FF Program Guide

MEDICAL DISCLAIMER
This guide is for educational and informative purposes only and is not
intended as medical or professional advice. Always consult your doctor
before making any changes to your diet. The use of diet and nutrition to
control metabolic disorders and disease is a very complicated science,
and is not the purpose of this guide. The purpose of this guide is to
help healthy people gain strength and lose weight by educating them in
proper exercises, weight training and nutrition while using the Funk-Flex
Elite Strength and Conditioning for MMA and Combat Athletes.
No health claims are made for this guide. The nutrition and exercise
guide will not help cure, heal, or correct any illness, metabolic disorder,
or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a fitness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition
or metabolic disorder requiring special nutritional considerations, we
suggest you consult a health care professional with a clinical nutrition
background (MD, RD) for your special nutrition program.
If you have been sedentary and are unaccustomed to vigorous exercise,
you should NOT do this program and obtain your physicians clearance before beginning any exercise program. The author and publisher
shall have neither liability nor responsibility to any person or entity with
respect to any of the information contained in this manual. The user
assumes all risk for any injury, loss or damage caused or alleged to be
caused, directly or indirectly by using any information described herein.
TABLE OF CONTENTS
DEDICATIONS & ACKNOWLEDGEMENTS
ABOUT THE AUTHORS
SECTION 1
ABOUT THE PROGRAM
STRUCTURE OF THE GUIDE
SECTION 2
SO WHAT EXACTLY IS MIXED MARTIAL ARTS
MASTERS OF THEIR GAME
SECTION 3
BARRIER NUMBER ONE: THE WORKOUTS
THE IMPORTANCE OF STRENGTH AND CONDITIONING
SOLUTION NUMBER ONE:

FUNK FLEX STRENGTH & CONDITIONING WORKOUTS
11
SECTION 4
BARRIER NUMBER TWO: SCHEDULING THE WORKOUTS
18
SOLUTION NUMBER TWO: HOW TO SCHEDULE
19
5 STEPS TO SCHEDULE YOUR WORKOUTS
20
RULES FOR SCHEDULING
21
SPARRING
22
REST DAYS
22
PLANNING DAY
22
THE WORKOUTS AND HOW MANY
23
WEEKLY WORKOUTS
23
SAMPLE WEEKLY SCHEDULE
27
SAMPLE SCHEDULE TEMPLATE
28
SECTION 5
BARRIER NUMBER THREE: NUTRITION
29
LACK OF NUTRITION EQUALS LOSS OF STRENGTH
29
NUTRITIONAL FOCUS AREAS
30
SOLUTION NUMBER THREE: NUTRITION FOR COMBAT ATHLETES
31
Funks Nutrition Rules
32
Equipment List
34
DEDICATIONS & ACKNOWLEGMENTS

First of all, we want to dedicate this resource to all of our fans and supporters from all
around the world. Without you, there is no FunkMMA.com, Funk Roberts Fitness, FTS Videos
and there definitely would not be a Funk-Flex Elite Strength and Conditioning for Combat
Athletes.
More importantly, we want to dedicate this resource to YOU! Yes you, the person who
is reading this book right now. The person who decided to take action, the person who
decided they want to increase their strength and conditioning, clean up your nutrition and be
dedicated to becoming, Elite Combat athlete their and the person who decided that NOW is
the right time to do it.
Not only is this book dedicated to you, but also it was designed for you from the barriers that
you told us you were facing on a daily basis with becoming a more conditioned fighter.
We created this resource to make it easy for you to take action and GET IT DONE! Our goal
as trainers and coaches is to do everything we can to help you use this resource and get the
most out you and the time you commit to training.
Next we want to thank the entire team who helped us put this program and resource
together. It was a big job for everyone and a lot of long nights, but we pulled through.
THE TEAM
Dexter Frost He is the man behind the camera ensuring that the videos were shot with high
production value, the details, exercises and workouts were shot at the right angles, with cool
lighting and entertaining so its easy for you to learn, understand and execute.
Estella Hom She is the Graphic Artist Queen that made everything from website banner to
all the e-books, workout manuals, program guides look incredible and easy to follow.
TL Smooth (Tom Lamphier) The Web Guy as he is referred to. Tom is responsible for the
creation and layout of the Members website and made it simple and easy to access the
information. Tom is the main man behind Funk Roberts Fitness.
Kelley Gray She was my Editor in Chief helping me with the Program Manuals and EBooks.
She was key in helping me make sense and out to works my crazy ideas, making it easier for
you to understand.
FUNK & FLEX ELITE STRENGTH AND CONDITIONING // PROGRAM GUIDE // www.funkflexmmaworkouts.com
Angela Muay Thai Princess Roberts She is my ROCK and massive supporter and want to
give a big thank you for putting up with me over the past couple of months, but also lending
feedback, being there at all times and helping me make stuff happen.
Lastly, I also want to say a big thank to Flex Marks. When I approached him with the idea of
putting this together he thought it was fantastic and we went straight to work. Flex is the man
behind all the editing of the videos and half of the Funk-Flex connection. His editing genius
has made the production value of these workouts better than any online program on the web.
I truly think that Flex is setting a standard for the way you want to view your instructional
workout videos and you can be assured that you will never see anything less than high quality
from Flex Marks
Thanks to all!
Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

