COPYRIGHT NOTICE! · waive, relinquish and release any claim which you may have against Eric Wong Training Systems, or its affiliates as a result of any future physical injury or

Copyright © 2011 by Eric Wong Training Systems / EricWongMMA.com / All rights reserved Page 1

COPYRIGHT NOTICE! Copyright © 2011 by Eric Wong Training Systems – All Rights Reserved. No part of this work may be reproduced or transmitted in any form or by any means without express written permission of Eric Wong or Eric Wong Training Systems. Published by: Eric Wong Training Systems 388 Richmond St. W Toronto, Ontario, Canada M5V 3P1 E‐mail: [email protected] Web: www.EricWongMMA.com DISCLAIMER AND/OR LEGAL NOTICES The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Eric Wong Training Systems, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Eric Wong Training Systems, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Bottom line – if you die, it’s not my fault, and you can’t sue me. :)


Table of Contents

Dynamic Mobility Warmup Exercises ..................................................... 5‐10 Standing Knee to Elbow .................................................................................................................. 5 Prone Knee to Armpit ..................................................................................................................... 6 Push Plank ....................................................................................................................................... 7 1‐Leg Star Toe Touch ...................................................................................................................... 8 Wide Narrow Squat Hops ........................................................................................................... 9 Groiners......................................................................................................................................... 10

Phase 1: Submission Strength ‐ Day 1 Exercises .................................... 12‐16

Bent Over DB Rows ....................................................................................................................... 12 Bench Stepovers ........................................................................................................................... 13 Towel Bicep Curls .......................................................................................................................... 14 Flat DB Press on SB ....................................................................................................................... 15 Hanging Leg Raises ........................................................................................................................ 16

Phase 1: Submission Strength ‐ Day 2 Exercises .................................... 18‐22

Pausing Chinups ............................................................................................................................ 18 Skull Crushers ................................................................................................................................ 19 Deadlift + Row ............................................................................................................................... 20 Reverse EZ‐Bar Curls ..................................................................................................................... 21 Flat Jack SB .................................................................................................................................... 22


Phase 2: Submission Stamina ‐ Day 1 Exercises .................................... 24‐32 Good Morning Curls ...................................................................................................................... 24 Hip Raises MB ............................................................................................................................... 25 Rope Hammer Curl Row ................................................................................................................ 26 Hip Extensions SB .......................................................................................................................... 27 Slithering Circuit ............................................................................... 28‐32

Sprawl ............................................................................................................................... 28 Scorpion Strike .................................................................................................................. 29 Hop Breakfall ................................................................................................................ 30 Triangles ............................................................................................................................ 31 Stand in Base ..................................................................................................................... 32

Phase 2: Submission Stamina ‐ Day 2 Exercises .................................... 34‐41

Bear Hug Row ................................................................................................................................ 34 1‐Arm SB Power Press ................................................................................................................... 35 Fat Bar 1‐Arm Row ........................................................................................................................ 36 Leg Curls MB ................................................................................................................................. 37 Russian Twists MB ......................................................................................................................... 38 DB Swing Curls .............................................................................................................................. 39 Leg Swoop ..................................................................................................................................... 40 Inverted ISO Rows ......................................................................................................................... 41

Compensatory Stretches ...................................................................... 43‐49

Cobra ............................................................................................................................................. 43 Wrist Flexors ................................................................................................................................. 44 Thumb & Fingers ........................................................................................................................... 45 Psoas ............................................................................................................................................. 46 Rec Fem ......................................................................................................................................... 47 Tabletop ........................................................................................................................................ 48 Lats ................................................................................................................................................ 49


Dynamic Mobility

Warmup

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Standin1. Stand u2. Staying 3. Return t

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e to Elbur arms in a ‘Y’can, bring one d repeat with

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bow

knee up and tthe other limb

he opposite elbs

lbow down to meet in front oof your body

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Prone K1. Start lyi2. Lift one3. Bring yo4. Return a


