FIGHTERS FIVE
A ROADMAP FOR DEVELOPING
RELENTLESS, EXPLOSIVE FIGHTERS
FOUNDATION OF DEVELOPING
PHYSICAL FIGHTERS
PO WE R
S TR EN G TH
EN DURAN CE
H EA LTH
YOU’R E A C O M B AT ATH LETE
W
hether you’re a fighter or grappler, you chose to
compete in one of the toughest sports that exist.
Champions in these sports are built over time, with
consistency, hard work, planning, attention to detail,
monitoring and adjusting along the way.
There is no quick fix, shortcut, easy way to the top
At the highest levels everybody is talented and tough.
The difference between them and the thousands of
others gunning for the Number One Spot? Winners
take consistent, massive action towards improving
themselves every week. Top athletes must organize
their whole life around improving their mindset, skill,
strength, conditioning, recovery, nutrition and more.
And most importantly: winners have an absolute,
crystal-clear vision of Who They Are and
Where They Are Going.
They are constantly analyzing and assessing
throughout camp and then making adjustments to
address their specific situation.
S I M P LY G R I N D IN G & WO RK IN G
H A R D I S N O T EN O U G H
T E L L M E I F T H IS S O U ND S LIK E Y O U :
•
•
•
You consume so much information, you are confused about what to do.
•
You find yourself subscribing to old-school, outdated training methods.
Your workouts are more about building mental toughness (“building character”) than
improving athleticism.
Whether you train alone or with a team of coaches, you lack a coordinated plan of action.
•
•
•
You try to mimic or train like your favorite athletes.
You don’t test or monitor any aspect of your training, your body, or your health.
You have bowed to the altar of high intensity training, no days off and are grinding yourself
into a deep hole.
SOUND FA M I L I A R ?
IF SO, IT’S OK. EVERYONE HAS BEEN THERE.
I personally trained like this for years and had to
learn the hard way.
Truth is...if you want to get ahead these days, you
have to avoid these pitfalls and learn to
train efficiently.
Most fighters and coaches are still making these
mistakes. But, many are wising up and the most
prepared and win-ready fighters are learning how
to train more efficiently.
Hear me out--I believe you have the heart of a
lion and guts of a Spartan. It’s why you’ve made
it this far. And it’s why you’re reading this book. I
believe, with a few changes and right steps, you
will become the champion you--and I--know you
can become.
So let’s cut to the chase.
It’s time to separate the men from the boys.
That means it’s time for you to eliminate the
distractions, toxic habits and discover your
strengths and weaknesses. In doing so, you will
gain a clear vision of what you need to do to
become a superior fighter or grappler.
Let’s start with 5 straightforward questions.
I’d recommend asking yourself these questions
every Sunday…
1.
2.
3.
4.
5.
ARE
ARE
ARE
ARE
ARE
YOU
YOU
YOU
YOU
YOU
H E A LT H Y ?
IN SHAPE?
STRONG?
POWERFUL?
READY TO COMPETE?
W H ICH W O RKO UT I S
RIG H T F O R YO U?
Honestly answering these questions
can help you determine the best type of
training for you.
MMA | BJJ | KICKBOXING | WRESTLING | BOXING | M U AY T H A I
HOW CAN I GET
STRONGER, FASTER &
IMPROVE MY CARDIO?
ARE YOU HEALTHY?
YES
Think carefully about each question.
Acknowledge your strengths and
work on your weaknesses. Now’s your
chance to find them. We’ll walk through
each section, in more detail, below.
PEOPLE ASK US ALL THE TIME, SWE DEVELOPED THIS SIMPLE
‘ROAD MAP’ TO HELP YOU DEVELOP A TRAINING PROGRAM
THATS RIGHT FOR YOU AND YOUR UNIQUE SITUATION.
NO
That’s what champions do: they cut
through the noise and prioritize their
training. Champions train smart.
If you feel like you need a little extra
boost in any of these categories, make
sure to keep reading, because I made
this book with people like you in mind.
I’ve worked with countless clients and
I’ve culminated experience that’s
allowed me to organize a performance
plan to address all 5 of these sections.
WORKOUTS SHOULD BE FOCUSED ON
RECOVERY AND REPAIR OF THE WEAK,
DAMAGED OR INFLAMMED TISSUE.
ARE YOU IN SHAPE
YES
Now, I’m not saying you’re failing, nor
am I saying you’re lacking in all these
categories. Only you know you. Trust
your gut. If you’re confident you are
battle ready, thanks for downloading-you’ll be just fine without this guide.
TUNE UP PROGRAM
NO
“FATIGUE MAKES
COWARDS OF US ALL”
EXPAND THE TANK
WORKOUTS SHOULD BE FOCUSED ON
- VINCE LOMBARDI
INCREASING WORK CAPACITY, STRENGTH
ENDURANCE AND AEROBIC EFFICIENCY.