About the Authors
FUNK ROBERTS
My name is Funk Roberts, Im a dedicated MMA conditioning coach,
certified metabolic trainer, CPT and fitness professional and run
FunkMMA, one of the largest Combat strength and conditioning
websites on the web. I have trained professional and amateur combat
fighters from around the world.
HOW TO REACH FUNK

Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com
MMA Strength & Conditioning Workouts : http://www.funkmma.com
YouTube : http://www.youtube.com/user/marcroops?feature=mhee
Facebook : https://www.facebook.com/funkrobertsfitness
Twitter
: @FunkMMA
JAY FLEX MARKS

Hello there, my name Jay Flex Marks. As
the founder of Flex Training System, I am
an experienced, highly skilled Strength and
Conditioning Coach, with a degree in Life Style
and Fitness Management.
My certifications include: C.P.T N (Canadian
Personal Trainers Network), A.C.E (American
Council on Exercise), and P.P.T.S (Professional
Personal Trainers School) from Ryerson
University.
I am also a member of the Canadian Society Of Exercise Physiology.
I have had the opportunity to be in the Health and Fitness industry for over 20 years.
After competing in Kickboxing for almost 10 years, I became an instructor and then realized the potential
in changing people lives. I was employed with the City Of Toronto for 10 years managing their fitness
centers. I also worked for a large commercial fitness club for over 3 year. Winning several Top Trainer
Awards.
In 2003, Flex Training System was founded and on its way to change the way we think about training. I
had the privilege and honor to have trained over 1000 clients; from Triathletes to MMA Fighters. Fitness
training and coaching has been my career and lifestyle for over 20 years. I wanted to share
my experiences and knowledge with more people. So in 2010 I developed a Fitness Training
website, www.ftsvideos.com. A website geared towards people/athletes wanting to take their
training to the next level!
HOW TO REACH FLEX
Facebook : https://www.facebook.com/groups/133258771634/
YouTube : http://www.youtube.com/user/TheGTAninja?feature=mhum
FTS
: http://www.ftsvideos.com/exclusive/
Twitter
: http://twitter.com/FTSVIDEOS

