5 Keys Fighters Physique Eric Wong

8/3/2019 5 Keys Fighters Physique Eric Wong

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5 Keys to Uncagi g the Fight

P

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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com

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Disclaimer, Un-Copyright, etc

Heresthedeal.

Ifyoudothisworkout,thepossibilityexiststhatyoucouldhurtyourself,orworseyet,

die.

Eitherareunlikely,butthepossibilityremainsandifIdontsayanythingandsomething

badhappenstoyou,Icouldbeintrouble.

Sothere,Ivesaiditnowproceedatyourownrisk.

Thethingis,ifyoureofreasonablygoodcommonsense,youhavenopriorexisting

injuriesormedicalconditions,andyoufollowtheguidelinesproperly,theworstthats

likelytohappenisthatyoumayfindyourmusclesfeelliketheyreonfire(agoodthing)

andyoullbesuckingwind(agoodthingaswell).

Sogiveitawhirlandifyoufeelthatyourformisoff,stopandreviewtheexercise

techniqueorifyoufeelsomethingfunnygoingon,stopandaskyourselfifitisagood

ideatocontinue.Ifitis,keepontruckin,ifnot,seekhelp.

NowcomestheUnCopyrightnotice.

Feelfreetosharethiswithfamily,friends,yourdoctor,automechanic,favourite

grocerystoreclerk,oranybodyelsewhoisintoworkingoutandMMA.

Infact,IENCOURAGEyoutosharethis,becausethen,youllbeincreasingthe#of

people

who

are

on

the

same

fitness

wavelength

as

you,

and

youll

be

creating

your

own

teamwhosupporteachothersfitnessgoalsandwhoknows,theymaysharesomething

withyoutheymightnothaveifyoudidntpassthistothem.

SospreadtheloveandIthankyoufordoingso.

Thatsallfornow.

Published:April,2011,Toronto,ON,Canada

Publishedby:EricWongTrainingSystems

Copyright2011byEricWongTrainingSystems.AllRightsReserved.


3/30


Page3of30

Table of Contents

Preamble:Introduction,Action&Motivation

FightersPhysiqueKey#1:MaxBruteStrength

FightersPhysiqueKey#2:GrindingStrengthEndurance

FightersPhysiqueKey#3:ExplosivePowerEndurance

FightersPhysiqueKey#4:MovementPatternBased3DTraining

FightersPhysiqueKey#5:EndlessCardio

Conclusion:Your

Implementation

Strategy


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Page4of30

PreambleIntroduction, Action & Motivation


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Page7of30

andthatisspendingmoretimegoingaroundaccumulatinginfoasopposedtoactually

applyingit.

Youveprobablygotabunchofreportsonyourcomputerthatyouvebarelyskimmed,

letaloneappliedtoyourlifetogetreal,measureableresults.

Trust,mewhenItellyouthatIusedtobeguiltyofthistoo.

Knowledge Is Useless Without Action!ButIcametorealizetherewasnoprofitindoingthisSoputthisinfotoworkforyou

inthegym,becauseknowledgeisuselesswithoutaction!

Sometimes lifegetshecticandyou letthingsget inthewayof improvingyour fitness,

healthandperformance.Ithappenstothebestofus.

Ifyou

ever

feel

like

giving

up

or

that

you

just

cant

do

it,

watch

this

video

to

kick

your

motivationintohighgear:

==>http://vimeo.com/14462246

(Know this Imon your team. Ive got your back. There is real, valuable info in this

reportthatsbasedonrealworldexperiencetrainingeliteMMAfighters.Putittowork

foryouandyoullgettheresultstoshowforit.)

BeStrong.BePowerful.TakeAction.Now,

lets

get

it

on.

:)

EricWong,BSc,CSCS

MMARipped8WeekTrainingCampHeadCoach


8/30


Page8of30

FightersPhysiqueKey #1

Max Brute Strength


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12/30


Page12of30

RemainingWarmupSets1repeachset

EM300lbsadd4050lbs

For

the

remaining

warmup

sets,

youll

have

to

judge

howmuchweighttoaddandhowmanymoresets

todobasedwhatyouthinkyourEMis.

Forexample,ifyourEMis250lbsandyoureonWarmupSet#4andyoulift225lbsfor

1repanditfeelsprettyheavy,justadd20lbsandgoformax#ofreps.Youmightbe

abletobangout2repsandifyoudoyoucanstopthetest,becauseyoufoundyour

2RM,whichisinthe14RMrange.

Onceyouvegotyourassessmentscomplete,youcanstarttoworkondevelopingyour

MBS.

Heresasimple

yet

effective

progression

scheme

to

boost

your

MBS

through

the

roof:

Week13setsx8reps@80%1RM



Week4Deload,3setsx6reps@80%1RM

FollowthisroutineandIguaranteeyoullimproveyourMBSinthebiglifts.

