5 Keys to Uncaging the Fight s n ters Physiqu www.MMARIPPED.

com ue M

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5 Keys to Uncaging the Fighters Physiquewww.MMARIPPED.com

Disclaimer, Un-Copyright, etc

Heresthedeal. Ifyoudothisworkout,thepossibilityexiststhatyoucouldhurtyourself,orworseyet, die. Eitherareunlikely,butthepossibilityremainsandifIdontsayanythingandsomething badhappenstoyou,Icouldbeintrouble. Sothere,Ivesaiditnowproceedatyourownrisk. Thethingis,ifyoureofreasonablygoodcommonsense,youhavenopriorexisting injuriesormedicalconditions,andyoufollowtheguidelinesproperly,theworstthats likelytohappenisthatyoumayfindyourmusclesfeelliketheyreonfire(agoodthing) andyoullbesuckingwind(agoodthingaswell). Sogiveitawhirlandifyoufeelthatyourformisoff,stopandreviewtheexercise techniqueorifyoufeelsomethingfunnygoingon,stopandaskyourselfifitisagood ideatocontinue.Ifitis,keepontruckin,ifnot,seekhelp. NowcomestheUnCopyrightnotice. Feelfreetosharethiswithfamily,friends,yourdoctor,automechanic,favourite grocerystoreclerk,oranybodyelsewhoisintoworkingoutandMMA. Infact,IENCOURAGEyoutosharethis,becausethen,youllbeincreasingthe#of peoplewhoareonthesamefitnesswavelengthasyou,andyoullbecreatingyourown teamwhosupporteachothersfitnessgoalsandwhoknows,theymaysharesomething withyoutheymightnothaveifyoudidntpassthistothem. SospreadtheloveandIthankyoufordoingso. Thatsallfornow. Published:April,2011,Toronto,ON,Canada Publishedby:EricWongTrainingSystems Copyright2011byEricWongTrainingSystems.AllRightsReserved.

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5 Keys to Uncaging the Fighters Physiquewww.MMARIPPED.com

Table of Contents
Preamble:Introduction,Action&Motivation FightersPhysiqueKey#1:MaxBruteStrength FightersPhysiqueKey#2:GrindingStrengthEndurance FightersPhysiqueKey#3:ExplosivePowerEndurance FightersPhysiqueKey#4:MovementPatternBased3DTraining FightersPhysiqueKey#5:EndlessCardio Conclusion:YourImplementationStrategy

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5 Keys to Uncaging the Fighters Physiquewww.MMARIPPED.com

Preamble
Introduction, Action & Motivation

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ricWonghere e Er Beforewegetintothe5Ke eystoUncagin ngtheFighte rsPhysique,Iwanttoma akesure yo ourenotgoin ngtowastey yourtimeread dingthrough it. Ifyourgoalist tobuildbig,p puffymuscles s,getafaketa anand poseinapinkbikinionstag gewhereyourejudgedon nyour physique,youmightaswelltakethisrep port,virtually ycrumpleit upandshoota a3pointerinthetrash. It tcanthelpyo ou.NeithercanI.Imnotsureifanybo odycan. Butifyourem moreintereste edindevelop pingafunction nal physique,onethatperform msasgoodasitlooks,stick kwithme. It trainUFCfigh htersandpromixedmartia alartistswho ofight ar roundthewo orld,amateur rswhoarejus stgettingthe irchops an ndguyswhoforsomewei irdreasonthi inkitsagood dideato emulatethew wayanMMAf fightertrains. . Th hislastgroup pisodd,Imea an,whywouldyouwantto otrainlike gu uyswhohave etobepreparedtogotoetotoewitha aguy whoseonlygo w oalistoknock kyououtorsubmityoufo rthree,five minuterounds m sofwar?Wei irdos. [Ihopethesar rcasmcamethroughthere e.:)] In nsidethisrepo ortImgoingtorevealsom meofthestra ategiesandte echniquestha atIve us sedtotrainU UFCfightersfo orpeakperfo ormanceinsid detheoctago onthatwillgiv veyoua prettycoolsideeffectale ean,athleticandRIPPEDb body. Whenyoufocu W usonperform mance,youllnotonlydeve elopstrength h,powerandendless ca ardio,yourbo odywilllookt thewayitrun nslikeawe elloiledmach hinewithoutthefake ta an. Butifyouronly yfocusisony yourweight,thenIhaveo onepieceofa adviceforyou ugojoin WeightWatchersandstartcountingyou W urcalorieswit ththeothero overweightla adies, becausetheyllbemuchmo oresupportiv veifyouhave entbudgedapoundandy youneeda sh houldertocry yonthanI. Th sedatall hethingis,sc caleweightdo oesnteventellyouanyth ing,whichiswhyIgetpiss th heweightlos ssgimmicksoutthere.Igotsoirkedon neday,Iwrot tethefollowi ingonmy markerboardtodrillthepo m ointintoafrie endsheadth hatwasstuck inthisselfdestructive weightlossmi w indsetandhe eusedtocryi ifhedgained dapound. WARNING:the W ereissomeprofanityonth henextpage, ,soifyouhav veaproblem,skipit.