Knee tong on your stoleg up and ouour knee to yoand repeat on

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o Armpomach with yout so the inner tur armpit keepthe other side


pit ur hands undethigh is openeping your bodye

er your face d up towards ty as close to th

the floor e ground as poossible

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Push P1. Start on2. Lift you3. Simulta

position4. Keep yo5. Push yo6. * You ca


lank n your knees wr knees slightlyneously pull yon our elbows tighourself back witan keep your k

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with your butt oy off the grounourself forward

ht to your bodyth your arms aknees on the gr


on your heels and* ds through you

y in the pushupand pull yourseround if this ve

and hands as fa

ur hands and p

p position elf back with yoersion is too di

ar in front of y

push with your

our hamstringsfficult

you as possible

r legs to drop d

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down in a push

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hup

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1-Leg S1. Stand u2. Reach w3. Repeat 4. When fi


Star Top tall and lift owith the toe that a 45 degreeinished all 5 di

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e Toucone leg off the at is in the air e angle in frontrections on on


ch ground as far forwardt, sideways, 45ne leg, repeat o

s as possible, b5 degrees to thon the other le

bending the kne back, and streg

nee of the leg oraight back

on the ground

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slightly

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Narrow1. Start wi2. Come u3. Come u


w With a narrow stp and hop intop and hop bac

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ide Squtance and squao a wide squatck into a narrow


uat Hopat down

w stance and r

ps

repeat

Page 9

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Groine1. Start in 2. Maintai3. Jump on4. Repeat


rs a pushup posin a neutral spine leg up so yoon the other s

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tion but with yine as best as your inner thighside


your hands togyou can is by your elb

gether

ow keeping yo

our other leg sttraight

Page 10


Phase 1: Submission Strength

Day 1

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Bent O1. Tilt over2. Keep yo3. Pull the4. Squeeze5. Keep yo


Over DBr at the hips wour weight on y DBs to your we your shouldeour body stead

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Rowsith soft knees your heels andwaist, not your er blades downy without mov


and a neutral sd your head in chest n and back at tving

spine line with your

he top

spine

Page 12

C

B


Bench 1. Stand to2. Pull you3. Step be4. Maintai5. Pull you6. The mu


Step Oo the side of a urself up so youhind with the fn good postururself back up ascles in the leg

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Overs flat bench andu’re standing tfoot that’s in tre and keep yoand over to theg/hip that are o


d place one footall on one leg he air until it tur torso pointie start positionon the bench a

ot on top of itwith the foot ttouches the groing forward asn with the footare doing most

that’s on the bound best as you cat that’s on the t of the work

bench

an bench

Page 13

C

T


Towel 1. Wrap 2 2. Grab th3. Keeping


Bicep Ctowels arounde towels eveng good posture

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Curls d a barbell ly so the barbee, perform a bi


ell hangs straigcep curl and ro

ght otate the palmms so they face you at the topp

Page 14

C

F


Flat DB1. Pickup a2. Kick the3. Pinch yo4. Keeping5. Reverse6. Keep yo


B Press a pair of DBs ae DBs up as youour shoulder bg your hips hige the motion uour eyes lookin

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on SBnd place themu roll down unblades down anh, push the wender control ng straight to th


m on your thightil your head, nnd back when teights up and i

he ceiling, don

s as you sit onneck and uppethe DBs are ren while keepin

n’t tuck your ch

a SB er back are reststing on your cng your should

hin to your che

ting on the SBchest er blades pinc

est

hed

Page 15

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Hangin1. Hang fro2. Pull you3. To hit yo4. Can also


ng Kneeom a chinup bur knees to youour obliques, po be performe

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e/Leg Rar with an oveur chest and cupull your knee d with straight


