3 Tips to Training Like a Pro Fighter For Rapid
Fitness Gains and an Athletic Physique…
Plus, once you use the tips below and start training like one of my pro athletes, you’ll also “unlock” the secret to KEEPING the results you achieve from all your hard work.
From: Eric Wong, BSc, MMA S&C Coach
I’m going to be 100% straight with you and not bombard you with any hype, pseudo-science or false promises on this page.
First of all, I am NOT a physique coach. No sir-eee.
If you’re looking to win a bodybuilding or fitness competition, I’m not your man.
If, however, that is your thing, that’s cool.
Posing in a teeny-weenie bikini or being judged on how striated your glutes are just isn’t for me…
After graduating with a Bachelors of Science degree in Kinesiology in 2004, I spent a couple of years training regular folks at regular gyms for their regular goals: fat loss and muscle gain.Then, in 2006 I started training MMA fighters, including the UFC fighters below:
Guys (and a few tough gals) who punch, kick and choke others for a living.
But building muscle and losing fat are still important to a fighter, because MMA is weight class sport and any excess body fat is weight that could bump them up to a higher weight class, which isn’t good.
And once I started using these 3 tips with the “normal folks”
I continued to train, they got in better shape, built lean,
athletic bodies and started to ENJOY working out a
heck of a lot more compared to when we were
doing (boring) bodybuilding split workouts.
And the 3 tips below are exactly how YOU can start training like a fighter to enjoy both rapid fitness improvements and the chiseling of a new, athletic you…
MMA Pro Training Tip #1
How Fight Fitness = An Athletic, Proportional Physique
The key is to fight at the lowest weight class possible for your frame and build the RIGHT amount of muscle to provide strength and power without hurting conditioning and minimal body fat.
Training for MMA requires a balanced program, because in a fight, so many different things can happen: striking exchanges, battling in the clinch, attacking and defending on the ground, etc.
So we’ve got to look at all of these different possibilities and train the full range of 2 important athletic training concepts:
1) Movement Patterns: squat, lunge, deadlift, push, pull, twist and core stability
2) Biomotor Abilities: strength, power, endurance, speed, agility, flexibility, balance and coordination
Bodybuilding’s only goal is to increase muscle mass (hypertrophy), which leaves many of the above factors untouched.
If you don’t care about moving with speed, power and precision
or being able to scratch your back without straining,
then training like a bodybuilder is fine…
But if how you move and perform are just as important to you as how you look, then training for fight fitness is for you.
You see, the main focus for a fighter is NOT to get chiseled 6-pack abs, ripped arms or the physique of a Roman gladiator…
The main focus is to develop the explosiveness to score a knockout, the muscular endurance to be able to hold on and squeeze or crank a neck or arm to get a tapout, and the conditioning to go the distance so if they’re matched up against a worthy opponent, they can battle them for 15 minutes and come out on top.
Here’s the best part: after taking my fighters through a training camp in preparation to do battle in the cage, what do you think happens to their body?
Exactly – chiseled 6-pack abs, ripped arms and what is often referred to as a lean, athletic physique.
The lean and muscular body comes as a SIDE EFFECT of training (and eating) for performance.
But here’s why most people don’t train taking all of these performance factors into consideration: it’s complicated.
That’s where the next tip to training like a pro MMA fighter comes into play…
MMA Pro Training Tip #2
How to Use Exercise SCIENCE to Maximize Results and Minimize Time
Training like a fighter requires developing all of the Movement Patterns and Biomotor Abilities, which will give you a lean, functional body without over-development of any particular muscle group.
This helps you avoid the all-too-common “chicken-leg syndrome” where guys spend too much time pumping up their upper bodies while neglecting their legs…
But it requires a precise, SCIENTIFIC approach to get it right.
Developing all of these factors is complicated and takes a solid understanding of exercise science. Athletes who get it wrong end up gassing out in the cage. You still see this happening today in the UFC.
But when athletes (and their coaches) get it right, the results speak for themselves…
I’ve trained with dozens of fighters in person and thousands more have followed the programs I’ve published online. They don’t all win, but they do all have one thing in common: the ability to battle hard for an entire fight that goes the distance.
Thinking about how to go about developing all of the factors above might seem overwhelming to you…
But my science background equipped me with the tools to figure the puzzle out and this scientific approach to training we’re talking about is the proper application of PERIODIZATION.
Periodization is basically planning out a training program that changes and builds from one phase to the next to reach an end goal. For a fighter, the goal is in development of all of these factors to culminate in POWER ENDURANCE. Being able to explode. Over. And over. And over.
But to get to this level of fitness, you’ve got to build your house on a strong foundation and lay each brick on top of the next in the right order.
For MMA fighters, this usually happens over an 8 or 12 week period.
And for you, the 8 or 12 week time frame gives you enough time to achieve incredible results, but is not too far away where you’ll lose focus and motivation.
You just need the right plan to follow, and the results will come.
But perhaps the biggest benefit for you is the last tip we’re going to discuss…
MMA Pro Training Tip #3
How to Maintain Your Performance and Muscle Gains (and Fat Loss)
When you focus on performance and apply periodization to your program, you have measurable results that you can keep track of and are constantly changing your workouts to continue making gains.
For example, you can expect to improve measurable results like how much you can Deadlift. Your resting heart rate. The Max # of Pullups you can do.
These are just a few examples of the tests I do with my athletes as part of my MMA Fitness Profile.
When you regularly assess yourself on these different tests, the effectiveness of your program are in plain sight.
But when you focus on physique only (weight, body fat %), if your #’s start to get worse, even though you’re following the program that got you where you are, you might get stuck and not know what you can do to fix the problem.
Because sooner or later, what you do will stop giving you results. This is the Principle of Adaptation.
Combine this with the inevitable drops in testosterone and metabolism and other changes that happen to you as you age and even though you’re doing the same program that got you in shape, you can get out of shape.
But if you’re scientifically altering your workouts and following a periodized program to achieve measurable gains in the different areas of performance: strength, power, endurance, cardio, etc… you’re constantly forcing your body to adapt and more importantly, KEEP all of the physique changes you achieve.
Plus, changing your training up keeps your workouts fresh and keeps you motivated to hit the gym instead of getting bored and losing your drive.
Train like an athlete. Focus on performance.
Get in great shape. Stay lean for life.
That’s the motto.
Even though I didn’t realize it, this is how I’ve been able to keep my body fat under 8% for my entire adult life and how I can help you do the same.
It’s a shift in mindset from physique to performance that counter-intuitively results in the physique you desire and a body you have, 24/7, three sixty-five.
BUT I DO HAVE TO GIVE YOU A FRIENDLY WARNING:
You can’t be afraid of hard work. You can’t be all talk.
That’s why I love training fighters – they’re always ready to do what it takes because if they don’t, they could get KO’d, a broken arm, or some other serious injury.
But if you’re ready to work hard and commit to action instead of talk, I’ve laid everything out for you in an easy to follow, step-by-step format which will show you exactly what it’s like to train like one of my pro fighters and will improve your fitness in all areas while building lean, functional muscle and rapidly torching fat off your body…