ARE YOU STRONG
YES
NO
STRENGTH SECRETS
USE COMPOUND MPVEMENTS. LIFT
BUILD THE BEAST
HEAVY, NEVER GO TO FAILURE, REST
WORKOUTS SHOULD BE FOCUSED ON
BETWEEN SETS.
IMPROVING STRENGTH. USE THE BASICS
(SQUAT, HINGE, PUSH AND PULL) AND LEARN
TO MOVE WITH INTEGRITY UNDER LOAD.
It’s called The Fighter’s Five. Five types
of training to enhance your physical
preparation for whatever combat sport
you’re most passionate about.
You can skip around and read
whatever interests you the most; this
book is chock-full of great info for an
athlete like yourself. But the best part is
there’s some bonuses at the end of the
book if you stick around!
ARE YOU POWERFUL
YES
POWER TIP
NO
WHEN PERFORMING POWER
DRILLS AND EXERCISES, THE INTENSITY SHOULD BE
HIGH, THE VOLUME AND DURATION SHOULD BE LOW.
DEVELOP THE ATHLETE
ATHLETES NEED THE ABILITY TO EXERT
MAXIMAL FORCE IN AS SHORT AMOUNT AS
POSSIBLE. TEACH YOUR BODY TO EXPLODE!
CAN YOU REPEAT POWER
YES
RECOVER
NO
Click Here to Find Out
What Workout is Best
Suited for Your Goals
PREPARE FOR BATTLE
ARE YOU ABLE TO REPEAT BURSTS OF EFFORT
FOR THE DURATION OF YOUR MATCH OR FIGHT?
COMPETE
WHEN THE TIME TO PERMORM ARRIVES,
THE TIME TO PREPARE HAS PASSED
PAR T 1
ARE YO U HEALTHY ?
HEALTH IS THE
FOUNDATION PERFORMANCE.
Health allows us to train, recover and stay mentally
sharp.
Without this healthy foundation, all of your other effort
will be futile.
Healthy = injury free, well rested, properly fueled,
energetic, sharp, alert and eager to improve your craft.
Back in the day, fighters just worked hard. It was all
about the grind. Survival of the fittest. No days off.
This often leads to sluggish, exhausted, slow, injured
athletes... and short careers!
But the guys that paved the way rarely talk about the
lifestyle habits, mistakes, the fatigue, the exhaustion,
and unnecessary challenges that sidelined many of
them.
You know what the problem is?
We think surviving crazier and crazier workouts builds
character.
Nah, brother. We’re in the game of glory, not gluttony.
Don’t get me wrong, these guys were tough as hell, and
have a lot of teach us, but I’m here to tell you that there
are more efficient ways to prepare. We can learn from
the people that came before us and improve the
way we train.
IF YOU HOLD ANY OF THESE BELIEFS, YOU ARE GOING TO STRUGGLE.
•
YOU NEVER TAKE DAYS OFF.
•
YOU HAVE BEEN COACHED TO “TRAIN THROUGH THE PAIN.”
•
WHEN YOU’RE INJURED, YOU NEVER HAVE A PLAN TO WORK AROUND IT.
•
YOU DON’T HAVE ANYONE ON YOUR TEAM YOU CAN TRUST TO HANDLE YOUR INJURY.
•
YOU DON’T ACCOUNT FOR ANY OF LIFE’S OTHER STRESS-- MONEY, FAMILY, WORK..ETC
SO, ARE YOU
REALLY HEALTHY?
•
Poor Posture is the product of our
sedentary lifestyles. Throw in some
grappling or stand up training, and it only
adds to the problem. You need to get your
posture on lock.
•
Asymmetries arise when we have a
significant difference in mobility or
strength in our bodies; that can lead to
compensation in our movement patterns.
•
Nobody gets hurt jumping, but lots of
people get hurt landing. Many athletes
focus on developing big engines, but
forget about improving their brakes.
Producing force is just one piece of the
puzzle. Great athletes need to ability to
absorb force as well. This becomes vital
when we plant, change directions, land
or react to various forces on the mat or in
the cage.
YOUR BODY KNOWS.
•
Your body’s talking to you. If you have
trouble sleeping, massive amounts
of stress, nagging aches or pains, low
libido, low energy, depression, constant
headaches, or similar...it’s time to take a
step back for sake of the long-game.
•
In the war you’re waging, your body and
mind must be dialed, if you want to perform
at your best.
•
Take care of yourself, and then take care of
business.
•
Common ‘Red Flags’ for Fighters Include:
•
Bad Habits, like, not enough sleep, too
much caffeine, not enough water, eating
poor quality foods, binge drinking, drugs,
toxic relationships, financial issues and
other factors derail more fighters than any
training.
•
Overuse is pretty common these days.
Coaches and athletes believe that ‘more is
better’ and that they need to train as hard as
possible everyday in order to get ahead.
•
Previous Injuries are one the biggest
predictors of future pain and injury.
Typically during recovery, only the site of
pain or surgery is addressed, ignoring the
compensations your body naturally makes.
This leaves the rest of your body vulnerable.
MANY TIMES WE IGNORE THESE SIGNALS &
WANT TO TOUGH IT OUT.