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5 Keys to Uncagin the Fight s ng ters Physiqu www.M ue MMARIPPED.com

Ch hangesinyourbodywillo occurasasid deeffecttoev verythingyou udo. Le etsreadthat tlineagain.

Changesi C inyourbo odywillo occurasa asideeffe fectto everything e gyoudo. .

Unlikebodybu uilders,power rliftersoryou urtypicalgym mrat,amixed dmartialartists physicalcapab bilitiesmustb beasdiversea andcomplete eastheirmar rtialartsskillset. Itsthediversit tyintheirstrengthandconditioningpr rogramsthatgivesthemth heir ripped,athleticandfunctionalphysiques. In nthispowerfu ulreport,you uregoingtolearnhowto developtheq qualitiesnece essaryto beananimalin nthecagean ndhavethebodytoshowf forit. Ifyouredown nwiththatgo oal,youregoi ingtogetalo otoutofthisreport.

Beware The Tr B rap

sinformation ayfallinthatIseewaytoo oofteninthis nagethat Buttheresonetrapyouma welivein... w

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5 Keys to Uncaging the Fighters Physiquewww.MMARIPPED.com andthatisspendingmoretimegoingaroundaccumulatinginfoasopposedtoactually applyingit. Youveprobablygotabunchofreportsonyourcomputerthatyouvebarelyskimmed, letaloneappliedtoyourlifetogetreal,measureableresults. Trust,mewhenItellyouthatIusedtobeguiltyofthistoo.

Knowledge Is Useless Without Action!

ButIcametorealizetherewasnoprofitindoingthisSoputthisinfotoworkforyou inthegym,becauseknowledgeisuselesswithoutaction! Sometimeslifegetshecticandyouletthingsgetinthewayofimprovingyourfitness, healthandperformance.Ithappenstothebestofus. Ifyoueverfeellikegivinguporthatyoujustcantdoit,watchthisvideotokickyour motivationintohighgear: ==>http://vimeo.com/14462246 (Know this Im on your team. Ive got your back. There is real, valuable info in this reportthatsbasedonrealworldexperiencetrainingeliteMMAfighters.Putittowork foryouandyoullgettheresultstoshowforit.) BeStrong.BePowerful.TakeAction. Now,letsgetiton.:) EricWong,BSc,CSCS MMARipped8WeekTrainingCampHeadCoach

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Fighters Physique
Key #1
Max Brute Strength

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oallthemart tialartspurist tsoutthere,letsgetone thingstraight tsothatyouknow To wereonthesamepages w strengthandc conditioning isnothingwithoutgoodte echnique. Withthatbein W ngsaid,streng gthandcondi itioningwith decenttechn niquecandef feat am mazingtechn niqueheldbysomeonewit thpoorfitnes ss,asweveseenhappent toBJPenn numeroustime esinhiscareer. Id ebetter dontknowo ofanyonewho othinksthatGSP,MattHu ughes,orFran nkieEdgarare martialartiststhanBJWe m ellmaybeGSP P. Buttheirskillsweregoodenoughandth heirstrength andcondition ningwerefar rsuperior to oPennsthatitallowedthemtooverco ometheProd igysimpress siveskillset.

So oforyoupurists,itstimetoconsiderthatstrength andconditio ningisjustlik keany ot thermartiala artittakest time,effort,p persistencea nddedication ntodevelop. Andonceyougetyourblac ckbeltinS&C,youvegota averypowerf fulweaponin nyour ar rsenaltouseatyourwill.

