The only 20 min workout plan
created by professionals to
get in shape, defend yourself
and build unshakable
confidence
In this report you
will learn:
The
Winner
Mindset
to
skyrocket
without needing any experience, trainingspartner or ever stepping
into the gym to punch hours on the heavy bag
your
confidence when
you walk through
every days life
The
Biohacking
nutrition strategy
that transformed
hundreds
of
students
into
get
the
best
of
their
shape
lives
to
while
enjoying
still
the
foods they love
The unique Fight
Gecko
Training
plan to learn to
fight and defend
yourself and your
loved ones a with
just
20min
training a day
of
CASE STUDIES:
How Raphael lost 30kg+ in one year and built unshakable confidence How Elias used our approach to drastically improve his boxing
technique and physique in just 10 weeks
Fabian’s incredible story on how he used martial arts to safe his own
life and come back from depression and mental illness
CREATED BY THE THE FIGHTGECKO TEAM
Your plan to to get in shape, defend
yourself and build unshakable
confidence
Congratulations, today you have made probably the very best decision of your life.
Because you just made the decision to download this report and become a man of high
value. A man who understands that his body is his greatest asset. A man who wants to be
able to defend yourself and your loved ones while getting in the best shape possible.
See, have you ever wondered what separates the average people from the elite? The elite have access to information which the masses out there simply don’t have.
And when you read this Fightgecko Combat Ready Report carefully, you will access the best
information possible.
With our unique approach we transform average men with no confidence, out of shape and
no fighting skills at all, into confident warriors. And if you apply what you learn today, you
will have a secret advantage in life. It works like a cheat code in GTA.
Once you know how, you will reach not just your physical goals, but also your life goals 100x
faster.
This report is for men who:
Want to understand the mindset, that separates winners from losers
Want to lose weight or build a strong muscular body
Want to learn to fight to defend themselves
Want to build more confidence in every days life
ABOUT COACHES and FIGHTGECKO TEAM
What and who is exactly Fightgecko?
We are ONE Brotherhood of experts, consistent out of 6 high level
martial arts coaches and fighters, driven to transform men and help
them make more out of their lives.
Why do we all train martial arts?
Martial arts quiet our constantly loud thoughts by bringing us into the present moment,
leaving no time for distractions. This enables us to have extreme focus in everyday life, at
work, in relationships, and every other aspect in our lives. We stand for not running away
from our problems or hiding. We are strong and brave enough to face them. We always help
others, protect the weaker, and use our strength to bring positivity and value into the world.
Martial arts gives us the necessary strength and courage to face any challenge. With martial
arts, we bravely navigate through life every day and have the confidence to seize new
opportunities. But the sad reality is, most men are far away from this life and experience a
completely different reality.
The The
Big
problem
Big
problem is... is...
Almost every man nowadays, won't be able to defend, neither themselves or their family in
emergency situations.
When a heated situation happens, let’s say for example their wife gets touched by another
man without permission or their friend gets bullied, they look away and act like cowards.
And that’s because they never learned how to become a truly strong and capable man.
If we are honest, most men can’t even get their asses up to do 30 Push Ups, they have no
drive
to
do
anything
productive
in
life,
because
they
have
the
wrong
mindset
and
are
missing the right strategy.
And
as
a
result
most
people
don’t
even
have
control
over
their
weight
and
aren’t
even
confident enough to take off their shirt during holidays or talk to the woman they secretly
like for a long time.
Why your mindset and strategy is more
important than the perfect workout
plan and the perfect nutrition
strategy
It all starts inside your own mind
Deep inside most people want to change something, but they think they don’t know how.
And once they really think about the solution they actually know what to do.
Go to training, eat well and hang around with winners instead of losers.
But when it’s finally time to do something to really change, they get overwhelmed.
It feels like they would be paralyzed.
And all these questions come up in to their mind:
What training plan is the best?
How long should I train?
what should I eat?
How should I train without a proper coach?
How can I defend myself if someone would hit me for real?
And because of all this endless questions and insecure thoughts, they actually never start to
change something. And so becoming stronger,more confident and combat ready remains
just a wish in their head. Being Lazy, overweight, stressed, weak, feeling like a loser inside
their own mind, that all unfortunately will be the reality for the rest of the lives of most men.
See, the real problem lies not in the training plan, not in their nutrition strategy, it’s deep
inside their mind.
Their own mind is stopping them from becoming the best version of themselves.
They stay average, like everybody else does. And average guys will always lose in today’s
world. The sad truth is 99% are always losing, while the Top 1% of men have the best lifes
possible and live like a true winner.