Common injuries include feet and ankles; knees;
lower back; shoulders; elbows and wrists.
Many, if not most, fighters do. The difference?
Most think ignoring their aches and pains will
make them stronger. In fact, it’s the opposite.
Exercise should push you, but it should not hurt
you. If your pain worsens during of after an
exercise, eliminate and replace it. You can alway
bring it back.
THERE ARE 5 STEPS TO GETTING
(AND STAYING) HEALTHY.
1. DEVELOP A BALANCED TRAINING SCHEDULE
2. KEEP GOOD QUALITY FOOD WITH YOU THROUGHOUT THE DAY
3. SLEEP 7-9 HOURS EVERY NIGHT
4. IMPROVE STABILITY OF YOUR FEET/ANKLES, HIPS, CORE & SHOULDERS
5. RESTORING PROPER FUNCTION & MOTOR CONTROL
AND HOW DO YOU DO THIS?
Aches, pains, injuries. They derail so many
combat athletes careers and passions. I’ve dealt
with my fair share of these problems, from
finger, wrist and elbow pain to back and neck
pain to ACL reconstruction. I get it. Because of
this, I work with some of the best doctors and
coaches and soaked up their knowledge and
learned from my injuries. And I’ve put all that
knowledge together for contenders like YOU.
AND I’VE PUT IT ALL TOGETHER FOR
CONTENDERS LIKE YOU.
If you want to get rid of the post-training aches
and pains, help your body recover quicker and
better, and lower your risk of injury, then I have
just what you need.
Want to be healthy
and protect your body?
WHAT TO DO NEXT
IF YOU’VE BEEN STRUGGLING WITH AN ACHE OR PAIN
AND ITS AFFECTING YOUR ABILITY TO TRAIN,
HERE’S A FEW OPTIONS.
1. ASSESS THE SITUATION AND DISCONTINUE
ACTIVITIES THAT AGGREVATE THE AREA.
2. START A ‘TUNE UP’ PROGRAM TO MOBILIZE,
STABILIZE AND STRENGTHEN THE TROUBLED AREA.
3. COMBINE MASSAGE, SAUNA, PHYSICAL THERAPY,
CHIROPRACTIC AND OTHER RECOVERY STRATEGIES TO
ACCELERATE THE HEALING PROCESS.
PAR T 2
ARE YO U IN S HAP E ?
HOW PREPARED ARE YOU TO HANDLE THE
HARSHEST CONDITIONS AND TOUGHEST BATTLES?
Your metabolic engine needs to be prepared for any situation. It needs to
be able to recover efficiently between bursts of effort.
Anyone can come out swinging, but can you maintain that pace and go the
distance?
Muhammad Ali himself built his kingdom on the foundation of endurance.
He took all the punches, pulled back to the ropes, took more punches. And
when his enemy gassed, he attacked.
If you plan on winning, you must have a massive gas tank.
3 MAJOR MISTAKES WHEN CONDITIONING COMBAT ATHLETES:
•
THINKING THAT MORE IS BETTER
•
YOU ONLY KNOW ONE SPEED: GO HARD OR GO HOME
•
THERE IS NO PLAN OF ATTACK
Warriors go all the way. And, like your car, you need the energy--the gas--to
take it the distance.
The good news? What if I told you that you hold the ability to expand your
tank? That’s right.
You, with proper endurance training, can increase your body’s capacity to
fight longer.
Just like everything else, you get out what you put in.
DID YOU KNOW YOUR BODY OPERATES ON THREE UNIQUE
ENERGY SYSTEMS?
1. AEROBIC (2+ MINS ACTIVITY): TRADITIONAL CARDIO, DISTANCE RUNNING
2. LACTIC (20-120 SEC ACTIVITY): CIRCUITS, HIIT 30-60 SEC INTERVALS
3. ALACTIC (10 SEC OR LESS ACTIVITY): SHORT EXPLOSIVE BURSTS
Balancing these conditioning workouts is critical to achieve success in this
field. It’s a balancing act that few truly know how to operate. I’m here to help
you become a non-stop machine of strength and energy.
You may know that feeling—it’s late in the fight, and while you were
fighting like a Spartan a few minutes ago, now the arms are heavy, it feels
like your legs are glued down. Your body is tapping out, you’re gassed.
With my help, you can develop these three systems and forget that
slumped feeling ever existed.
When done correctly, you can pull your opponent into deep water, push the
pace and literally feel them fold under your pressure.
And I’m ready to coach you how. Check out my “Expand the Tank” 12-Week
Program and build your reserves.