Nowthatyouvegotyourstrengthfoundation,itstimetolearnhowtoGRIND,andits

notwhatyoudowiththattipsyblondeatthebar.

eg.EstimatedMaxof250

Set# Weight Reps Rest

1 135 6 30s

2 165 3 30s

3 195 1 30s

4 220 1 30s

5 240 1 12min

6 250 max ~


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Page13of30


Grinding Strength Endurance


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Page16of30

HeresanotherwayyouknowtheAnLsystemisworkingyourmusclesBURN

likefire!

TheburningfeelingcomesfromthebyproductofusingtheAnLsystem,which

islacticacid,whichmakessensesinceacidgenerallyburnswhateveritcomes

intocontact

with.

Whenyouexercise,youreburningupenergytoperformwhatevermovements

youredoing.

HeresthecoolthingabouttheAnLsystemandfatlossyounotonlyuse

energyduringtheexercise,butyouuseaconsiderableamountofenergytoclear

theacidfromyoursystemAFTERtheworkoutisdonetoreturnyourbodys

bloodchemistrytoanormalstate.

Thismeans

youre

burning

much

more

energy

and

fat

overallwhenyouengagetheAnLsystemvs.theother

energysystems.

OneofmystrategiesfortappingintotheAnaerobicLacticenergysystemto

createthismassiveenergydeficitandmetabolismboostiscalledaDensitySet.

Hereshowyoudoit:

Pickanexercise,letssayPushups Pickatimeperiod,letsgowith6minutes DoasmanyPushupsinthe6minutesasyoucan,withnomorethan10

20secondsbetweensets

Thistechniquewillcauseasurgeoflacticacidintoyourmuscles,resultingina

tonofenergybeingburnedbothduringandaftertheset.

IintroducethismethodearlyonintheMMARipped8WeekTrainingCampto

separatethemenfromtheboys.Hopefullyitdoesntmakeyousquealandgo

homecryingtomommy.:P


17/30

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http://www.mmaripped.com/alumni-interviews/patrick-ramberghttp://www.mmaripped.com/alumni-interviews/patrick-ramberghttp://www.mmaripped.com/alumni-interviews/patrick-ramberghttp://www.mmaripped.com/alumni-interviews/patrick-ramberghttp://www.mmaripped.com/alumni-interviews/patrick-ramberg


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Page18of30


Explosive Power Endurance


19/30

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20/30


Page20of30

Soinsteadofthinking,Ivegottoworkmylowerabsharderforbetter

definition,considerwhatyourphysicalcapacitytobeexplosivefor5minutesin

manydifferentmovementsisandthenyoumightseewhatyoureallyneedto

workon.

Unfortunately,most

fighters

go

about

developing

EPE

completely

wrong.

Theyfiguretheylljustthrowtogetherabunchofexercises,dothemfor30

secondseachandstopwhen5minutesisup.

Whilethisisclose,becauseyoureworkinganexercisefor30seconds,youre

actuallyworkingtheAnaerobicLacticsystem,whichasyouknow,contributes

moretoGrindingStrengthEndurancethanExplosivePowerEndurance.

Todeveloppurepower(notpowerendurance),youperformanexerciseforno

morethan12secondstotal,thismeansitcouldbeasetofSquatJumpsthatlast

12seconds,orasetof3repsofheavyBenchPress.

Thenyoudrestforatleast1.5butmorelike23minutes.Thisiswhatyoudoin

theTechnicalSparringworkoutsintheMMARipped8WeekTrainingCamp,

whichyoulllearnmoreaboutsoon.

Thekeyistoperformtheexercisethengetfullrecoverybeforedoingthenext

set,sothateveryrepisperformedat100%power.Cuttherestshortandyoure

trainingatalower%ofyourmaxpower,whichwontdeveloppowereffectively.

Now,to

develop

EPE,

youve

got

to

properly

choose

exercises,

rest

times

and

programdesigntoensureyouretrainingtheAlacticsystemforpower

endurancevs.theLacticsystemforstrengthendurance.

HeresanexampleofabeginnersversionofanEPEcircuit:

1) SquatJumpsx6reps (6repskeepsyouintheAlacticsystem)2) ClapPushupsx6reps (Switchingmusclegroupsallowslegstorecover)3) SquatJumpsx6reps4) ClapPushupsx6reps (RepeatingJumpsandPushupsworksendurance)5)

Plank

for

20

seconds

(Core,

giving

working

muscles

chance

to

recover)

RepeatthiscircuittwiceandyouvejustperformedyourfirsttrueEPEworkout.

Giveitashotandletmeknowhowitfeels.

ThisisyourfirststeptobuildingtrueEPEandhelpingyoulooklikemyFrench

CanadianfriendMr.GeorgesStPierre.


21/30


Page21of30


Movement Pattern

Based 3D Training


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Page23of30

Withthesemovements,youllhityourbodyandmusclesthatyouveneverbeen

abletohitbeforewithtraditionalbodybuildingstyleexercises.