And our goal with this report is to give you a bulletproof strategy and upgrade your mindset,
that will help you turn your life around and become a winner too.
PROBLEM #1: Why most people lose in life
and how to build the Winners Mindset
Before we discuss anything related to fitness, fighting, or nutrition, Let me tell you a quote from the greatest boxer of all time “Mike Tyson”.
“THIS IS NOT A TOUGH MANS WORLD - THIS IS A THINKING MANS WORLD.”
I want to make it clear.
When you learn to use and focus your mental power,
your body transformation will be
achieved much much faster and almost effortless. In this program I will teach you my exact
process of how you can trick and reprogram your mind for success.
And when done correctly, not just for the next few weeks, but for the rest of your life.
You
know
what
happens
with
95%
of
all
the
people
who
want
to
reach
a
fitness
transformation.
They get excited for 3 days and then they stop, they fall back into old habits.
So,Instead of getting bored of the diet or in your training sessions..
You will feel so much better about your transformation when you
understand how your
brain functions and how to use it for you instead of against you.
All my clients who applied the following mental frameworks, followed the nutrition protocol
and followed exactly the 20 min workout blueprint, had phenomenal life changing results.
This stuff works. Every area will improve:
Your health, your fighting skills, your confidence and Your relationships.
And that’s only possible if you understand and apply The following 3 Principles of the
Winners Mindset.
You become What You Think About
Let me explain, and you will understand:
Your thoughts, become your words…
Your words activate your feelings….
Your feelings turn into your actions….
Your actions become your habits....
Finally your habits determine your way of life…
But how does this correlate to your transformation?
I'll tell you right now.
Tell me…
How can you control what you put into your body when you can't control your thoughts?
How could you be motivated if your own thoughts are telling you:
That you are a lazy person. That you can’t get in shape.
That you should quit.
That you should get back in your soft bed and watch a movie.
We don't want to think these thoughts, because they are keeping you in the wrong reality.
So your goal is to influence your thoughts, with only what you really want. And repeat those
thoughts over and over again.
Never think about what you don't want and principle number 2 will show you how.
Your Brain Is A Record Of Your Past
According to neural science, the brain is organized to reflect everything you have
experienced in your life.
Meaning, your brain is a record of your past environment. But not only your brain. Our whole body is full of neurons. The information of the past is stored in every cell of our
body.
You have to pay very close attention to your thoughts throughout your day.
Ask yourself: Why do I think this destructive thought?
And then you will realize that all your thoughts today are just a record of the past.
The Moment your mind comes up which a thought of your past, which will lead you to
failure, You just smile, and think the opposite, If you think you don’t want to go for a workout.
You realize the thought, And you turn it around.
„I know you want to keep me in the same place, but NO I am stronger than
my old program“
And that’s the big learning from the lesson!!
Only reinforce the thoughts which will give you a better future in return.
If you’re past thoughts come up and your mind is talking to you
You can’t do i
Stay in bed and better watch your favorite episod
Skip the workout today, you deserve a break…
Every time you catch your own destructive thoughts - Realize it - Smile again.
And Counter with a good thought which will get you closer to your goals in the future.
But be aware that it will take some time, you can´t change instantly and that´s what I want
to teach you in principle number 3.
Today's INPUT become next Month's OUTPUT
To simplify the meaning of this principle. I’ll tell you the story of Jack.
He was a young man, aged 30 and he had not exercised once since graduating at his school.
He weighs 250 pounds now. So, One day He decided he wants to lose weight and so he goes
for a run. His goal was to lose 51 pounds to get under 200. So he puts on his running shoes,
he goes for a run. When he gets back he immediately gets on the scale, but he weighs the
same. The next day again, he puts on his running shoes goes for a run, gets on the scale, he
weighs again the same. He repeats this for a 3rd and 4th day Running shoes, scale, same
weight. Then, after the 5th day he gets on the scale and shock BOOOM. 252 pounds
He has not lost a single pound. But it got worse, he gained weight.
He put on 2 pounds because of the increased long exercise he was not used to. His body
craved more energy in form of calories so he ate more than he actually burned off. You can
imagine the shock and his expression of his face.
He stopped with the training. He thought and believed it doesn't work, he got upset. And
had gone back to his normal life, to his old habits and routines. From then on he repeated his
old program and thoughts and subconscious action, over and over and over. And now, 5
years later, he is 35 years old
What do you think he looks like? How much does he weigh today? 300 pounds
He putted on another 50 pounds instead of cutting them down 5 years ago.