Never Get
Gassed Again
3 SIMPLE WAYS TO TEST IF YOU’RE IN SHAPE
WEIG H T
RESTING
P E R F O R M A NCE
BODYFAT
H E A R T R AT E
TESTS
1.MONITOR WEIGHT - BODYFAT %
ATHL ETE BODY %
25
20
15
10
5
0
MA LE ATHL ETE
LEAN
F EM AL E ATHL ETE
AVERAGE
OVERWEIGHT
CHECK YOUR HEART RATE, 1ST THING IN THE MORNING,
BEFORE YOU GET OUT OF BED
AS YOU GET IN BETTER SHAPE, YOUR RESTING HEART RATE
SHOULD DECREASE. THIS IS DUE TO THE HEART GETTING
MORE EFFICIENT AT PUMPING BLOOD AROUND THE BODY, SO
AT REST MORE BLOOD CAN BE PUMPED AROUND WITH EACH
BEAT, THEREFORE LESS BEATS PER MINUTE ARE NEEDED.
40-6 0BPM
I D E A L F O R AT H L E T E S
PERFORMANCE TESTS
2 -5 M I N
1.5
1 MIN
MA X E F F O R T
MILE RUN
R E C O V E RY
MONITORING THESE FACTORS CONSISTENTLY WILL HELP YOU
GET ON TRACK, STAY ON TRACK AND IMPROVE OVER TIME.
1. 2-5 MIN MAX EFFORT
2. 1.5 MILE RUN
3. 1 MINUTE RECOVERY
T H E R E A R E A B UN CH O F
RU NNI NG 1. 5 M I LES, FOR
M AX YOUR HEAR T R AT E
C H A L L E N G E S . 10 0 0 F T VE R-
T IME, I S ABOUT THE M OST
OUT BY SPARRI NG , D R I L L-
SA C L I M B E R , 2 -5 M IN M A X
SIM P LE WAY TO TEST ENDUR -
I NG HARD OR SI MI L A R A N D
C A L O R I E S W / A I RDY N E BIKE S,
A N CE AND SEE I F AN ATHLETE
THEN M ONI TOR YO U R H E A R T
1 0 0 0 M O N R O W I NG M ACH IN E
I S I N SHAPE.
RATE AFTER 1 M I N O F R E S T.
O R SI M I L A R , C A N BE USE D A S
THI S CAN BE DON E WE E K LY
A B E N C H M ARK.
TO M ONI TOR PRO G R E S S .
PAR T 3
ARE YO U S TR ON G?
NOBODY WANTS
TO BE WEAK.
Even the word ‘weak’ should make you shudder a bit.
Weakness negatively affects your confidence, physical ability
and can leave you vulnerable for injury.
What you need to be focused on is improving STRENGTH.
When the chips are down, when two fighters are in the ring
and everything is equal, the Strongest Fighter Wins.
1. STRENGTH PROVIDES ARMOR THAT CAN REDUCE YOUR
INCDENCE OF INJURY
2. STRENGTH MAKES YOU MORE PHYSICALLY DOMINANT
3. STRENGTH IS THE FOUNDATION FOR SPEED AND POWER
SO WHAT EXACTLY IS STRENGTH?
Let’s break it down in two categories...
Relative Strength is the maximum amount of force that someone can exert in relation to body size or weight.
Think “Strong for your size.” Bodyweight exercises like
push ups or pull ups are common ways to measure relative
strength.
Absolute Strength is the maximum amount of force that a
muscle can exert against some form of resistance in a single
effort.
Examples include max effort squat, deadlift or bench press are
common ways to measure absolute strength
We typically start out learning how to control our own body
and develop a good foundation of strength, then transition to
more intense modalities. Just like skill training, its important
to build a foundation, progress slowly and increase intensities
over time. This allows you to get stronger, without overreaching or hurting yourself by doing an exercise or workout that
you not prepared for.
WHAT’S KEEPING YOU FROM GETTING STRONGER?
•
JUMPING FROM WORKOUT-TO-WORKOUT WITH NO REAL PLAN.
•
RELYING TOO MUCH ON CIRCUITS THAT THAT FOCUS ON FATIGUE OVER BUILDING STRENGTH.
•
GETTING DISTRACTED AND SIDETRACKED BY FADS OR GIMMICKS.
You have a variety of strength-building tools at your disposal,
depending on your goals: bodyweight, barbells, dumbbells,
kettlebells, sandbags, and the list goes on.
THE KEY IS
UNDERSTANDING WHAT
TOOL TO USE FOR THE JOB...
We can use bodyweight, kettlebells, dumbbells, barbells,
sandbags, bands, chains, cables, etc.
It can be confusing...
Lets start with 5 basic movement patterns.
We all push, pull, squat, hinge and carry. Make sure you
include these types of exercises in your workouts.
What tool we use is determined by our goal, ability level
and available equipment.
A great place to start is by learning how to control your
own body, then you may increase your load or intensity
over time.
VARIABLES THAT WE CAN MANIPULATE IN THE
WEIGHT ROOM:
1. HOW MANY WORKOUTS PERFORMED EACH WEEK
2. THE EXERCISES CHOSEN FOR EACH WORKOUT
3. EXERCISE ORDER DURING THE WORKOUT
4. INTENSITY - REPS, LOAD, TEMPO, REST PERIODS
5. VOLUME - HOW MANY ROUNDS OR SETS THAT WE PERFORM.
By properly manipulating these variables we can ensure
that you get stronger, without interfering with other aspects of your training.