Thefirstkeytot T thefight tersphy ysiqueis sMaxBr rute Strength(MBS). S

Iv veputthisfir rstforareaso onitsthefo oundationto whichGrindi ingStrength En ndurance,ExplosivePowe erEnduranceandEndlessC Cardiorestup pon. Heresananalogyastowhy ythisis Le etssayyourmaxBenchPressis150lbs s(1RM=150llbs). Ifyouvegotaguyontopo ofyouwhowe eighs150lbs andyoutryt topushhimo off,youre workingatyou w ur1RM,which hmeansanyattemptafte rthatwillbeweakerandy youwont

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5 Keys to Uncagin the Fight s ng ters Physiqu www.M ue MMARIPPED.com

lusitllcausealotoffatigu ueinmakingtheseattemp pts, beabletopushhimoffpl ga assingyouou ut. 200lbs. Now,letssayyour1RMis2 WhenyouBen W nchPress150 0lbs,youcanprobablyban ngoutatleast10reps,ma aybeeven as smanyas15. . s150pounde erisontopof fyou,youve gotatleast1 10attemptstopush Nowwhenthis himoffbefore eyoustarttofatigue. Plus,becausey yourecapableofpressing g200lbs,you ucanpushhim moffwithmo orepower th hanbefore,in ncreasingthelikelihoodthatyougetth ispunkoffof fyou. Afterreadingt throughthise example,doy youundersta ndhowstren ngthisatthe fo oundationoftheotherimp portantfitnes ssqualities? Good,because ethenyouun nderstandthe estartingpoin nttobuilding ganathletica and powerfulphysique. Now,strengthinisolationw wontcraftthephysiqueyo ourelooking gfor,unlessy youwant to obeoneofth hosebig,strong,fatguysy youseeatPow werliftingme eets.

Godd damn protein bars always back me up n s p.

Ih havemuchre espectforpow werliftersand dthenumber rstheyputup p,butmixedm martial ar rtshastaught tusthatonedimensionalathletesdon tgoveryfar. Ye es,strengthis sthefoundat tionandbrutestrengthis important,bu utthereisalimit. Herearesome e#sincorene erstoneexerc cisesthatIve efoundarego oodtostriveforbut go oingbeyondt themwontr resultinanym moreperform manceorphys siqueimprovements:

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5 Keys to Uncaging the Fighters Physiquewww.MMARIPPED.com 1RMDeadlift=2xbodyweight (Ifyouweigh170,thatmeansa1RMof340lbs) 1RMBenchPress=1.5xbodyweight (Ifyouweigh170,thatmeansa1RMof255lbs) 3RMBackSquat=1.75xbodyweight (Ifyouweigh170,thatmeansa3RMof300lbs) Thesearethebestexercisestotestfromatechniqueperspectivethatgiveagood measureoffullbodystrength. Ifyoudontknowwhereyoustand,youvegottofigurethisout.Routineassessments arevitaltomakingsureyouremovingtowardsyourgoals. Again,ifallyoulookatisyourscaleweight,WeightWatchersistheplaceforyou. Now,whenyoutestyourmaxstrength,yourwarmupiscriticaltoyour#sandavoiding injury. [NOTE:Ifyourenotveryfamiliarwiththeseexercises,workonyourformbeforetesting yourmaxstrength.Youalsodonthavetofindyourtrue1RM.Aslongasyoufindyour 14RM,youregoodtogo,asIvecreatedsomesoftwarethatwillgiveyouanestimate ofyour1RMthatImhookingyouupwithforfreeattheendofthisreport.] Onceyourereadytogetinthegymandtestyourself,followthiswarmupprotocol: 1. Walk/lightjogfor5minutestobreakasweat 2. Dynamicmobilitywarmup 3. Warmupsets/techniquepracticeofthetestasoutlined 4. Test 5. Rest5minutesbeforebeginningwarmupsetsfornexttest Foryourwarmupsets,youcanfollowtheseguidelines,whichIvepulledstraightfrom theMMARippedAssessmentGuideforyou: Thestrongeryouarethelongerawarmupyouneed,butingeneral,yourgoalisto perform46warmupsetsbeforeattemptingyourfirstmaxset. Yourestimatedmax(EM)isthemaximumamountofweightyouthinkyoucanliftfor1 4reps.Aslongasyourewithin1030lbs,youregoodtogo. Foreverywarmupset,makesureyouacceleratethebarasfastasyoucantoprime yournervoussystem. WarmupSet#16repschangeweightsthendoset#2 EM<200lbs,yourfirstwarmupsetisat50%ofwhatyouthinkyourEMis EM>200lbsstartwith135lbs WarmupSet#23repschangeweightsthendoset#3 EM<200lbsadd15lbs EM200300lbsadd30lbs EM>300lbsadd50lbs Page11of30