You will not get a shredded Sixpack after the first week. You may also not become a world
champion after doing the first martial arts workout. It will take some time, but compare that
to your next 30,40,50 years in life, if you just do NOTHING.
The next few weeks can truely change your whole life.
And so it will, if you keep reading, and just applying everything I teach you here today. Its important to understand, that some of you will get there after maybe 8 weeks, some of
you will need 3 or 4 months.
It depends where you are right now.
What is your current thoughts look like, what is your program?
How self destructive are your thoughts and habits?
How long did you repeat your unhealthy lifestyle already?
But it doesn’t matter at all where you start?
It's never too late.
When you understand and implement all these principles. Sooner or later you will get there. That’s a promise.
PROBLEM #2: The Biohacking Nutrition
strategy
After
you
nutrition.
understand
Controlling
the
right
what
mindset
gets
into
the
you
need
mind
to
and
succeed,
body
is
the
the
next
key
to
big
your
pillar
best
is
your
possible
transformation ever.
Secondly it will dictate your everyday overall performance. How your mood will be.
How your sleep will be. How your body recovery will be.
So when we know how to control what we put into our mind,
We know how to think about
what we will put in our body. I want to keep the nutrition stuff simple. Everything I tell you
here is not only backed by nearest science
But also by my clients and my own experience.
We could talk weeks and weeks about how the body works,
what photosynthesis is, how the
body functions, how our biochemistry functions…
But what We really only need is to cover the next 3 questions .
1.1.) Why do we have to eat ?
The Body and our Brain needs fuel in form of energy in our day to day life and we measure
that needed energy in calories. These
calories we can get from foods, drinks or supplements.
We can get the calories in 3 different forms:
Carbs, fat or protein.
Carbs and Protein have 4 kcal per gram. Fat has 9 kcal per gram.
We will talk about these specs later on. If we talk for the general majority. Most people have
fat to lose. So most people have to get leaner. But what does it take to get leaner?
If we eat more kcal then our body needs, we will gain weight and store these extra kcal in
our fat cells. If we eat less kcal than we need, we lose weight, because our body runs on the
fat cells itself.
And that’s what we want to accomplish.
Gain muscle while losing fat. Our body is a miracle, if we feed it right, we will build muscle
while simultaneously slicing off fat. And this can be only accomplished if we take in less kcal
than we need but keep our protein high enough, to not lose our muscle.
In this report you will learn how you can make it quite effortless. You don’t want to eat too
less,
you
want
to
feel
good
and
not
get
to
hungry.
We
will
hit
the
much we exactly need to eat, we will be covering in the next question.
sweet
spot
here.
How
PROBLEM #2: The Biohacking Nutrition
strategy
1.2) How much to eat?
So know we know that Food is a tool to give us energy, and if we take in too much energy
the energy gets stored as fat cells. When you think about the traditional eating habits.
Breakfast then a snack, Lunch then a snack, Dinner then again some snacks.
TOO MUCH FOOD.
We simply don’t need as much kcal as 99% of people are taking in.. So how much kcal should
we eat?
The answer directly correlates with how much our body consumes. Now most people, if you
are moderately active and hit your absolute minimum of 4-5x 20 min workouts per week,
you’re going to burn about 15 cals per pound of bodyweight. If you’re 100kg or 220 lbs that’s around 3300 cals per day. If you’re 80 kg or 175 lbs that’s around 2600 cals per day. So simply take your weight in pounds and multiply it with 15 or take your weight in kg and
multiply it by 33.There you know what your daily kcal need is.
The main kcal deficit recommendation for losing weight and burning fat is between 400-800
kcal.
If you need to lose more weight, go to the higher end, if your main goal is to burn only the fat
and not lose to much weight, go with the lower end of the kcal deficit.
So let’s get back to the 100kg or 220 lbs example.
220 lbs*15= 3300 kcal.
If you need 3300 kcal and want to lose weight?
Lets calculate it through together
3300-800 kcal deficit =
2500 kcal. Here you go.
That’s very important to remember.
You must be in a caloric deficit to lose weight.
PROBLEM #2: The Biohacking Nutrition
strategy
1.2.) How much to eat ?
In this program the goal is to make it as easy and enjoyable for you to get lean and reach
your
dream
carbs,
body.
chocolate,
So
if
you
sweets,
ice
eat
under
cream…
your
it
kcal
doesn’t
deficit
matter
you
as
could
long
as
also
you
eat
are
potatoes,
in
your
Rice,
deficit,
it
doesn’t matter. And yeah that’s all you need to lose weight and slice your body-fat off.