STRENGTH BUILDS CHAMPIONS.
Strength builds champions. It builds gladiators. It
builds confidence. It builds WINNERS..
I’ve coached fighters to build strength to go up a weightclass while maximizing their strength without adding
size. It’s a tricky science but I know the secret formula to
achieving this feat of training.
Are you ready to be the strongest In your weight class?
DEFINITION OF STRENGTH
MUSCULAR STRENGTH IS DEFINED AS THE MAXIMUM
AMOUNT OF FORCE THAT A MUSCLE CAN EXERT AGAINST
SOME FORM OF RESISTANCE IN A SINGLE EFFORT
ABSOLUTE STRENGTH
RELATIVE STRENGTH
ABSOLUTE STRENGTH IS THE
MAXIMUM AMOUNT OF FORCE
EXERTED, REGARLESS OF MUSCLE
OR BODY SIZE
THE MAXIMUM AMOUNT OF
FORCE THAT SOMEONE CAN
EXERT IN RELATION TO
SIZE OR WEIGHT
HOW STRONG ARE YOU
THE FOLLOWING CHALLENGES
WILL TEST YOUR STRENGTH,
RELATIVE TO YOUR BODYWEIGHT
#1 MAX PUSH UPS
<20 35 50+
#2 MAX PULL UPS
<05 10 20+
#3 CRAWL TEST
<1M 2M 4MIN+
#4 SL SQUAT
<05 10 20+
EXERCISE BASICS
WE CAN USE:
BODYWEIGHT, BARBELLS,
DUMBBELLS, KETTLEBELLS,
SANDBAGS, ROPES, BANDS,
SQUAT, HINGE, PUSH, PULL,
CARRY, CHAINS & OTHER TOOLS
IN THE GYM
SQUAT
EXERCISE VARIABLES
1. BODY POSITION- SEATED,
KNEELING, STAGGERED STANCE,
SQUARE STANCE, ETC.
2. LOAD POSITION- ON BACK,
SHOULDERED, IN FRONT, IN
ARMS, HOLDING, SYMETRICAL,
ASYMETRICLE, ETC.
3. WEIGHT- HOW MUCH WEIGHT
ARE YOU MOVING?
4. TEMPO- HOW FAST ARE YOU
MOVING THE LOAD?
LOADED CARRY
5. REST- HOW MUCH TIME DO YOU
REST BETWEEN SETS?
6. PLANE OF MOTION - SAGITAL,
FRONTAL OR TRANSVERSE.
PUSH
7. VECTOR OF MOVEMENT - THE
DIRECTION OR ANGLE OF THE
MOVEMENT PATTERN.
PAR T 4
A RE YO U P OWER FUL ?
HIGHLIGHT REELS ARE
BUILT ON SPEED
& POWER...
The solution? Training for maximum speed and
explosive power.
Quick footwork, explosive takedowns, lightning fast
hands and fast transitions...
Whether you’re on the mat or in the cage, there is always
a cycle of high n low intensity effort throughout each
round.
Speed, Power, and Explosiveness are fundamental to
the fighter’s success.
Those explosive exchanges are typically only 2-12 seconds... blasting a takedown, scrambling for position,
combinations, etc.
In order to improve speed and power, our training
needs
to address these demands.
If you train incorrectly, then you become slower... and
it sucks to be slow!
We’ve all been a step behind an opponent... Slower to
react, strike, or capitalize on an opening.
Its demoralizing if you are unable to execute.
The solution? Training for maximum speed and
explosive power.
Its demoralizing if you are unable to execute.
The solution? Training for maximum speed and
explosive power.
Every moment in your training will come down to movements so fast you’ll be either the victor or or on your
back.
Do you want to be the champion or do you want to be
the body sprawled on the mat?
The way you develop power may decide...
So, what exactly is power?
Power is the ability to exert a maximal force in as short
a time as possible--those quick bursts of energy--that
throw maximum force at your opponent with minimal
effort.
Explosive power is the x-factor that can define the fight.
Explosive power is the moment that everyone remembers, that one moment that changes the dynamic of a
fight from two competitors to one winner and one loser.
COMMON MISTAKES
WHEN DEVELOPING SPEED
& POWER INCLUDE:
•
Y O U A S S UME PO WER IS A B Y P RODUCT OF WORKING OUT. YOU HAVE NO
U ND E R S TAN D IN G O F H O W TO TRULY DEVEL OP IT.
•
Y O U H AV E N O P LA N TO D EV ELO P EXPL OSIVENESS.
•
Y O U D O N ’ T G ET EN O U G H RES T T O PROPERLY DEVEL OP SPEED.
•
Y O U A R E DO IN G EX P LO S IV E D R IL L S AT SUBM AXIM AL SPEED.
•
Y O U A R E USIN G R A N D O M CIR C UITS THAT ARE TOUGH, BUT SL OWING YOU D O W N.
FATIGUE IS THE FIGHTER'S KRYPONITE
Your Power-Workouts should use a combination of
high-intensity with low-volume.