5 Keys to Uncaging the Fighters Physiquewww.MMARIPPED.com RemainingWarmupSets1repeachset eg.EstimatedMaxof250 EM<200lbsadd1015lbs Set# Weight Reps Rest EM200300lbsadd2030lbs 1 135 6 30s 2 165 3 30s EM>300lbsadd4050lbs 3 195 1 30s 220 1 30s Fortheremainingwarmupsets,youllhavetojudge 4 5 240 1 12min howmuchweighttoaddandhowmanymoresets 6 250 max ~ todobasedwhatyouthinkyourEMis. Forexample,ifyourEMis250lbsandyoureonWarmupSet#4andyoulift225lbsfor 1repanditfeelsprettyheavy,justadd20lbsandgoformax#ofreps.Youmightbe abletobangout2repsandifyoudoyoucanstopthetest,becauseyoufoundyour 2RM,whichisinthe14RMrange. Onceyouvegotyourassessmentscomplete,youcanstarttoworkondevelopingyour MBS. HeresasimpleyeteffectiveprogressionschemetoboostyourMBSthroughtheroof: Week13setsx8reps@80%1RM Week24setsx6reps@85%1RM Week35setsx24reps@9095%1RM Week4Deload,3setsx6reps@80%1RM FollowthisroutineandIguaranteeyoullimproveyourMBSinthebiglifts. Nowthatyouvegotyourstrengthfoundation,itstimetolearnhowtoGRIND,andits notwhatyoudowiththattipsyblondeatthebar.

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Fighters Physique
Key #2
Grinding Strength Endurance

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Onceyouveg O gotyourstre engthlevelsuptopar,t henextstep pistodevelo opwhatI ca allGrindingStrengthEndurance(GS SE). Imespecially yfondofthe ewordgrind dingbecaus sethatsexactlywhatitwillallow yo outodoina afightgrin ndyouroppo onentdownintoamessypulp. Andwhenyouregoingth A hroughtheseworkouts, ,youvealso ogottogrind dthrough th herepsandsets,becaus sewhenyou uretrainingthisquality, ,itwilltakes some mentalfortitu m udeonyourparttopush hthroughyo ourburningmuscles.

Thinkofaguy ylikeJonFit tchhesthe eperfectex xampleofag guywhosgo otahigh le evelofGSE. Notthemost N texcitingguy ytowatchb buthegetst hejobdone eandhesalw ways re eadyforwar r. Whenitcome W estophysiqueenhancement,these eworkoutsa arehelpyour rbody burnenormo ousamountsoffatbecau usetheyeng gagetheAna aerobicLacticenergy sy ystem. Heresaprim H merontheen nergysystem msofthebo dy:

Thereare3o ofthemthe eaerobic,an naerobiclact ticandanae erobicalactic c.

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AsanMMAS A S&Ccoach,Ineedtocom mpletelyund derstandthe esesystems, ,how th heyinterrela ateandhow wtodevelopeachonese eparatelyandtogethers sothat myfightersareinpeakco m onditionbyt thetimethe eystepintot thecage. If fanexerciseissohardo orheavythat tyoucanon nlydoafewrepsoryoucan performthee exercisefor1015secon nds,itschalllengingtheA AnaerobicA Alactic sy ystem. Becauseitss suchashortperiodoftim meyourew working,notmuchenerg gyburn occurshere. However,the H eAnaerobicAlacticsyste emfuelsyou urmaxstrength,whichy you le earnedabou utintheprev vioussection n. Now,ifanexerciseissoe N easyorlightthatyouca ndoitfor2minutesormore, th henitschall lengingtheA Aerobicsyst tem. Alotofenerg A gyisburnedduringaero obicexercise e,butbecaus senoenergy ydeficit wascreated,notmuchenergyisburn w nedinthere ecoveryafte er. Dontundere D estimatetheimportance eofaerobice exercisetho ough,asitst thekey to oendlesscardio. icLacticsyst tem(AnL,nottobemis stakenwitha anallol)kick ksin TheAnaerobi predominantlywhenyou udoamuscu ularlychallen ngingexerciseforanywh here fr rom30to90 0seconds.

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HeresanotherwayyouknowtheAnLsystemisworkingyourmusclesBURN likefire! TheburningfeelingcomesfromthebyproductofusingtheAnLsystem,which islacticacid,whichmakessensesinceacidgenerallyburnswhateveritcomes intocontactwith. Whenyouexercise,youreburningupenergytoperformwhatevermovements youredoing. HeresthecoolthingabouttheAnLsystemandfatlossyounotonlyuse energyduringtheexercise,butyouuseaconsiderableamountofenergytoclear theacidfromyoursystemAFTERtheworkoutisdonetoreturnyourbodys bloodchemistrytoanormalstate.

Thismeansyoureburningmuchmoreenergyandfat overallwhenyouengagetheAnLsystemvs.theother energysystems.