Eat
in
a
kcal
deficit,
do
your
Workouts
every
week
and
feed
your
brain
with
the
right
information to stay on track.
When we got this, there is only 1 important metric missing. The protein intake.
We want to make sure you’re not lose your muscle. Instead we want to build muscle while
simultaneously
slice
of
your
body
fat.
How
do
we
do
that?
We
need
to
track
our
protein
intake.
Rule of thumb:
It’s about 0.8g per pound bodyweight. Or 1.75g per kilogram bodyweight.
So
for
example,
I
weigh
around
80
kg
or
175
pounds.
I
need
around
140g
weigh 100 kg or 220 pounds … You need around 175g of protein. So if you’re
of
protein.
If
you
220 pounds your
daily kcal need is 3300 kcal.
Because of the rule of thumb your weight in pounds 220 times 15 = 3300 kcal
If your goal is to lose under 20 lbs or under 10kg you can go with a 400 kcal deficit -> So 2900
kcal.
If your goal is to lose more weight
more aggressive like 30 40 lbs or 20 30 kilos, you want to
go with a bigger deficit. Something like 800 kcal so your daily limit is then 2500 kcal.
From these 2500 kcal you need 175g of protein. 1g protein has 4 kcal so 175 times 4 is 700g.
In this example 700g of proteins for a man with 220 pounds or 100kg.
So from all your 2500 kcal limit, you need to take in 700 kcal from protein. So for the rest 1800 kcal you can take them in from whatever you want. Of course it’s better
not to choose fast food and sugar drinks like Coca Cola or red bull. But even if you would, you
would still lose weight and get stronger.
To some it up The main rules are
eat under your caloric limit
and take in the right amount of protein
Now if you want to Gain weight, you simply eat more kcal than your body needs.
If you’re 175 pounds or 80 kg
you need 2600 kcal.
Simply calculate 2600 kcal + a 400-600
kcal surplus to put on weight. Here we go. We need around 3000 - 3200 kcal a day to bulk up.
PROBLEM #2: The Biohacking Nutrition
strategy
1.3) What to eat?
Remember the goal is to make the nutrition plan as enjoyable and easy to follow as possible. When the diet is simple and well planned out, then getting lean will become automatic. So let’s take you through a day of eating right now. The First Thing in Morning you wake up
you drink some sparkling water to get something in the stomach, have black coffee if you
want to boost your alertness and to keep your mental focus on point. The key is to keep your
diet simple. I eat nearly the same things every day. And I Aim to fast 5-6 hours after rising. So if I wake up at 8am my 1st meal is around 1-2pm. Then I break the fast.
So for me, if I want to keep my weight at the same level, I need 2600 kcal. It’s the also the same for the 100kg 220 pounds guy example who wants to loose weight..
Because he needs around 3300. And when he subtracts the kcal deficit which he needs if he
want to lose weight he would have approximately the same kcal intake as me - 2600 kcal.
The
First
example
Meal
of
around
Day
700
should
kcal
in
be
my
around
first
25-30%
meal.
I
of
daily
recommend
kcals.
That’s
keeping
the
with
first
the
meal
2600
of
kcal
the
day
smaller because I realized that when I eat too much I get tired and my brain gets fatigued.
I really don’t like my energy state when I eat too much.
So what foods should we
I
Break
my
fast
with
eat:
Lean
Protein
from
meat
or
fish,
paired
avocado and vegetables. 3-4 hours after that I like to take in
with
a
salad
with
olive
oil,
my first snack (Around 10-15% of
the daily calories). For the protein snacks I love to have nuts or protein greek yoghurt with
fresh berries or just something with good fats and protein. If you want to keep it really simple
just eat a protein bar, but watch out, that you don’t pick one with too much sugar in it.
And shortly before my 8-hour eating window closes I take in my last big meal.
The Dinner (Around 60% of daily calories):
This is the most enjoyable food of the day which you will
look forward to everyday. Typically here I have steak or chicken so again a lean protein source. Some carbs on the side
with potatoes or rice with butter or olive oil. After that I like to have some delicious sweets;
For example chocolate or ice cream. To make something clear:
There is no need to obsess about protein. It's not hard to get the protein in, when you have
the right strategy. With this nutrition plan you should be hitting
(Remember
0.8x
your
pounds
140g of protein per day.
and
20g
mind
In
that
your
protein
sticking
to
or
1.75
times
your
kilogram)
so
your protein intake
If
you’re
175
lbs
that’s
about
Around 80g in the big meal, another 40g when you break the fast,
snack.
the
This
calorie
is
the
deficit
is
optimal
most
diet
from
important
If
my
you
eating in a kcal surplus is important if you want to put on weight.
own
experience.
want
to
lose
Keep
weight
in
and
PROBLEM #3: The 20 min. proven Home
Workout plan
The
best
way
to
get
a
strong
shredded
body
while
also
learning
how
to
fight
and
defend
yourself and your loved ones, is by mixing up Boxing Training with Bodyweight exercises.