About the Program
First we want to thank you with all our hearts for

purchasing this program. You will not be disappointed
and I hope you get value out of this.
In this guide I will be using the terms MMA and Combat Athlete understanding
that you may not be striving toward Mixed Martials Arts as your discipline,
but rather a Jui Jitsu or Muay Thai Fighter, a Wrestler, a Boxer, etc. Combat
Athlete covers them all. This is your step-by-step guide to aid you on your
path to becoming an Elite Combat Athlete.
This program also has a Member Website where you will have access to instructional workout
videos and downloadable eBooks.
How badly do you want it? My guess? Youve come this far so you are absolutely
ready! This incredible program is exactly what I use for training; no nonsense, no gimmicks.
Its tried, tested and true (not only by me but by Professional MMA Athletes and our amateur
and recreational fighters alike). We are so excited that youve given me the opportunity to
share it with you.
Picture Icons
The picture icons are symbols to help identify information Id like to highlight for you. Below
is the legend (Icon Key) and an example of one such icon begins the next section of the guide
(Valuable Information).
i
0
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Valuable information
Test your knowledge
Funk-Flex Fav
Within this program guide you will find all the tools you need to be successful, all you
have to do is commit, read and execute! Simple right? Well, the great news is that youve
come this far so the commit sentiment is taken care of. Youre all in. AWESOME! The read
portion is easy peasy lemon squeezy (as Nigel Powers would say.have you seen any of the
Austin Powers flicks?) The program is laid out in a simple-to-follow format; no hocus pocus,
wacky jargon, just a straight up manual to guide you through your journey to becoming an
Elite Combat athlete. The execute part is not a piece of cake, but anything worth having

doesnt come without some kind of fight. So what are you fighting? Yourself. The only thing
holding you back is you. You have the mindset; you have the guide, now its up to you.
LETS GET IT DONE!!!
Structure of the Guide

Not too long ago I conducted a survey to Combat Athletes, Trainers and Coaches asking what
barriers they are facing with there Strength and Conditioning. The respondents helped me to
package this guide for you. Overwhelmingly you identified three key challenges:
4 Workouts/Training What workouts should you be doing to help with your
strength and conditioning as a Combat Athlete
4 Scheduling
How do I fit my workouts into my already busy weekly

schedule with work/school, family and combat sport training
4 Nutrition
What do I Eat for fat loss, optimal performance, increased

energy and quick recovery
Every single day I receive an email or message asking me about how to go about addressing
at least one of these aspects of training. Through my travels around the globe this is a
common theme for most MMA and Combat athletes. In conversation with other coaches
and trainers I have found that they too struggle with the full knowledge of how to train their
athletes. Given that you are reading this eBook, we will make the assumption that you too are
experiencing one or all of these barriers and thats keeping you from being the best MMA or
combat athlete you can be.
Both Flex and I have trained fighters on-site and online. We decided to put together this
resource to help you break down these barriers rendering you a more effective and elite
Combat Athlete. This resource combines the workouts you need, how to integrate them
into a weekly schedule and what you should be eating for fat loss and peak performance.
Remember, this is a resource, a framework.it is not written in stone.
Your message was loud and clear. Without further ado, lets get this party started!

So What Exactly is Mixed
Martial Arts?
A brief introduction to the sport of MMA.
The sport of Mixed Martial Arts is one of

the fastest growing sports in the world.
The sport itself is relatively new, but the

blending of the different fighting styles
that have been around for centuries.
Mixed Martial Arts (MMA) is a complex
combat sport that integrates these
fighting styles including (as its main
components): Muay Thai, Wrestling,
Brazilian Jui Jitsu, Boxing, Karate and
Judo.
No-holds-barred mixing grappling and striking provides a huge adrenaline rush and the most
self-satisfying sensation, its inexplicable. For onlookers, its exciting to watch as well. Did
you ever watch Bruce Lee movies? What an amazing talent Mr. Lee was. In fact, it was Bruce
Lee that is credited with popularizing MMA in the Western World. Bruce Lee said, The best
fighter is not a Boxer, Karate or Judo man. The best fighter is someone who can adapt to any
style, to be formless, to adopt an individuals own style and not following the system of styles.
Ultimate Fighting Championship President Dana White suggested that Bruce Lee was the
father of Mixed Martial Arts. He said, If you look at the way Bruce Lee trained, the way he
fought, and many of the things he wrote, he said the perfect style was no style. You take a
little something from everything. You take the good things from every different discipline, use
what works, and you throw the rest away.
Masters of Their Game

In every sport there are superior athletes and combat sports are no exception. Below are
some of the extraordinary athletes to ever step foot into the ring or on the mat.
Boxing
// In 2004 ESPN Sports ranked boxing as the most difficult sport in the world.
If they only knew what was coming..