Short, fast, violent, bursts of effort -->
What are some examples of power exercises?
Sprints / Medicine Ball Throws / Box Jumps
2 Types of Power Development: peak power & power
endurance
Think of peak power as the one time, circus freak that
can jump out of the gym.
You can be an explosive athlete with incredible
power, but you have to be able to repeatedly reach
these athletic pinnacles in a fight to become the best
you can be.
Power endurance is just that—your ability to repeat
explosive efforts over and over again.
It’s the fighter’s holy grail.
The key is in understanding how to develop these
characteristics for each individual person, to cater to
their own needs and goals.
With the right plan, we can develop that endurance
into you.
Click Here to Get the
Fighter’s Holy Grail
WHAT IS POWER
ATHLETIC POWER IS DEFINED BY THE ABILITY
TO EXERT AMAXIMAL FORCE IN A MINIMAL
AMOUNT OF TIME.
POWER EXERCISES
TEST YOUR POWER
FIGHT STATS
POWER WORKOUTS SHOULD BE
1. High Intensity
2. Low Volume
3. Allow Complete Rest
Between Sets and Series
OVERTRAINING KILLS POWER
Research Shows that training too hard, too
often, without sufficient recovery can lead
to a huge decrease in performance
36%
POWER OUTPUT
MED BALL DISTANCE THROW
POWER CLEAN
5-10-5 AGILITY
BROAD JUMP
MED BALL THROW FOR DISTANCE (5KG) .20’ 35’ 50’+
POWER CLEAN (% OF BW) .75 1.0 1.25
5 - 10 - 5 AGILITY 5.0 4.7 4.5SEC
BROAD JUMP (2FT-2FT) 70’’ 85’’ 100’’+
PAR T 5
ARE Y O U P R EPAR ED
T O C O M P ETE
I T’ S ALM O S T T I M E . . .
You’ve invested years into your athletic career...full of blood,
sweat and tears.
In just a few short weeks, every early morning, tough practice, every workout, every victory and every setback you’ve
faced, will bleed out on the mat.
There’s no hiding. The lights are on and everyone’s watching.
Are you 100% Prepared to Compete?
Champion-caliber fighters are always prepared... both physically and mentally.
It takes years and years to get combat-ready, but the nuances
are made in the final weeks. This is your time to cut the crap,
get laser-focused, and ready for battle. It all comes down to
this.
MISTAKES LEADING UP TO COMPETITION:
•
YOU ARE DOING TOO MUCH, AND LEFT NO TIME TO
RECOVER BEFORE THE FIGHT.
•
YOU’RE MENTALLY AND PHYSICALLY EXHAUSTED.
•
YOU HAVEN’T ACCOUNTED FOR ALL THE STRESSES
INVOLVED WITH COMPETING.
Did you realize? Research shows that even only two weeks in
an overtrained state may result in a 5% reduction in strength
and 36% reduction in power. Even worse? It takes between
two-to-eight weeks to recover from overtraining.
You MUST develop a plan
You should walk onto the mat, or into the cage, rested, focused, fueled and 100% prepared for compete.
I get it--it can be brutal. The pain, anxiety, and frustration that
naturally comes leading up to a match...this only worsens
when you factor in weight cuts, training, mindset, media,
sponsors, friends, family, and other responsibilities.
As these stressors build, its vital that we adjust our training,
so we are able to fully recover and sharply perform, regardless of the storm around us.
It is absolutely, undeniably important that your last few
weeks before the fight are handled
correctly.
HANDLE YOUR STUFF. OR GET HANDLED.
SIGNS OF OVERREACHING &
OVERTRAINING INCLUDE
•
REDUCED PERFORMANCE & COORDINATION
•
ELEVATED RESTING HEART RATE
•
LNCREASED BLOOD PRESSURE
•
LETHARGIC OR TIRED ALL OF THE TIME
•
DEPRESSION AND/OR ANXIETY
•
REDUCED SEXUAL DESIRE
•
LNSOMNIA
•
CHRONIC SORENESS OR PAIN
DOES THAT MEAN YOU HAVE TO STOP
WORKING OUT? HELL NO!
Your last few weeks are meant for adjusting your workouts
to account for the other major stresses the countdown
brings. It also means cutting out the things that are getting
in your way.
You’re making mistakes and you don’t even know it.
KEEP WORKING OUT, BUT KEEP THESE THINGS IN MIND:
•
REGENERATE, RESTORE AND RECOVERY IS ESSENTIAL.
•
REDUCE THE VOLUME (HOW MUCH) OF ALL TRAINING.
•
FIRE UP THE NERVOUS SYSTEM AND MAINTAIN INTENSITY.
•
REHEARSE YOUR GAME PLAN IN YOUR HEAD
•
STAY ON TRACK -- NOW AIN’T THE TIME FOR ANYTHING NEW
AND DON’T FORGET THE MOST
IMPORTANT THING: RECOVER!
This isn’t my first rodeo—I’ve done it as a coach and an
athlete. I’ve been in your shoes.