The
best
either
lower
way
some
body.
to
do
push
Of
it
is
ups
to
for
course
you
choose
upper
can
5
rounds
body
mix
in
á
3
minutes
development
other
body
or
and
after
explosive
exercises
or
do
every
jumps
more
round
to
you
build
rounds,
will
out
but
do
your
if
you
follow the following plan for the next 8 weeks you will have amazing results.
6 workouts a week with 20 minutes of length each at higher intensity are
more then enough to become strong, athletic, cut down your belly fat and
learn to fight at the same time.
We will start with the stance and footwork in workout Number 1. After that we will practice
the
basic
punches
in
workout
2.
But
without
proper
defense
you
will
have
a
hard
time
fighting your opponents without getting injured, and because of that we will dive into all the
passive defense techniques In workout 3. In workout 4 we will talk about connected punches
and show you the most practical techniques for your sparring or fight. In workout 5 we will
combine all the boxing techniques before we dive deep into countering your opponents with
active
defense
in
workout
6.
If
you
do
exactly
what
we
teach
and
follow
through
every
workout with fullest focus and dedication we will guarantee you that you will at least 3x your
boxing
skills
weeks
to
and
really
fitness
get
level.
that
You
muscle
should
mind
do
every
single
connection
workout
and
throughout
download
the
the
next
technique
8
and
movements into your subconscious mind.
Because fighting is chaos, we have absolutely no time to think with our brain about the right
moves when we are under a huge amount of stress. And getting attached equals the biggest
amount of stress you will ever experience. And That's exactly why it’s essential to put in the
reps and repeat our workouts as often as possible.
One more thing, we also want you to build a strong athletic body while learning to punch
like a pro at the same time. That's why in each break you will do some bodyweight exercises.
On the first, third, and fifth training day of the week you will build an explosive Upper Body
with explosive push ups. And on the second 4th and 6th training day you will do explosive
Jumps
to
build
an
explosive
lower
body,
which
will
benefit
your
overall
capability
to
move
and your fighting stance. We will start with 10 push ups or explosive jumps after every round
in
week
explosive
1,
and
jumps
increase
in
the
the
final
reps
week
throughout
8.
Again,
do
the
8
the
exercises
rounds in every workout equals 5x the body exercises.
weeks
until
you
do
after
every
30
push
single
ups
round,
or
so
5
Stance and Footwork
Round 1 - Movement Steps, Round 2 - Slides, Round 3 - In and Outs,
Round 4 - Feather Slides, Round 5 - Angle Change
After the round
10-30 Push Ups for Upper Body Day
10-30 Explosive Jumps for Lower Body Day
Round 1 - Movement Steps
Minute 1 → 1 Step /
Minute 2 → 2 Steps same Side /
Minute 3 → 2 Steps different Side
Round 2 - Slides
Minute 1 → 1 Step /
Minute 2 → 2 Steps same Side
/
Minute 3 → 2 Steps different Side
Round 3 - In and Outs
Hop forward plus backward in fighting stance and utilize stance switches
Round 4 - Feather Slides
Minute 1 → Feather Slides in all directions Minute 2 → 2 Steps ins Circle to the Right/Left
Minute 3 → 2 Slides Circle to the Right/Left
Round 5 - Angle Change
Minute 1 → 2x Left 2x Right
/
Minute 2 → 2x Steps + Left/Right
Right
After the round - 10 Push Ups / 10 Explosive Jumps
/ Minute 3 → 2x Slides + Left/
Single Punches
Round 1 - Jab, Round 2 - Cross, Round 3 - hooks, Round 4 - uppercut,
Round 5 - Combine every single punch
After the round
10-30 Push Ups for Upper Body Day
10-30 Explosive Jumps for Lower Body Day
Here are some tips you should think about when practicing your first
punches
Weight distribution 50/50, don't lean ove
Rotate your punches don´t pus
Start always on your leg, hand comes las
Don´t be stiff, let the energy flow through your whole bod
Shoulder and other hand on your chi
Bring everything back at same speed
Round 1 - Jab
Minute 1 → Static
/
Minute 2 → Forward/Backward
/
Minute 3 → Left/Right
Round 2 - Cross
Minute 1 → Static / Minute 2 → Forward/Backward
/
Minute 3 → Left/Right
After the round - 10 Push Ups / 10 Explosive Jumps
Round 3 -Hooks
Minute 1 → Static / Minute 2 → Forward/Backward / Minute 3 → Left/Right
Round 4 - Uppercuts
Minute 1 → Static /
Minute 2 → Forward/Backward
/ Minute 3 → Left/Right
Round 5 - Combine every single punch
Minute 1 → Static /
Minute 2 → Forward/Backward /
Minute 3 → Left/Right
Passive Defense
Round 1 - Blocking, Round 2 - ParrY, Round 3 - Slip, Round 4 - Roll,
Round 5 - Combine every single Defense
After the round
10-30 Push Ups for Upper Body Day
10-30 Explosive Jumps for Lower Body Day
Boxing is a game of hitting your opponent while not getting hit yourself and for that you
need to have a good defense.