OneofmystrategiesfortappingintotheAnaerobicLacticenergysystemto createthismassiveenergydeficitandmetabolismboostiscalledaDensitySet. Hereshowyoudoit: Pickanexercise,letssayPushups Pickatimeperiod,letsgowith6minutes DoasmanyPushupsinthe6minutesasyoucan,withnomorethan10 20secondsbetweensets Thistechniquewillcauseasurgeoflacticacidintoyourmuscles,resultingina tonofenergybeingburnedbothduringandaftertheset. IintroducethismethodearlyonintheMMARipped8WeekTrainingCampto separatethemenfromtheboys.Hopefullyitdoesntmakeyousquealandgo homecryingtomommy.:P

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Butstickwith hitandtoug ghitoutand dyoullgets stellarresults. Maybeevena M asgoodasP Patrick,whojustcomple etedthe8w weektraining gcamp Le ethimtellyo ouaboutiti inhisownw words:

ClickHere etoreadth hefullinterviewwith hMMA RippedTrainingCampgraduate R ePatrickRamberg

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Fighters Physique
Key #3
Explosive Power Endurance

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GrindingStrengthEndura G anceallowsy youtowear ranopponen ntdownby co onstantlywo orkingandk keepingpres ssureonyou uropponent. . Ontheotherhand,Explo O osivePowerEndurance( (EPE)willallo owyoutom maintain yo ourknockou utpowerand dtakedownabilitydeep pintoafight. Theseareabs solutelysepa aratequaliti iesthatmus stbetrained dveryspecifi ically, otherwiseyouleavehole esinyourfitn nessandy yourphysiqu ue. AsIsaidintheintro,amixedmartialartistsphys A sicalcapabil litiesmustb beas diverseandc completeastheirmartialartsskillse et. trengthison neveryimpo ortantfactor r. St Bodybuildersandpowerliftersarestr rong.Unfort tunately,the eyoftenhav vezero ca ardioandge etgassedwa alkingaflight tofstairs,n ottomentio onthefactt thatthey havetroublescratchingtheirownba acks. Thatsnotwh hatImafter,Ihopeyourenotafter riteither. Ontheotherhand,trainingforpowe O erandpowe rendurance ewillgiveyo ouhard, densemuscle esthataren tpuffyorso oft. Musclesthatarereadyto M ofireatamo omentsnot ticeandgive eyouenergy yanda bounceinyou urstepthatyouvebeen nmissingfor ryearseve endecades. Onceyoudev O velopEPE,y youllfeelye earsyounger randyoullbemoreconfident th haneverwit ththeknow wledgethaty yourbodyis sreadyfora anythingyou ucan th hrowatit. Thebestexam mpleofthisquality in nafighterisGSP. GSPhasshow G wnhisability yto deliverpowerfulstrikesa and ex xplosivetakedownsine every ro oundofa5r roundchampionship fight. Doyouthinkthatthewo D orkhes putintodeve elopthisabilityin th hecagehashelpedtoch hiselhis physiqueata all?
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Soinsteadofthinking,Ivegottoworkmylowerabsharderforbetter definition,considerwhatyourphysicalcapacitytobeexplosivefor5minutesin manydifferentmovementsisandthenyoumightseewhatyoureallyneedto workon. Unfortunately,mostfightersgoaboutdevelopingEPEcompletelywrong. Theyfiguretheylljustthrowtogetherabunchofexercises,dothemfor30 secondseachandstopwhen5minutesisup. Whilethisisclose,becauseyoureworkinganexercisefor30seconds,youre actuallyworkingtheAnaerobicLacticsystem,whichasyouknow,contributes moretoGrindingStrengthEndurancethanExplosivePowerEndurance. Todeveloppurepower(notpowerendurance),youperformanexerciseforno morethan12secondstotal,thismeansitcouldbeasetofSquatJumpsthatlast 12seconds,orasetof3repsofheavyBenchPress. Thenyoudrestforatleast1.5butmorelike23minutes.Thisiswhatyoudoin theTechnicalSparringworkoutsintheMMARipped8WeekTrainingCamp, whichyoulllearnmoreaboutsoon. Thekeyistoperformtheexercisethengetfullrecoverybeforedoingthenext set,sothateveryrepisperformedat100%power.Cuttherestshortandyoure trainingatalower%ofyourmaxpower,whichwontdeveloppowereffectively. Now,todevelopEPE,youvegottoproperlychooseexercises,resttimesand programdesigntoensureyouretrainingtheAlacticsystemforpower endurancevs.theLacticsystemforstrengthendurance. HeresanexampleofabeginnersversionofanEPEcircuit: 1) SquatJumpsx6reps (6repskeepsyouintheAlacticsystem) 2) ClapPushupsx6reps (Switchingmusclegroupsallowslegstorecover) 3) SquatJumpsx6reps 4) ClapPushupsx6reps (RepeatingJumpsandPushupsworksendurance) 5) Plankfor20seconds (Core,givingworkingmuscleschancetorecover) RepeatthiscircuittwiceandyouvejustperformedyourfirsttrueEPEworkout. Giveitashotandletmeknowhowitfeels. ThisisyourfirststeptobuildingtrueEPEandhelpingyoulooklikemyFrench CanadianfriendMr.GeorgesStPierre.

