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• You find yourself subscribing to old-school, outdated training methods.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. 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 Want to be healthy and pains, help your body recover quicker and and protect your body? better, and lower your risk of injury, then I have just what you need. 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. PART 2 ARE YOU IN SHAPE? 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. Never Get When done correctly, you can pull your opponent into deep water, push the Gassed Again 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. 3 SIMPLE WAYS TO TEST IF YOU’RE IN SHAPE
WEIGHT RESTING PERFORMANCE BODYFAT HEART RATE TESTS
1.MONITOR WEIGHT - BODYFAT %
ATHLETE BODY %
25
20
15
10
5
0
MALE ATHLETE FEMALE ATHLETE
LEAN 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.
40-60BPM IDEAL FOR ATHLETES PERFORMANCE TESTS
2-5 MIN 1.5 1 MIN MAX EFFORT MILE RUN RECOVERY
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
THERE ARE A BUNCH OF RUNNING 1.5 MILES, FOR MAX YOUR HEART RATE CHALLENGES. 1000FT VER- TIME, IS ABOUT THE MOST OUT BY SPARRING, DRILL- SACLIMBER, 2-5MIN MAX SIMPLE WAY TO TEST ENDUR- ING HARD OR SIMILAR AND CALORIES W/ AIRDYNE BIKES, ANCE AND SEE IF AN ATHLETE THEN MONITOR YOUR HEART 1000M ON ROWING MACHINE IS IN SHAPE. RATE AFTER 1 MIN OF REST. OR SIMILAR, CAN BE USED AS THIS CAN BE DONE WEEKLY A BENCHMARK. TO MONITOR PROGRESS. PART 3 ARE YOU STRONG? 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 some- one 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 overreach- ing 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 as- pects 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 weight- class 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 THE MAXIMUM AMOUNT OF MAXIMUM AMOUNT OF FORCE FORCE THAT SOMEONE CAN EXERTED, REGARLESS OF MUSCLE EXERT IN RELATION TO OR BODY SIZE 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 EXERCISE VARIABLES
WE CAN USE: 1. BODY POSITION- SEATED, BODYWEIGHT, BARBELLS, KNEELING, STAGGERED STANCE, DUMBBELLS, KETTLEBELLS, SQUARE STANCE, ETC. SANDBAGS, ROPES, BANDS, SQUAT, HINGE, PUSH, PULL, 2. LOAD POSITION- ON BACK, CARRY, CHAINS & OTHER TOOLS SHOULDERED, IN FRONT, IN IN THE GYM ARMS, HOLDING, SYMETRICAL, ASYMETRICLE, ETC. SQUAT 3. WEIGHT- HOW MUCH WEIGHT ARE YOU MOVING?
4. TEMPO- HOW FAST ARE YOU MOVING THE LOAD?
5. REST- HOW MUCH TIME DO YOU LOADED CARRY REST BETWEEN SETS?
6. PLANE OF MOTION - SAGITAL, FRONTAL OR TRANSVERSE.
7. VECTOR OF MOVEMENT - THE DIRECTION OR ANGLE OF THE PUSH MOVEMENT PATTERN. PART 4 ARE YOU POWERFUL? The solution? Training for maximum speed and HIGHLIGHT REELS ARE explosive power. BUILT ON SPEED Its demoralizing if you are unable to execute. The solution? Training for maximum speed and & POWER... explosive power.
Quick footwork, explosive takedowns, lightning fast Whether you’re on the mat or in the cage, there is always hands and fast transitions... a cycle of high n low intensity effort throughout each round. Speed, Power, and Explosiveness are fundamental to the fighter’s success. Every moment in your training will come down to move- ments so fast you’ll be either the victor or or on your Those explosive exchanges are typically only 2-12 sec- back. onds... blasting a takedown, scrambling for position, combinations, etc. Do you want to be the champion or do you want to be the body sprawled on the mat? In order to improve speed and power, our training needs The way you develop power may decide... to address these demands. So, what exactly is power? If you train incorrectly, then you become slower... and it sucks to be slow! Power is the ability to exert a maximal force in as short a time as possible--those quick bursts of energy--that We’ve all been a step behind an opponent... Slower to throw maximum force at your opponent with minimal react, strike, or capitalize on an opening. effort.
Its demoralizing if you are unable to execute. Explosive power is the x-factor that can define the fight. Explosive power is the moment that everyone remem- The solution? Training for maximum speed and bers, that one moment that changes the dynamic of a explosive power. fight from two competitors to one winner and one loser. COMMON MISTAKES WHEN DEVELOPING SPEED & POWER INCLUDE:
• YOU ASSUME POWER IS A BYPRODUCT OF WORKING OUT. YOU HAVE NO UNDERSTANDING OF HOW TO TRULY DEVELOP IT. • YOU HAVE NO PLAN TO DEVELOP EXPLOSIVENESS. • YOU DON’T GET ENOUGH REST TO PROPERLY DEVELOP SPEED. • YOU ARE DOING EXPLOSIVE DRILLS AT SUBMAXIMAL SPEED. • YOU ARE USING RANDOM CIRCUITS THAT ARE TOUGH, BUT SLOWING YOU DOWN.
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. Click Here to Get the With the right plan, we can develop that endurance into you. 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’’+ PART 5 ARE YOU PREPARED TO COMPETE IT’S ALMOST TIME...
You’ve invested years into your athletic career...full of blood, sweat and tears.
In just a few short weeks, every early morning, tough prac- tice, 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 physi- cally 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, fo- cused, 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, regard- less 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 Prepare for Battle simple tools to get your mind and body prepared for competition.
I know I can get you truly prepared for competition. TIPS LEADING INTO COMPETITION
LAST FEW WORKOUTS SHOULD
Keep the Athlete Healthy - Warm Up with mobili- ty, 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 BONUS # 1 : HOW STRONG IS YOUR GRIP?
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 BONUS # 2 : LEARNING TO BRACE & TRANSFER FORCE
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, di- rectly 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 Wres- tlers, and BJJ World-Champs. PUTTING IT ALL TOGETHER WE’VE COVERED A LOT OF GROUND.
Hopefully you’ve learned a lot about yourself. And, if I did my job cor- rectly, 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 weap- ons. 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 pro- gram. 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 Condi- tioning. 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 phys- ically…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
DISCLAIMER: 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 PRO- VIDING ADVICE ON YOUR HEALTH AND PERFORMANCE. IT’S ESSENTIAL THAT EV- ERYONE IS ON THE SAME PAGE. SUCCESS REQUIRES A FLEXIBLE, COORDINATED APPROACH BETWEEN WORK, REST, RECOVERY, SKILL AND STRENGTH & CONDITION- ING. THE CONCEPTS DESCRIBED IN THIS EBOOK ARE SIMPLY ONE PIECE OF A LARG- ER 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 ALL- ACCESS 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.