Everything needs to be controlled, small explosive movements, after that back in stance,
stable foot position and weight distribution.
Blocking is the easiest way to defend close the side of your head with the forearm
Round 1 - Blocking
Minute 1 → Head Left/Right
/
Minute 2 → Body Left/Right
/
Minute 3 → Body + Head +
Movement
Round 2 - PARRY
Minute 1 → Left/Right /
Minute 2 → Forward/Backward
/
Minute 3 → Left/Right
Round 3 - SLIP
Minute 1 → Static
/
Minute 2 → Forward/Backward
/
Minute 3 → Left/Right
Round 4 - ROLL
Minute 1 → Static
/
Minute 2 → Forward/Backward
/
Minute 3 → Left/Right
Round 5 - Combine every DEFENSE
Minute 1 → Static /
Minute 2 → Slow
/
Minute 3 → Fast with movement
Connected Punches
Round 1 - Straights, Round 2 - Hooks, Round 3 -Uppercuts, Round 4 With 1x Body Punch, Round 5 - Combine Everything
After the round
10-30 Push Ups for Upper Body DaY
10-30 Explosive Jumps for Lower Body Day
Here are again some tips you should focus on when throwing your
connected punches:
Weight distribution 50/5
Rotate don´t push,Start always on your leg, hand comes las
Don´t be stiff, let the energy flow through your whole bod
Shift energy from one leg to anothe
Shoulder and other hand on your chi
Never both hands ou
See it as a counter game, one hand comes out one hand comes bac
Bring everything back at same speed
Round 1 - Straights
Minute 1 → Jab-Cross Static + Movement(opt.) / Minute 2 → Jab-Cross-Jab Static +
Movement(opt.) / Minute 3 → Cross-Jab-Cross + Movement(opt.)
Round 2 - hooks
Minute 1 → Lead Hook-Rear Hook Static + Movement(opt.) / Minute 2 →Lead Hook-Rear HookLead Hook Static + Movement(opt.) / Minute 3 → Rear Hook-Lead Hook-Rear Hook Static +
Movement(opt.)
Round 3 - uppercuts
Minute 1 → Lead Uppercut-Rear Uppercut Static + Movement(opt.) / Minute 2 → Lead
Uppercut-Rear Uppercut-Lead Uppercut + Movement(opt.) / Minute 3 → Rear Uppercut-Lead
Uppercut-Rear Uppercut Static + Movement(opt.)
Round 4 - With 1x Body Punch
Minute 1 → Jab Head - Cross Body - Jab Head / Minute 2 → Lead Hook Body-Lead Hook HeadRear Hook Head / Minute 3 → Lead Uppercut Body-Rear Uppercut Body-Lead Uppercut Head
Round 5 - Combine Everything
3 Connected Punches (Straights, Hooks, Uppercuts)
Combinations
Jab = 1
Cross = 2
Lead Hook = 3
Rear Hook = 4
Lead Uppercut = 5
Rear Uppercut = 6
B = Punch the Body
H = Punch to the Head
L = Left/Lead
R = Right/Rear
Round 1 - 1 - 1 - 2 - 3 - 6
Round 2 - 2 Body - 3 - 6 - 3
Round 3 - 6-5B-4-3
Round 4 - 1-2-5B-3-2
Round 5 - 2-3-6B-3-2
Active Defense
Round 1 - Blocking Counter, Round 2 - Parry, Round 3 -Slip,
Round 4 - Roll, Round 5 - Combine Everything
Round 1 - Blocking Counter
Minute 1 → Block L.-2-3 / Minute 2 → Block R.-3-6 / Minute 3 → Block L+R-5-6
Round 2 - Parry
Minute 1 → Parry L. - Cross / Minute 2 → Parry R. - 1 - 1 / Minute 3 → Parry Right - Parry Left-6-3
Round 3 -Slip
Minute 1 → Slip - Cross / Minute 2 → Slip - Hook
/ Minute 3 → Slip Lead Slip R-2-3
Round 4 - Roll
Minute 1 → Roll.R.-4-5B / Minute 2 → Roll.L.-5-6B / Minute 3 → Roll R-Roll L.-3-4
Round 5 - COMBINE EVERYTHING
Use one defense and Counter Combination
How Raphael lost 30kg+ in less than
one year and built unshakable
confidence
INTRODUCION
In
a
world
filled
with
fad
diets,
gym
memberships, and fleeting motivation, it can
be challenging to achieve lasting results in
the pursuit of weight loss and fitness.