I remember what it’s like so I built this system to address
the common mistakes you might encounter. With some
simple tools to get your mind and body prepared for
competition.
I know I can get you truly prepared for competition.
Prepare for Battle
TIPS LEADING INTO COMPETITION
LAST FEW WORKOUTS SHOULD
Keep the Athlete Healthy - Warm Up with mobility, activation and simple bodyweight drills.
Fire Up the Nervous System - Small Doses of
Agility, Plyometrics or throwing drills.
Maintain Strength - Keep it simple. Pick stuff up,
squat, lunge, push, pull and carry.
Improve Power Endurance - Improve your ability
to repeat explosive efforts.
Nothing New - This is not the time to try new
things. Fine tune the things you’ve been working
on for awhile.
MONITOR RECOVERY
RESTING HEART RATE
Take a resting heart rate reading every
morning, before getting out of bed.
RECOVERY BETWEEN ROUNDS
After sparring or rolling live, take your
heart rate and then rest for 1 minute and
repeat the test
PERFROMANCE NUMBERS
A simple vertical jump test can tell you
a lot about an athlete’s recovery
BO N US # 1 : H O W
ST R ONG I S Y O U R G R IP ?
Everybody’s rolled against an opponent with a ridiculous,
vice-like grip. And. It. Sucks.
Having vice-like grips give you a significant advantage. Grip
strength affects everything from wrist control to punching
power.
What does this mean? You can’t finish off strong opponents
with underwhelming grip.
The truth is, most coaches and athletes either overlook grip,
or don’t know how to train for it.
HERE’S WHAT’S BEING DONE WRONG.
•
YOU THINK SKILL TRAINING IS ENOUGH.
•
YOU’RE NOT USING A VARIETY OF GRIPS
•
IN THE GYM.
•
YOU’RE ONLY BUILDING GRIP WITH ONE METHOD
OR TACTIC.
•
LIKE ALL OTHER TRAINING, YOU HAVE NO PLAN
TO IMPROVE YOUR GRIP STRENGTH.
Grip strength is an overlooked necessity of combat sports.
I’ve spent hundreds of hours working on perfecting it over
the past decade, and I want to share my knowledge with
you.
Click Here to
Grip Stronger
BO N US # 2 : L E A R N IN G
TO B R AC E & T R A NS FER FO RC E
A STRONG CORE COMPLIMENTS EVERYTHING YOU DO.
You need to be able to brace and resist forces, transfer energy between your
legs and arms, and move efficiently in all planes of motion.
Whether it’s a punch, takedown, kick or throw, how violently it occurs, directly correlates to how well your body transfers energy up from your legs,
through your torso, and then through your arms. The core musculature
basically ties our upper and lower body together. IT is responsible for bracing
and transferring force between our limbs.
When we punch, the force starts at the ground, transfers up, through our hips
and torso, through our shoulders and into our fist.
The same goes for kicks, takedowns, scrambles and other positions.
One key component is making sure our core stable, strong, and capable of
bracing and efficiently transferring force.
Proper core strength (this means more than adorable six-pack) gives you a
massive advantage over your competition.
COMMON CORE TRAINING MISTAKES INCLUDE:
•
•
•
•
You rely on a crazy volume of sit-ups and/or planks.
You are using outdated, dangerous drills that put your back at risk.
You aren’t following proper progressions to build a solid foundation.
You’re jumping in without a plan.
See? It’s more than just cutting carbs and doing sit-ups.
You need a dedicated plan-of-attack to build a powerful core.
If you want stronger takedowns, sharper strikes, and dominating ground
control, focus on the four categories of core strength:
•
FLEXION/ANTI FLEXION: AB WHEEL ROLLOUTS
•
EXTENSION/ANTI EXTENSION: BACK EXTENSIONS
•
ROTATION/ANTI ROTATION: CABLE CHOPS
•
LATERAL FLEXION/ANTI LAT. FLEXION: SUITCASE CARRIES
DOES THIS SOUND CONFUSING? NO PROBLEM.
After years on the mat and training a variety of fighters, I’ve been able to put
together a clear-yet-comprehensive guide to core strength. In 12-weeks, you
can be well on your way to victory, using training protocols I’ve developed
for MMA Fighters (competing in both the UFC and Bellator), Olympic Wrestlers, and BJJ World-Champs.
PUT T I NG I T A L L T O G ETH ER
WE’VE COVERED A LOT OF GROUND.
Hopefully you’ve learned a lot about yourself. And, if I did my job correctly, you’ve looked in the mirror and taken yourself at face value.
You’ve recognized your strengths. You’ve acknowledged
your weaknesses.
This provides a real life, unbiased assessment of who you are and what
you can do to improve... and you’re ready to become better.
The next step: get a plan and ACT.
CONSISTENCY IS THE KEY TO VICTORY.
You combine a rock-solid plan with a stubborn consistency? That is the
fastest way to progress, build momentum and start overwhelming the
competition.