Raiseserhand grip url your hips fotowards an opt legs for a grea

orward slightly pposite shouldater challenge

with a strong er

ab contractionn

Page 16


Phase 1: Submission Strength

Day 2

C

P


Pausing1. Hang fro2. Pull you

top 3. Return t


g Chinuom a bar with ur chin over the

to the bottom

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ups an underhande bar and sque

and hang with


d grip eeze your shou

h straight arms

ulder blades do

s for 2 seconds

own and back w

s before repeat

while you push

ting

h your chest ou

Page 18

ut at the

C

S


Skull C1. Grab a B2. Lie dow3. Push th4. Lower t5. Don’t le


rushersBB or EZ‐bar wwn on a flat bene bar straight uhe bar towardet your elbows

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s with an overhannch and pinch yup and turn yos your hairlineflare out – kee


nd grip your shoulder our elbows in se (or top of youep them in tigh

blades togethso they’re poinur forehead if yht as you press

er nting towards yyou’re bald :P)s the weight ba

your knees by a ack up

activating you

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r lats

C

D


Deadlif1. Setup a 2. Step ba3. Keep a s4. Keep yo5. Once yo6. As you c7. Make su


ft + Rowcable with a rck from the mslight bend in your weight on you’ve reached come up, pull ture your weigh

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w ow handle at kachine and takyour knees as yyour heels andfull range at ththe cable towaht is on your he


knee height ke a narrow stayou tilt from thd your arms exthe bottom, staards you pincheels the whole

ance, feet abohe hips forwartended as you nd up by drivining your shoule time

ut 6 inches apard to perform abend over ng your hips foders down and

art a Stiff‐Leg Dea

orward, contrad back at the e

dlift

acting your glutend

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tes

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Reverse1. Grab an2. Maintai3. Make su


e EZ-Ban EZ‐bar with an good posturure you keep y

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ar Curlsn overhand grre with your shyour wrists stra


s ip houlders back aaight – don’t le

as you curl theet them bend a

bar up at all

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F


Flat Jac1. Start wi2. Keeping3. Pull you4. Pull you5. Return t


ck th the tops of g your shouldeurself forwardsur knees to youto the start po

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your feet on ar blades downs back to the stur chest keepinosition – that e


a ball, hands on and back, pustart position ng your low baquals 1 rep

n the ground lish yourself bac

ck in neutral (d

ke a pushup ck so your body

don’t curl too

y is flat

much)

Page 22


Phase 1: Submission Stamina

Day 1

C

G


Good M1. Grab a B2. Curl the3. Perform4. Maintai5. Keep th6. When y7. Lower t


MorninBB and stand ie BB up and hom a Good Mornn a slight bende bar close to your hamstringhe bar, perfor

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g Curlsn good postureold it at the topning/Stiff‐leg Dd in your kneesyour body thegs tighten at thm another cur


s e with shouldep position Deadlift (BB stas, keep weight whole time e end ROM, sqrl and repeat

ers back and kn

ys at the top p on your heels

queeze your gl

nees slightly be

position of the s and your back

utes and drive

ent

curl) k straight as yo

e your hips forw

ou tilt over at t

ward to get ba

Page 24

the hips

ack up tall

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Hip Rai1. Lie on y2. Raise yo3. To hit yo4. Make su


ises MByour back with our hips off theour obliques, aure you don’t d

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B knees bent, sqe ground contraim your hip fodrop the MB o


queezing a MBracting your abor the same sidn your face… T

B between yourbs de armpit as yoThis is your off

r legs, just abo

ou raise up ficial disclaime

ove your knees

r. :)

s

Page 25

C

R


Rope H1. Sit on a 2. Sit up in3. Keeping4. Once at


Hammeseated row mn good postureg your elbows tt the end ROM

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er Curl Rachine with a e tight to your si of the curl, po


Row rope handle o

ides, perform aowerfully pull y

r weave a tow

a hammer curlyour shoulders

el through a si

l using your bics down and ba

ingle handle

ceps ck giving a goo

od squeeze at t

Page 26

the end

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Hip Ext1. Grab a D2. Roll dow3. Place th4. Drive yo5. Hold thi6. Lower d


tensionDB and sit on awn until your hhe DB on your our hips up higis top position down under co