However, for one individual, the journey to a
healthier, happier life took a significant turn
with the help of the Fightgecko Team and
the unwavering commitment to change. This
case
study
highlights
the
remarkable
transformation of our client, who not only
shed over 30 kilograms but also discovered
newfound confidence and vitality.
THE CHALLENGE
Before embarking on this transformative
journey, our student Raphael had faced
numerous challenges in their quest to lose
weight and improve their overall health. Like
many others, they had tried various diets,
enrolled in multiple gyms, but consistently
struggled to attain sustainable results. The
lack of enjoyment and motivation proved to
be formidable obstacles, causing them to
abandon
previous
efforts
prematurely.
Frustration and disappointment were their
constant companions until they decided it
was time for a different approach.
THE SOLUTION
The turning point came when our student
joined
the
Fightgecko
Combat
Club,
a
unique and engaging fitness community
that specializes in combat sports and holistic
health. This decision marked the beginning
of a profound transformation. Alongside the
Fightgecko team, our client embarked on a
multifaceted journey towards a healthier
lifestyle
How Raphael lost 30kg+ in less than
one year and built unshakable
confidence
THE RESULTS
The results of this transformation were nothing short of astonishing. After committing to the
Fightgecko Combat Club and following their guidance diligently, our client achieved
remarkable outcomes
Weight Loss: Our client lost over 30 kilograms, shedding excess weight and significantly
improving their overall health
Boosted Confidence: With the physical transformation came a newfound confidence that
positively impacted various aspects of their life
Sustained Motivation: Unlike previous attempts, the enjoyment and sense of belonging at
Fightgecko Combat Club kept our client motivated and committed to their fitness
journey
Lifestyle Change: The holistic approach to health and wellness instilled lifelong habits that
ensured the longevity of their results.
Conclusion
The story of our client's transformation serves as a testament to the power of dedication, a
bullet proof training plan, and a supportive community. Through Fightgecko´s unique
approach to fitness, martial arts and holistic health, not only helped our client shed over 30
kilograms but also transformed their entire perspective on life and well-being. This case
study showcases that achieving lasting weight loss and fitness success is possible, even for
those who have previously struggled. With the right mindset, guidance, and community,
anyone can embark on a journey of transformation and rediscover themselves, just as our
client did.
How Elias used our training methods to
drastically improve his boxing
technique and physique in just 10 weeks
INTRODUCION
Before: Struggled with finding the right gym
and trainers, no progress.
After: In just 10 weeks, learned more than in
all the past years and achieved the best
shape of his life.
Elias had been on a relentless quest for
fitness
and
self-improvement.
He
tried
countless gyms and trained with various
trainers,
but
progress
remained
elusive.
Frustration mounted as he continued to hit
plateaus
and
struggle
with
his
fitness
journey.
However, Elias's life took a significant turn
when he discovered the Fightgecko Team. In
just
10
weeks,
he
experienced
a
transformation that had eluded him for
years. Here's Elias's remarkable journey:
THE STRUGGLE
Before joining Fightgecko, Elias faced a
familiar struggle. He had tried numerous
gyms and worked with different trainers,
hoping
to
achieve
his
fitness
goals.
Unfortunately, progress had been slow and
discouraging. The lack of substantial results
left him feeling disheartened and stuck in a
perpetual cycle of disappointment.
How Elias used our training methods to
drastically improve his boxing
technique and physique in just 10 weeks
The Fightgecko Journey
Elias decided to give the Fightgecko Combat Club a chance, and it turned out to be the
game-changer he had been seeking. In just 10 weeks, he underwent a transformative
experience that redefined his fitness journey
Effective Learning: At Fightgecko, Elias found a learning environment like no other. The
trainers provided expert guidance tailored to his unique needs, helping him learn more in
10 weeks than he had in all his previous years of training
Physical Transformation: Elias's body underwent a remarkable transformation as he shed
body fat and built lean muscle. His hard work and dedication paid off, and he achieved
the best shape of his life
Motivation and Support: The Fightgecko community rallied behind Elias, offering
unwavering support and motivation. This sense of belonging and camaraderie kept him
inspired and committed to his fitness journey.