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Fighters Physique
Key #4
Movement Pattern Based 3D Training

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Squat.Lu S unge.Bend.Twis st.Push. .Pull.

Thesearethe e6primalmovementpa atternsasfir rstclassifiedbyworldre enowned healthandfit tnesspractit tionerPaulC Chekthatwe ecanusetobreakdownvirtually ev veryactionw weperforminsportand dlife. Asmartialart A tists,theone ethingmissingfromthis sgroupiskicking/kneein ng motions.Butthatisoneo m oftheexcep ptions.Most othermove ementscanb be brokendown nwiththissy ystem. Fo orexample,whenyouo openyourca ardoorandg getin,itcorrespondsto othe movementpa m atternsassu uch: Openi ingthedoor risaPull Tocro ouchtoduck kyourheadunderthero oof,youSqu uat/Bend Youth henTwistyo ourwayarou undsoyour residewaysandcanslidein Finally y,youLunge esidewaysandstepone efootinandbringyouro otherleg intos sitdown Howaboutth H hrowingast traightright thand? FirstyouTwis stthroughyourhipstog generate th hepower,th henyoufireyourarmou ut(Push) to ohopefullyc connectwith hyouropponents ja awtoscoret thebigKO. Mostmovem M mentsinspor rtandlifeare ea co ombinationoftwoormoreoftheprimal movementpa m atterns. Thatswhyyo ourtrainingshouldinclu ude ex xercisesthat tareacomb binationoftwoormore movementpatterns,no otjust ex xerciseslikeSquats,Ben nchPressesa andDeadlift ts. Theprimalmovementpa atternsgivey youyourba sestrength,thinkofusingthem to obuildyourhorsepower r.Theyaree extremelyim mportant. Combinationmovements s,orwhatIliketocall3D Dtrainingex xercises,dev velop ournervoussystemtob beabletoac ctivateandc coordinatey yourmuscles s yo ef fficientlyfor rcomplexsit tuations,like egrabbinga asinglelega andtwistingaround to oscoreatak kedown.

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Withthesemovements,youllhityourbodyandmusclesthatyouveneverbeen abletohitbeforewithtraditionalbodybuildingstyleexercises. Theyllrequireyourfullconcentrationastheyllbechallengingyouinmultiple planesofmotion,whichiswhyIcallthem3Dtrainingexercises. OneofmyfavouritesistheReverseLungeChop. Itsaperfectexampleofa3Dtrainingexercisethattrainsmultiplemovement patternsinall3dimensions. Insteadofshowingyousomestillimagesoftheexerciseandtryingtodescribeit foryou,itseasiertowatchavideooftheexercise. Watchthevideoatthelinkbelow,whichisfromtheMMARipped8Week TrainingCampthatIvemadeavailableforyou: ==>ClickHeretoWatchaVideooftheReverseLungeChop Youcanseehowthisexercisesdemandsconcentration,balance,coordination, stabilityandstrength. Thisiswhattruefunctionaltrainingisallabout. Thewholebodyisworking,itcreatesalargedemandforenergy,whichwillhelp youburnatonoffatduringyourworkout. Plus,withallofthesedemandsplacedonourbodies,newmusclefibresfireup andworkthathaventworkedbefore,soyougetanevenbiggermetabolic boost. ThatsthepowerofMovementPatternBased3DTrainingandwhyyouneeditin yourtrainingprogramtobuildthefightersphysique.