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ns SB a SB head, neck andhips gh pushing throas you breath

ontrol relaxing


d upper back ar

ough your heee naturally your glutes br

re resting on th

ls and firing yo

iefly then repe

he ball

our glutes

eat

Page 27

C

S


Sprawl1. Stand in2. Sprawl o


n a fighting staout kicking you

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nce ur legs to one s


side and pushi

Slith

ng your hips to

herin

o the floor

ng Ciircui

Page 28

it

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S


Scorpio1. Start in 2. Rotate y3. Swing th4. Keep th5. As this i6. Push yo


on Strika pushup posiyour body up she leg back thre left leg goings happening, lourself back up

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ke tion so your left hanrough as you rog through and ower yourself p and return to


nd stays on theotate down sobring it up anddown into a P the start posit

e ground and ko both hands ard over your rigushup tion and repea

kick your left lere on the grought leg, ‘striking

at on the other

eg straight outnd again g’ the ground w

r side

t

with your left t

Page 29

toe

C

H


Hop in 1. Hop bot2. Staying 3. Roll bac4. Don’t le


to Breth feet in as clocompact, brinck onto your buet your head hi

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akfall ose to your hag your hands outt, then spineit the ground w


nds as you canoff the ground e as you slap yowhen doing the

n our arms on the breakfall

he ground to peerform a breakkfall

Page 30

C

T


Triangl1. Raise yo2. Bring yo3. As you’r4. Lower d


les our hips off theour right hip tore doing this, cdown under co

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e ground by coowards your rigcross your rightontrol and repe


ontracting yourght armpit t knee over yoeat on the othe

r abs

our left ankle er side

Page 31

C

S


Stand i1. Situp an2. Bring yo3. Swing th4. Keep yo5. Stand u


in Basend post one armour hips off thehe same leg ofour free arm upp by stepping

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m up back behe ground f the arm that’p guarding youback


hind you

s posted so theur face

e foot lands beeside the posteed hand

Page 32


Phase 1: Submission Stamina

Day 2

C

B


Bear Hu1. Sit on a 2. Sit up in3. Grab th4. Flex you5. Pull you


ug Rowseated row mn good posturee rope and flaur elbows in brur shoulder bla

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w achine with a e re your elbowsringing your hades together a


rope handle o

s out so your aands towards yand squeeze yo

r weave a tow

arms are parallyour shouldersour biceps as p

el through a si

el to the grouns powerfully as y

ingle handle

nd and your pa

you can

alms are facing

Page 34

g the floor

C

1


1-Arm 1. Grab a D2. Keep th3. Simulta4. Lower d5. Keep yo


SB PowDB and setup oe DB on your cneously drive tdown back to tour hips up hig

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wer Preon a SB with hechest and yourthe DB up andhe start positioh the whole tim


ess ead, neck and r opposite arm pull your otheon me

upper back onm pointing straier arm down ro

n the ball ght up olling onto thiss arm slightly

Page 35

C

F


Fat Bar1. Use a fa2. Setup in3. Keep th4. Maintai5. Pull you


r 1-Armat bar or wrap n a 1‐arm row e shoulder blan a neutral spiur shoulder bla

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m Rowa towel arounposition with yade of the postine as you pullde back a the


d a DB handleyour hand direted arm down the weight uptop of the mot

ectly under youand back p towards yourtion

ur shoulder and

r hip (not chest

d knee directly

t) engaging yo

y under your h

ur lats

Page 36

ip

C

L


Leg Cu1. Lie dow2. Place a 3. Bridge y4. Pull the5. Drive yo6. Reverse


urls withwn on your backMB between yyour hips so yo SB in using yoour hips up at te the motion an

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h MB Sqk on the floor wyour knees andour body is flatour hamstringsthe same timend make sure y


queezewith your feet d keep it squee and bring you so your hips dyou don’t lose

e up on a SB ezed tight

ur heels as closdon’t bend at a the squeeze o

e to your butt all on the MB

as you can

Page 37

C

R


Russian1. Lie dow2. Crunch 3. Keep yo4. Lower b5. Repeat


n Twistwn on your backup and slam thour shoulder blback down undslamming the

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ts MB k with your knhe MB on the glades off the gder control andball on the oth


ees bent holdiground on oneround as you sd touch the MBher side

ng on to a MBe side slam the MB toB on the groun

B overhead

o the other sidnd above your

e head

Page 38

C

D


DB Swi1. Start wi2. Generat3. Keeping

glutes a4. As you’r5. Keeping


ing Curth 2 DBs by yote some momeg a slight bend and come up tare coming up, g a fluid motion