THE RESULTS
Elias's journey with Fightgecko Combat Club was nothing short of extraordinary
Rapid Progress: In just 10 weeks, Elias achieved more than he had in years of previous
training. He developed new skills, increased his fitness level, and saw a significant
reduction in body fat
Confidence Boost: The physical transformation also brought a newfound sense of
confidence that extended beyond the gym, positively impacting other areas of his life
Sustainable Habits: Elias learned sustainable fitness and nutrition habits that would serve
him well for the rest of his life.
CONCLUSION
Elias's story is a testament to the transformative power of finding the right community and
trainers. The FightGecko Team provided him with the knowledge, support, and motivation
needed to break through previous barriers and achieve the best shape of his life in just 10
weeks. Elias's journey is an inspiring reminder that with dedication and the right guidance,
anyone can overcome obstacles and achieve their fitness goals.
Fabian’s incredible story on how he
used martial arts to save his own life
and come back from injury and
depression
When I started, I always thought it required training 7 days
a week, 2 hours a day. That you needed a big bicep, a tough
look to be strong and respected. These beliefs still
stemmed from my school days when I felt weak and
couldn't muster the confidence to stand up for myself. I was
depressed and thought I could never become a strong,
capable man. But I was wrong, I just didn't understand the
winner mindset back then. That everyone of us can change
and become whoever we want.
And once I started focusing on real growth through
developing real skills in the real life with martial arts
everything changed.
Martial arts saved my life and taught me discipline and true
strength. I know that many people out there have
completely given up, don't believe in themselves, and are
unhappy with their bodies. But I am here to tell you that
you can easily change that. But you need to be smarter
than me.
See, when you adjust your mindset and focus on practicing
combat sports consistently over a longer period of time, it
transforms you into something unique.You become
something special that few people get to experience.You
will feel invincible when you stick to a proper plan for a few
months. You will become your absolute best version.But as
some of you know, my own start in the world of combat
sports was very painful. And I began very very late with
training at a combat sports gym at the age of 21. Because
after just a few months of training, I stepped into the ring
for my first fight. It got a very bad injury there, —a double
rib fracture, which led to a pneumothorax lung injury. My
rib punctured my lung, causing it to collapse, in short, I
nearly died from it. I spent two weeks in the hospital
because of it. And now I had time to think about
everything. How could this happen? I gave my all in
training, didn't I? I thought I was so strong... But I was
wrong.
Fabian’s incredible story on how he
used martial arts to save his own life
and come back from injury and
depression
I realized that I had learned almost nothing in the gym, except for hitting the pads and the
heavy bag sloppily, even though a "champion" was leading the training there.
Few coaches take the time to focus on strategic aspects; they just have you beat on each
other without giving feedback. So, I took matters into my own hands, bought all the courses on combat sports I could find,
isolated myself, trained on my own, recorded myself on video to analyze my mistakes from
an external perspective and then improve in the next training session. It became a
commitment with myself to practice shadowboxing every day of the year 2021 and then
improve through video analysis.
When I returned to sparring with others after that year in complete isolation, I was amazed. I
was so far ahead of 99% of my opponents that they couldn't even touch me anymore.
Through the complete technical knowledge and know-how, understanding when to use
which technique, I was simply so far ahead, even if I trained without opponents, partners, or
a heavy bag. Also all my muscles and my fightershape I have built, I have all done just by
myself with bodyweight work and shadowboxing.
Today, I share this knowledge and know-how from the legend Alex Hanma and the Olympic
boxer and 9-time national champion Marcel Montana and the guiness book world record
holder for most full extension punches Pavel Trusov in our online academy.
The FightGecko Combat Club. It is basically your high level fighters gym in your pocket.
Train everywhere, anytime with just 20 min of short effective workout routines a day.
The courses are fully guided, but the biggest benefit you will get is by using our community
where you can message and talk to ALL of our coaches 24/7 and ask all the questions you
need to become the best martial artist you can be.
So, if any of you are interested in taking your Fight IQ and combat sports skills to the next
level while also enhancing your discipline, without relying on a gym or expensive personal
trainer, you can join here:
→ JOIN HERE ←
Have a great evening, champs.