts technique works, and you execute it improperly, you can put yourself in a very compromising situation that will scar you for life, if your life hasn’t ended already, that is. I’m not trying to scare you. I’m trying to warn you. When executing a joint lock or throw, having your finger in the wrong place can get it broken. This can disable you with pain, and the failed attempt at a martial arts self defense technique can anger your attacker even further.
  • In competitive sport martial arts, you have a number of different skill sets that you must cover; timing, conditioning, speed, agility, power are all built on proper technique. If you teach your muscles improperly and then do your strength and conditioning training on top of those poorly educated muscles, you can end up in a submission hold, or find your face getting in the way of your opponents foot or fist. In addition, martial arts techniques performed properly are much more efficient and require much less energy to execute. Thus, having proper martial arts technique contributes DIRECTLY to your overall cardio, endurance, strength, and conditioning. Whether you are practicing traditional martial arts, kickboxing, or mixed martial arts, technique will make the difference between the world champion, and the choked out victim.
  • In any fitness center, whether your average gym, or in martial arts, technique should come first in order to get 100% of the results from your workouts. In fact, any fitness professional or martial arts instructor who says it’s ok to let technique slide and just go through the motions should be FIRED. I’m dead serious. He’s ripping you off, and you’re not getting your money’s worth out of your workout. 1 or 2 reps you can get away with, but if you can’t continue in perfect form, you are done with that exercise. Continuing past that point can sabotage your efforts. When using proper martial arts technique in order to lose weight, burn fat, build muscle, whatever your goal, when you practice with proper technique, you engage and develop more muscles. Here’s a tip, more muscle = more calories burned, ROUND THE CLOCK, not just in your workout.

So no matter what, whenever you practice martial arts, you want to make sure that 100% you are striving for perfect technique. When it comes to martial arts technique, or any other craft, strive for perfection, and settle for nothing less than excellence. If you are serious about your martial arts training and can appreciate solid technique, then Click here for our number 1 recommended Mixed Martial Arts training Course.

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Breezy’s first Strength and Conditioning Session

Breezy’s first Strength and Conditioning Session

Breezy’s first big day in Strength and Conditioning Therapy

So a few weeks ago, my wife had injured her back while working. After 3 weeks of light physical therapy and pain medication her doctor recommended some more aggressive Strength and Conditioning therapy to get her back to 100%. Well she went in today for what may have been one of the hardest workouts of her life. However, she made a few mistakes today before she ever even stepped into the clinic to start her Strength and Conditioning today.

For one, she skipped breakfast… Her strength and conditioning session started pretty early this morning, so she was up before I was out of bed today. We had purchased some “meal replacement” drinks, and last night I advised her to drink half before her workout, and half after… Well this morning, she brought the drink with her, she didn’t drink it. She went into her strength and conditioning session with only some vitamins and a (name deleted) Energy Drink.

By the way, are energy drinks good for you, or do they actually make you fat? Click Here.

I love my wife, and I feel terrible for what happened next. Now she recommended that I share this information on my blog so we can document her progress publicly. But today’s happenings were definitely a learning experience that she will not repeat…

For one, you always need to eat something before an intense workout. Food is your body’s fuel, just like gas fuels a car. Except when cars run out of gas, the car doesn’t eat itself to keep running. Your body does. Having nothing in her stomach except vitamins and an energy shot, Breezy soon found her workout ending early. I’ll spare the details, but I’ll just add that she had to discontinue her strength and conditioning session immediately.

Well, like I said, it was a learning experience that she had to discontinue immediately. Well, she took her meal in a bottle right after she finished her workout. I just hope that she didn’t overdo her system. Once she came home today, we discussed a little about how she should eat before and after her PT strength and conditioning. In the mean time, here’s my recommended pre and post workout drink.

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Ultimate MMA Strength and Conditioning

Ultimate MMA Strength and Conditioning

Eric Wong’s Ultimate MMA Strength and Conditioning Program.

I recently had a chance to thoroughly evaluate Eric Wong’s Ultimate MMA Strength and Conditioning program, and I have to say, I’m pretty impressed. Strength and Conditioning are a vital part of any athlete’s training regimen, and Eric has definitely taken it to a new level for Mixed Martial Arts. He takes a scientific approach to exercise and exactly how and why you need to eat and train a specific way for MMA, as opposed to other sports like football or even bodybuilding. This program is designed to help the mixed martial artist pack as much strength into their size as possible. And he does it over a schedule that will really optimize the fighter. His training plan is even used by several UFC fighters, including Jeff Joslin, who now coaches fellow UFC fighter Spencer Fisher.