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rls our sides entum with thein your knees all curl the weighn, push the we


e DBs so you cand your weig

ts up eights forward

can kick them bght on your hee

(don’t just let

back behind yoels, drive your

them drop) an

ou with straigh hips forward p

nd repeat the s

ht arms powerfully wit

swing/curl mo

Page 39

th your

vement

C

L


Leg Sw1. Start in 2. Kick one3. Swoop i

the star4. Repeat


woop a ‘quad squat’e leg straight tit around and urt position on the other s

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’ position hrough betweunder your op

side


en the oppositposite leg, jum

te leg and armmping off the g

round with thee leg that’s on the floor, retu

Page 40

urning to

C

I


Inverte1. Hang un2. Make su3. Pull you4. Make su


ed ISO Rnder a bar withure your spine urself up for a cure you breath

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Rows h your feet on is straight thecouple of reps,he naturally as


the floor or upe whole time , then hold at tyou’re holding

p on a SB

the top, squeeg isometrically

ezing your shouulder blades doown and back

Page 41


Compensatory

Stretches

C

C


Cobra 1. Lie face2. Press yo3. At the t4. Hold for


down with yoourself up keepop, push your r 30 seconds

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our hands undeping your hips chest out, pinc


er your shouldeon the groundch your should

ers d and reversingders down and

g the curve in y back and pull

your spine your chin in

Page 43

C

W


Wrist F1. Get in a2. Turn on3. Lift you4. Keep yo5. Hold for


Flexors a 4‐point positine hand so your other hand oour elbow strair 30 seconds

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on on your har fingers pointoff the ground ight and hand f


nds and kneest towards yourand sit your buflat on the gro

s knees utt back slowlyound the whole

y to stretch youe time and don

ur wrist n’t overstretch

Page 44

C

F


Fingers1. Sit or st2. Pull the


s/Thumand and rotate thumb and ea

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mb e one hand towach finger with


wards h your other ha

and holding a 110‐20 second sstretch for each

Page 45

C

H


Hip Fle1. Put you2. Stay tal3. Keep yo4. Once in5. Hold for


exor (Psr right knee onl and contract our abs contrac position, raiser 30 seconds

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soas) n the ground ayour abs, tryincted and slowle your right arm


nd your left fong to tuck youry move your hm up towards t

oot down in fror tail between yhips forward, ththe ceiling and

ont of you your legs (it whis will increasd slightly side b

on’t move muse the stretch ibend your tors

ch) n your hip so over to the

Page 46

left side

C

H


Hip Fle1. Start wi2. Step for3. Slowly g4. You’ll fe5. Hold for


exor (Reth both handsrward with youget up tall takineel a strong strr 30 seconds

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ectus Fe and knees on ur left foot so ing both hands retch right dow


emoristhe ground ant’s flat on the off the ground

wn the middle o

s) nd place your rground d of your thigh

right foot up onn a SB, bench oor a chair

Page 47

C

T


Tableto1. Sit on th2. Keeping3. Look str4. Pinch yo


op (Bicehe ground withg your elbows sraight up to theour shoulder b

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eps andh your knees bstraight, bridgee ceiling blades down an


d Pecs)ent, feet flat ae up and try to

nd back the wh

) and hands behio get into a tab

hole time, push

ind you, fingerbletop position

hing your ches

rs pointing awan

st towards the

ay from your b

ceiling

Page 48

body

C

L


Lats 1. Stand n2. Grab it w3. Try to re


ear a pole youwith one handelax the arm a

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can grab or dod and sit your bs much as poss


oor frame butt back back,sible so you ca

, turning your tan stretch your

torso in towarr lats

rds the arm thaat’s grabbing

Page 49

Documents

COPYRIGHT NOTICE! · waive, relinquish and release any claim which you may have against Eric Wong Training Systems, or its affiliates as a result of any future physical injury or