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Fighters Physique
Key #5
Endless Cardio

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EndlessCardi io.Theabilit tytokeepgo oing,andgo ing,andGOING. Thefeelingth hatnomatterwhatyou udo,yourenevergoing gtobeouto ofbreath, outofcontro ol,andvulne erable. marvelatyou urseemingly ylimitlessen ndurance. Peoplewillm Youllfeelunshakeableco onfidencekn nowingthat tyoucanout tlastanyone e. venifyoune everstepinthecageandgotoeto toe,theeas sewithwhichyou Ev movethroughlifewillma m akeyoufeel10,maybee even20yearsyounger. savailableto oyouoncey youharnessthemethod dsImabouttoshare Thatswhatis withyouthat w tIusetotraineliteMMA Afighters. Nottomentio N onthefactt thatwhenyo oudevelopE EndlessCard dio,yourbod dywill lo ooklikealea an,mean,fig ghtingmachine. Rightnow,mymanClaud dePatrickistrainingforhisfirsteve erfightonho ometurf at tUFC129in nTorontoon nApril30. Iw justfinished workedwith hhimbefore eheleftforV VegasandIj demailinghi imhis finalpeakingworkout(EP PEstyle)yesterday. Wheneverhe W etrains,hisc coacheswon nderifhesw workinghard d,becauseh hes alwaysgotwhatIcallhispokerface on. Thepokerfac ceisallabou utneverlettingyouropp ponentknow wyoureworking youreready ytopassout t,becauseth hatcangivethemthate extrabit hardevenify etheyneedtofinishyou uoff. ofconfidence

Da ammit,wher redidIleave emykeys?

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5 Keys to Uncaging the Fighters Physiquewww.MMARIPPED.com

Butyoucantjustputonapokerfaceifyourcardioisntuptosnuff. Itsimpossiblebecauseyourbrainwillcauseyoutostrainanddisfigureyourface tosuckinasmuchairasyourecapableof. Thishappensbecauseyourbrainislackingtheoxygenitneedstofunction properlysinceyourmusclesareeatingupalloftheO2thatyourheartandlungs canprovide. Thatswhywhenguysgasout,theyseemtolooklikeamateurswhosetotal MMAtrainingexperienceconsistof6monthsatthelocalkaratedojolearning katasfromMasterLeetheyjustdonthavetheirwitsaboutthemtodo anythingtheyknowandarepurelyinsurvivalmode. Sohowdoyougoaboutbecomingacardiomachineyourself? Wellitssimple,butnoteasy. RemembertheveryfirstlessonItaughtyouinthisreportyouneedasolid baselevelofstrength.Withoutit,youllhaveweaknessendurance,not strengthendurance,andyoullneverbeabletodeveloppower. Makesense? Good. Thenextthingyouvegottodoisensureyourheartisbigandstrongenoughto pumpoutlotsofbloodeachbeat.Yourrestingheartrateisoneindicatorofthe fitnessofyourheart. HeresatableofwhereIwouldrateyou,notintermsoftheaveragepopulation, becausetheaverageinoursocietyispathetic,butintermsofwhereyoudbeif youwereafighterIwastraining:
RestingHeartRateRange(bpm) >80 7080 6069 5059 <50 Rating Outofshape Average,needslotsofwork Notbad Thiswontholdyoubackmuch ELITE

Youcantakeitrightnowandseewhereyoustandusingtheinstructionsonthe nextpage

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5 Keys to Uncagin the Fight s ng ters Physiqu www.M ue MMARIPPED.com

RestingHeart R tRateMeas surementInstructions 1. Theid dealtimetomeasureisf firstthingin them morningafter rgoingtothewashroom m andbeforeeating g. 2. Sitcom mfortablyw withyourbac ckresting andputyourwatc chinfronto ofyousoyou u canse eethesecon ndsticking. 3. Take3 3deepbreat ths,4secinand4sec out,gettingasrelaxedaspossible. 4. Takey yourindexandmiddlefi ingersof yourr righthandan ndpressaga ainsttheside e ofyou urneck,feelingforapulse.Dontpr resstoohard dandremem mberto stayre elaxedandk keepbreathing. 5. Onceyoufindthe epulse,coun ntthenumb erofbeatsi in30second ds. 6. Multip plythenumberofbeats syoucountb by2.Thisisyourresting gheart ratein nbeatsperm minute(bpm m).Writethi sdowninyo ourAssessm ment Tracki ingWorkshe eetandente eritintotheResultsTrac ckingSoftwa are. Therearema anymethods sofdevelopi ingyourcard dioandthekeyistovar ryyour methodssothatyouhiti m it,itadapts,thenyoush hockitagainsoitneverplateaus. Youllgothro ough4uniqu ue,progressi ivecardioph hasesintheMMARippe ed8 WeekTrainin W ngCamp.The eyare: Aerob bicPowerInt tervals Anaer robicThresholdTraining g ShortBurstInterv vals weightCircuits Bodyw Eachweek,yo oulldo2cardiosession nsand1Live eSparringse ession. Dontworry,youdontha D avetoactua allystepinto othecagean ndsparthe ese se essionsareb basedonbodyweightex xercisesanddesignedto osimulatean nactual MMAfight,m M minusthebruisesandbr rokennose. :) Thesesparrin ngsessionsa aretheKEYt todevelopin ngthefightersphysique eand whatseparatesthistrainingcampfro w omanyothe erfatlosswo orkoutprogr ramsout th here. Thedynamicandexplosiv venatureof fthesparrin gsessionsle eaveyouina apoolof sw weatandlite erallymeltfa fatoffyourb bodylikenot thingyouve eexperiencedbefore.
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5 Keys to Uncaging the Fighters Physiquewww.MMARIPPED.com