Theyllrequireyourfullconcentrationastheyllbechallengingyouinmultiple

planesofmotion,whichiswhyIcallthem3Dtrainingexercises.

OneofmyfavouritesistheReverseLungeChop.

Itsaperfectexampleofa3Dtrainingexercisethattrainsmultiplemovement

patternsinall3dimensions.

Insteadofshowingyousomestillimagesoftheexerciseandtryingtodescribeit

foryou,itseasiertowatchavideooftheexercise.

Watchthevideoatthelinkbelow,whichisfromtheMMARipped8Week

TrainingCampthatIvemadeavailableforyou:

==>ClickHeretoWatchaVideooftheReverseLungeChop

Youcanseehowthisexercisesdemandsconcentration,balance,coordination,

stabilityandstrength.

Thisiswhattruefunctionaltrainingisallabout.

Thewholebodyisworking,itcreatesalargedemandforenergy,whichwillhelp

youburnatonoffatduringyourworkout.

Plus,withallofthesedemandsplacedonourbodies,newmusclefibresfireup

andworkthathaventworkedbefore,soyougetanevenbiggermetabolic

boost.

ThatsthepowerofMovementPatternBased3DTrainingandwhyyouneeditin

yourtrainingprogramtobuildthefightersphysique.
http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/


24/30


Page24of30


Endless Cardio


25/30

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26/30


Page26of30

Butyoucantjustputonapokerfaceifyourcardioisntuptosnuff.

Itsimpossiblebecauseyourbrainwillcauseyoutostrainanddisfigureyourface

tosuckinasmuchairasyourecapableof.

Thishappensbecauseyourbrainislackingtheoxygenitneedstofunction

properlysinceyourmusclesareeatingupalloftheO2thatyourheartandlungs

canprovide.

Thatswhywhenguysgasout,theyseemtolooklikeamateurswhosetotal

MMAtrainingexperienceconsistof6monthsatthelocalkaratedojolearning

katasfromMasterLeetheyjustdonthavetheirwitsaboutthemtodo

anythingtheyknowandarepurelyinsurvivalmode.

Sohowdoyougoaboutbecomingacardiomachineyourself?

Wellitssimple,butnoteasy.

RemembertheveryfirstlessonItaughtyouinthisreportyouneedasolid

baselevelofstrength.Withoutit,youllhaveweaknessendurance,not

strengthendurance,andyoullneverbeabletodeveloppower.

Makesense?

Good.

Thenextthingyouvegottodoisensureyourheartisbigandstrongenoughto

pumpoutlotsofbloodeachbeat.Yourrestingheartrateisoneindicatorofthe

fitnessofyourheart.

HeresatableofwhereIwouldrateyou,notintermsoftheaveragepopulation,

becausetheaverageinoursocietyispathetic,butintermsofwhereyoudbeif

youwereafighterIwastraining:

RestingHeartRateRange(bpm) Rating

>

80

Out

of

shape

7080 Average,needslotsofwork

6069 Notbad

5059 Thiswontholdyoubackmuch


27/30


28/30


Page28of30

ConclusionYour Implementation Strategy


29/30


Page29of30

Knowledge Is Useless Without Action!Thisstatementisworthburningintoyourmind.

Thedifferencebetweensuccessfulandunsuccessfulpeopleisntbrains,butthe

abilitytotakeaction,observewhatsworking,thenadjustaccordinglyandtakeanother,betteraction.

BruceLeetaughtthiswhenhesaid,Absorbwhatisuseful,discardwhatisnot.

Buttoabsorbanythingyouvegottobeanactiontaker.

Dontsitonthesidelineshopingforthenextmagicbullet.Youllbedisappointed

andsittingforalongtime,becausenosuchthingexists.

Thereare

2truths

here

to

take

home:

if

you

do

nothing,

nothing

will

happen.

If

youdosomething,somethingwillhappen.

Itmightnotbewhatyouwant,butattheveryleastitwillgiveyouanideaof

whatdoesntworkforyou,bringingyouonestepclosertowhatdoes.

Maybeyouvegotaquestionortwoabouttheinfo?Ifso,hitmeuphereand

ask:QuestionsaboutthisReport.

IalsorunanactiveblogwhereIpostmoretrainingarticlesandvideosat

http://www.ericwongmma.com/.

Id

love

to

have

you

drop

by

and

say

hello

and

Idlovetohelpyoucontinueimprovingonyourfitnessjourney!

InthisreportIrevealed5keystoachievingthefightersphysique.Iknowyou

learnedatleastONEtidbitofinfothatyoucantakeandapplytoyourtraining

immediatelytogetresultsthatyoucanseeandmeasure.

Andwiththat,ImgoingtosegueintoyourFREEgift
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30/30

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Documents

5 Keys Fighters Physique Eric Wong