IN ORDER TO WIN:
1. DEVELOP A COORDINATED PLAN OF ATTACK BETWEEN
ALL THE COACHES.
2. EVERYONE MUST COMMUNICATE CLEARLY AND CONSISTENTLY.
3. ASSESS AND MONITOR YOUR PHYSICAL AND MENTAL HEALTH.
4. VARY THE VOLUME AND INTENSITY OF TRAINING.
5. REMEMBER: PERSISTENCE AND CONSISTENCY
BUILD MENTAL TOUGHNESS.
MAYBE YOU ONLY NEEDED ONE OR TWO
TUNE-UPS. THAT’S GREAT!
But, after years of coaching elite fighters across the fiercest disciplines,
I’ll bet my chips that you would benefit from working on every major
factor. That’s not a knock on you. That’s over a decade of working with
world-class athletes and leading them to take the reins on their weapons. I’ve watched many fighters master their weaknesses. And then I
watched them win.
THIS IS WHAT THEY HAD TO SAY:
“Since I started training with Corey Beasley my
game has elevated much more then I thought
possible. I have trained with lots of strength
and conditioning coaches and none of them
come close to what i have found here. The
program is flexible, challenging and helps me
keep moving every week.”
– IAN MCCALL, FORMER UFC FIGHTER AND TFC WORLD CHAMPION
“In all my years of training around the world,
nothing compares to the workouts in this program. The workouts make me strong, help my
cardio, but also help me stay healthy
and pain free.”
-- RICARDO ABREU, UFC FIGHTER, 2X BJJ CHAMPION
“As a World Class athlete I have trained all over
the world and basically thought I had seen it
all for better or worse throughout my career
but these workouts throws something new at
me every time I train. They make training fun
again.”
-- SHANNON SLACK - FORMER OLYMPIC WRESTLER AND
BELLATOR FIGHTER
“The workouts are effective and always challenging. I
have noticed a definite improvement in my endurance
and strength in my fighting and overall fitness from
training with Fight Camp Conditioning.”
-- JESSICA PENNE - INVICTA WORLD CHAMPION & UFC FIGHTER
“As a professional UFC fighter having the best strength
and conditioning training is imperative. 2011 is a big year
for me and that’s why I sought out Fight Camp Conditioning. Strength, power and endurance all is one place.
Amazing! Whether you are training for a specific sport or
just trying to get in the best shape possible you need Fight
Camp Conditioning. I can’t recommend this place enough.
Contact them today and see if you are lucky enough for
them to fit you in.”
-- JAMES “LIGHTNING” WILKS - WINNER OF SEASON 9 TUF
“Corey’s workouts challenge me mentally and physically…forcing me to get in the best shape of my life
and perform at my best. Really effective workouts!”
-- CARLA ESPARZA - FORMER INVICTA AND UFC WORLD CHAMPION
“Brother, you have the best training by far! Today and
every day has been top notch conditioning… thanks
Corey!”
-- MICHAEL “JOKER” GUYMON – UFC VETERAN, KING OF THE CAGE CHAMPION
I’LL SHOW YOU EXACTLY HOW TO MAKE IT HAPPEN.
LET’S GO. I CAN’T WAIT TO GET STARTED.
Corey Beasley
Fight Camp Conditioning
D I SCL AI M E R : I AM A STRENGTH COACH THAT PLAYS A SUPPORTING ROLE IN MY
ATHLETE’S CAREER. IN ORDER TO MAXIMIZE RESULTS FROM THIS PROGRAM, BE
SURE TO CONSULT WITH YOUR HEAD COACH AND ANY OTHER PROFESSIONAL PROVIDING ADVICE ON YOUR HEALTH AND PERFORMANCE. IT’S ESSENTIAL THAT EVERYONE IS ON THE SAME PAGE. SUCCESS REQUIRES A FLEXIBLE, COORDINATED
APPROACH BETWEEN WORK, REST, RECOVERY, SKILL AND STRENGTH & CONDITIONING. THE CONCEPTS DESCRIBED IN THIS EBOOK ARE SIMPLY ONE PIECE OF A LARGER PUZZLE, SO DISCUSS, PLAN, AND EXECUTE ACCORDINGLY.
YOU MADE IT ALL THE WAY THROUGH THIS BOOK. THAT PROVES TO ME THAT YOU ARE COMMITTED
TO EXCELLENCE AND ARE READY TO DO WHATEVER IT TAKES TO WIN.
I’VE POURED ALL MY KNOWLEDGE INTO AN INFORMATION-PACKED ALLACCESS MEMBERSHIP FOR CONTENDERS JUST LIKE YOU.
.INSIDE, YOU’LL FIND OVER 400 VIDEO EXERCISE PROGRESSION; VIDEO TIPS AND TRICKS; NUTRITION GUIDELINES;
VIDEO TUTORIALS FROM TOP COACHES; A PRIVATE FORUM FOR ALL-ACCESS MEMBERS; AND, BEST OF ALL,
EVERY PROGRAM WE DISCUSSED IN THIS BOOK.