Conclusion
Your Implementation Strategy

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5 Keys to Uncaging the Fighters Physiquewww.MMARIPPED.com

Knowledge Is Useless Without Action!

Thisstatementisworthburningintoyourmind. Thedifferencebetweensuccessfulandunsuccessfulpeopleisntbrains,butthe abilitytotakeaction,observewhatsworking,thenadjustaccordinglyandtake another,betteraction. BruceLeetaughtthiswhenhesaid,Absorbwhatisuseful,discardwhatisnot. Buttoabsorbanythingyouvegottobeanactiontaker. Dontsitonthesidelineshopingforthenextmagicbullet.Youllbedisappointed andsittingforalongtime,becausenosuchthingexists. Thereare2truthsheretotakehome:ifyoudonothing,nothingwillhappen.If youdosomething,somethingwillhappen. Itmightnotbewhatyouwant,butattheveryleastitwillgiveyouanideaof whatdoesntworkforyou,bringingyouonestepclosertowhatdoes. Maybeyouvegotaquestionortwoabouttheinfo?Ifso,hitmeuphereand ask:QuestionsaboutthisReport. IalsorunanactiveblogwhereIpostmoretrainingarticlesandvideosat http://www.ericwongmma.com/.Idlovetohaveyoudropbyandsayhelloand Idlovetohelpyoucontinueimprovingonyourfitnessjourney! InthisreportIrevealed5keystoachievingthefightersphysique.Iknowyou learnedatleastONEtidbitofinfothatyoucantakeandapplytoyourtraining immediatelytogetresultsthatyoucanseeandmeasure. Andwiththat,ImgoingtosegueintoyourFREEgift

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5 Keys to Uncagin the Fight s ng ters Physiqu www.M ue MMARIPPED.com

Here How To Claim es w C m Your FREE Gift ($500 value)) r E

Assess s,dontgu uess.P PaulChek k

Oneofmymentorsisaguy O ynamedPaulChek.Hetau ught meatonabou m utexercisepro ogramdesign n,fitnessand liv vinghealthyi inbothaction nsandthough hts. Healwaysprea achedthenecessityofass sessingaclien ntor at thletebeforedesigningap program,whi ichisaskillth hat is sseverelylack kinginthefitn nessindustry y. Withmyprogr W rams,Ialways sincludesom metypeof as ssessmentso oyoucancust tomizeyourw workout ac ccordinglyan ndmeasureyo ourprogresstoensureyou ure movingtoward m dsyourgoals. ortheMMAR Ripped8Wee ekTrainingCamp,Idevelo opedapieceofsoftwarethatmakes Fo tr rackingyourr resultseasyanditmotivat tesyoutokee epgoingwhenyouseeonpaperall th hechangesha appeningtoy yourbody. Is spentsomea acoupleoflat tenightscrea atingtheform mulasandmakingiteasyto ouse, whichtookme w e4hoursiniti ially.ThenIhadmybetate estersuseita andemailme eabout th hebugs.Ther rewerequiteafewandittookmeanot therhourtoi ironthemout. So othe$500va alueisbasedonthefactth hatthisbadb boytookme5 5hourstodev velopand Ic charge$100p perhourfort training,so5x$100=$50 00,itsnotsom merandomn number madeuptotry m yandboostth hevalueofth hething,itsa arealworldv value. Heresthethin ngImgoing gtohookyou uupwiththi ssoftwarefo orfree. ImdoingthisbecauseIthin nkthissoftwa areisawesom meandevenifyoudontjo ointhe MMARipped8 M 8WeekTrainingCamp,Ik knowyoucanusethistom movetowards syour go oalsandIbelievethatwhe enyouspread dgoodkarma aitalwaysco omesbacktoy you so oonerorlater r. So ograbthesoftwareatthe elinkbelowandmostimpo ortantly,useit!

MMARip M ppedRes sultsTra ackingSo oftware

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