I’m going to derail for a minute here and say that I’ve worked out in a lot of martial arts schools and MMA gyms before, and the mistake that a LOT of gyms make is that they try and throw out the hardest most intense workouts at everyone who walks in the door, regardless if they are not ready for it mentally or physically. Their premise is “a tough workout will make them mentally tougher and push their bodies to the limit.” Well this has some truth to it, but it’s skipping a major point. The average Joe, who hasn’t worked out in years, or has been working out but doing it without any professional guidance, is gonna be building a skyscraper on sand: destined to fall.

Click Here for the Ultimate MMA Strength and Conditioning Program.

The reason being is that people’s bodies are not quite ready for the type of “pro” training these guys are throwing at you. Flexibility is not all there, muscle groups are out of balance, they completely skip some muscle groups that “aren’t as important,” or maybe they’re not properly recovered from an injury. Anyone who wants to start a new training program needs to fix their posture, balance out muscles (Left should = Right, and front = Back). These are some things that you have to consider before going into power or endurance training. Most MMA fighters don’t know this important strength and conditioning concept going in, and this can result in a terrible injury, which can set them back months, or worse, end their career. Does he say to start slow? Definitely not. In fact the first 4 week corrective phase is designed to be challenging and can definitely make a huge difference in your game before you even get into the more advanced phases.

Eric also covers a subject in strength and conditioning that many mixed martial arts gyms and trainers don’t: Nutrition. With his “Nutrition-itsu” book, you will learn everything you need to about a proper balanced diet. Now a lot of fighters underestimate the importance of proper nutrition, but without it, you will not get anywhere near optimal results from your MMA strength and conditioning training. In fact, if your diet is garbage, you will lose most of the effects of your workouts, in addition to much longer recovery times. That means less workouts and less gains. See where I’m going here? He even gives you a sample 7-day meal plan to get started with his 7-day Quick Start Guide to Nutrition-itsu. Simply follow the template and you will be well on your way to optimal strength and conditioning for mixed martial arts.

Click Here for the Ultimate MMA Strength and Conditioning Program.

His 7-day quick start meal plan is a great way to get your head in the game, but he doesn’t leave a whole lot of detail left for the other 51 weeks of the year. That you will have to kind of take from his “Nutrition-Itsu” book and the quick start guide to create your own healthy meal plans. He doesn’t get into detail on portion size, calorie counting, or any other measurements. He leaves you those details because, in Mixed Martial Arts, everyone has different caloric and portion needs depending on their weight class, personal fitness level, and strength and conditioning goals. He does however leave in templates for individual days, depending on your training day. There is some work to do in putting together your own meal plan, but overall, it’s not that hard. Just use the information and guidelines he gives you, and get creative with it.

One other bonus is the 7 day weight cutting guide, designed to help you SAFELY cut 10-20 pounds over the course of a week before your fight. If done right, you can even do this without sweating in a sauna for hours, risking dehydration, or even changing your training plan like so many fighters dangerously do.

Now, because of the nature of mixed martial arts strength and conditioning, you will need access to a full gym. So if your MMA gym does not already have a weight room, then you will need to invest in an additional gym membership, or spend about $700 on all the individual pieces of equipment. Because of the dynamic nature of this program, I definitely do NOT recommend using an “all in one” machine with cables, or linear patterns of lifting. Free weights are the ONLY way to go. So if your mixed martial arts gym does not have a decent range of free weights, then you will need to do your strength and conditioning somewhere else.

Click Here for the Ultimate MMA Strength and Conditioning Program.

As for my personal experience with this program, I have had great results. After only working on the corrective phase of the program, I am already noticing a lower body fat percentage and improved power and speed in my techniques. This is probably a result of training up muscles I had been neglecting that I used to consider irrelevant to my training.

Overall this program is valuable to any mixed martial arts fighter whose gym that does not have a certified strength and conditioning specialist to lay out each and every detail for you. Even if you have a trainer at the gym, you still want a guide to follow when he/she is not available. Eric has each workout specifically planned for you, and can have you fight ready in anywhere from 8 to 16 weeks. This is definitely a must have for any mixed martial artist.  If you are serious about maximizing your strength and conditioning for your next Mixed Martial Arts fight, then click here for more information on Eric Wong’s Ultimate MMA Strength and Conditioning Program.

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