FIGHTERS FIVE A ROADMAP FOR DEVELOPING RELENTLESS, EXPLOSIVE FIGHTERS FOUNDATION OF DEVELOPING PHYSICAL FIGHTERS POWER STRENGTH ENDURANCE HEALTH YOU’RE A COMBAT ATHLETE hether you’re a fighter or grappler, you chose to Wcompete 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. SIMPLY GRINDING & WORKING HARD IS NOT ENOUGH TELL ME IF THIS SOUNDS LIKE YOU: • 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 • You find yourself subscribing to old-school, outdated training methods.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 FAMILIAR? 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. ARE YOU HEALTHY? 2. ARE YOU IN SHAPE? 3. ARE YOU STRONG? 4. ARE YOU POWERFUL? 5. ARE YOU READY TO COMPETE? Honestly answering these questions WHICH WORKOUT IS can help you determine the best type of training for you. RIGHT FOR YOU? MMA | BJJ | KICKBOXING | WRESTLING | BOXING | MUAY THAI Think carefully about each question. Acknowledge your strengths and HOW CAN I GET STRONGER, FASTER & ARE YOU HEALTHY? work on your weaknesses. Now’s your IMPROVE MY CARDIO? YES chance to find them. We’ll walk through PEOPLE ASK US ALL THE TIME, SWE DEVELOPED THIS SIMPLE ‘ROAD MAP’ TO HELP YOU DEVELOP A TRAINING PROGRAM each section, in more detail, below. THATS RIGHT FOR YOU AND YOUR UNIQUE SITUATION. NO That’s what champions do: they cut TUNE UP PROGRAM through the noise and prioritize their WORKOUTS SHOULD BE FOCUSED ON RECOVERY AND REPAIR OF THE WEAK, training. Champions train smart. DAMAGED OR INFLAMMED TISSUE. ARE YOU IN SHAPE Now, I’m not saying you’re failing, nor YES am I saying you’re lacking in all these categories. Only you know you. Trust NO your gut. If you’re confident you are “FATIGUE MAKES battle ready, thanks for downloading-- EXPAND THE TANK COWARDS OF US ALL” WORKOUTS SHOULD BE FOCUSED ON - VINCE LOMBARDI INCREASING WORK CAPACITY, STRENGTH you’ll be just fine without this guide. ENDURANCE AND AEROBIC EFFICIENCY. If you feel like you need a little extra boost in any of these categories, make sure to keep reading, because I made ARE YOU STRONG this book with people like you in mind. YES I’ve worked with countless clients and I’ve culminated experience that’s NO STRENGTH SECRETS USE COMPOUND MPVEMENTS. LIFT BUILD THE BEAST allowed me to organize a performance HEAVY, NEVER GO TO FAILURE, REST WORKOUTS SHOULD BE FOCUSED ON BETWEEN SETS. plan to address all 5 of these sections. 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 ARE YOU POWERFUL YES preparation for whatever combat sport you’re most passionate about. POWER TIP WHEN PERFORMING POWER NO You can skip around and read DRILLS AND EXERCISES, THE INTENSITY SHOULD BE HIGH, THE VOLUME AND DURATION SHOULD BE LOW. DEVELOP THE ATHLETE whatever interests you the most; this ATHLETES NEED THE ABILITY TO EXERT MAXIMAL FORCE IN AS SHORT AMOUNT AS book is chock-full of great info for an POSSIBLE. TEACH YOUR BODY TO EXPLODE! athlete like yourself. But the best part is there’s some bonuses at the end of the CAN YOU REPEAT POWER book if you stick around! YES RECOVER NO PREPARE FOR BATTLE Click Here to Find Out ARE YOU ABLE TO REPEAT BURSTS OF EFFORT FOR THE DURATION OF YOUR MATCH OR FIGHT? What Workout is Best Suited for Your Goals COMPETE WHEN THE TIME TO PERMORM ARRIVES, THE TIME TO PREPARE HAS PASSED PART 1 ARE YOU 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 • Poor Posture is the product of our SO, ARE YOU sedentary lifestyles. Throw in some REALLY HEALTHY? grappling or stand up training, and it only adds to the problem. You need to get your YOUR BODY KNOWS. posture on lock. • Your body’s talking to you. If you have • Asymmetries arise when we have a trouble sleeping, massive amounts significant difference in mobility or of stress, nagging aches or pains, low strength in our bodies; that can lead to libido, low energy, depression, constant compensation in our movement patterns. headaches, or similar...it’s time to take a step back for sake of the long-game. • Nobody gets hurt jumping, but lots of people get hurt landing. Many athletes • In the war you’re waging, your body and focus on developing big engines, but mind must be dialed, if you want to perform forget about improving their brakes. at your best. Producing force is just one piece of the puzzle. Great athletes need to ability to • Take care of yourself, and then take care of absorb force as well. This becomes vital business. when we plant, change directions, land or react to various forces on the mat or in • Common ‘Red Flags’ for Fighters Include: the cage. • 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.