Mike Tyson Great in The Hangover
Mohammed Ali Floats like a butterfly, stings like a bee.
Manny Pacquiao Named Fighter of the Decade for the 2000s by the BWAA, WBC and
WBO. Ummmm.WOW! Look him up and see why.

Brazilian Jiu Jitsu // BJJ promotes the concept that a smaller, weaker person can
successfully defend against a bigger, stronger assailant by using leverage and proper
technique, taking the fight to the ground
Royce Gracie Legend, and yes theyre related. Look up the Gracie Family.incredible!
C Fernando Vieira World Championand I trained him (conditioning)

Xande Ribeiro Heavy Weight, Open Weight and Pro Division titles
Muay Thai // Amateur League governed by the International Federation of Muay Thai
Amateur and professional league is governed by the World Muay Thai Council
Baukaw World Champion and the best ever
Yodsenklai Fairtex World Champion
C Princess Roberts My wife and shes just plain awesomesorry, had to throw that in :)
Mixed Martial Arts // A very special combat sports that combines the skills and
techniques from all the above disciplines.
Georges St Pierre Welterweight Champ
Jon Jones Light Heavyweight Champ
Anderson The Spider Silva Middleweight Champ
Frankie Edgar Lightweight Champ
Cain Velasquez Heavyweight Champ
Wrestling // Grappling techniques include clinch fighting, throws, takedowns, joint locks,
pins and other grappling holds
Dan Severn UFC Hall of Famer and a former UFC Superfight Champion
Aleksandr Karelin Universally considered the greatest Greco-Roman wrestler of all time,
won gold at the 1988, 1992 and 1996 Olympic Games
Dan Gable Only lost one match in his entire Iowa State University collegiate careerhis last,
and won gold at the 1972 Olympic Games while not giving up a single point.
Alexander Medved Considered by most to be the best freestyle wrestler of all time, was the
first to win three gold medals.

Barrier #1:
The Workouts
What type of workouts, exercises and protocols

do I include in my training program?
The most prevalent problem we see is MMA and

Combat Athletes using traditional weightlifting
and isolation exercises exclusively for their training.

You are aware of and likely practicing the same old
drills; training splits like bis and tris or chest and
back or legs and shoulders, three days a week
for 60 minutes, three sets of 10 slow reps, three to
five minutes rest in betweenyada, yada, yada.
This training is terrific if you aspire to be a bodybuilder onstage flexing each muscle; however,
this practice will not allow you to progress in your combat fighting aspirations. Simply stated,
you miss out on all the other strength and conditioning training needed to be a functional
combat athlete.
The practice of MMA and other combat sports involves multiple joint and muscular
movements. As a simple example lets look at the motion of throwing a punch. The fighter
starts with legs using the rear foot to push up then thrusting the read hip forward as this
will generate the most power. The energy from the thrust travels through your tight upper
torso to your shoulder, your biceps and triceps, through your forearm and eventually to the
intended target. Just consider for a moment all the movements required for one single
punch. No imagine doing that over and over again.
That however is just one skill. What about shooting for take-downs or defending one
movement around the ring/mat? We havent discussed what muscles are needed for
continuous grappling on the ground or the cardiovascular endurance you need to strengthen
so you dont gas out.
The Importance of Strength and Conditioning

I cannot emphasize enough the importance of mastering the management of the three key
areas; what should I do, when should I do it and what do I eat to keep of the energy and
maximize my performance.
You need to be mentally fit in order to learn the specialized training and plethora
of skills and techniques from the various combat arts. As if that isnt tough enough, MMA
demands significant physical fitness from you which will put an abundance of stress on
your body if you dont do it properly. Accordingly, it is paramount that your strength and

conditioning is high quality to ensure you last in the ring or on the mat. Most importantly, you
do not get injured. Your overall goal is to MAXIMIZE PERFORMANCE while PREVENTING
INJURY.
Your strength and conditioning training will have many components including:
4 compound explosive movements

4 plyometric training
4 muscular endurance
4 power and strength training
4 sprint intervals
4 Anaerobic and aerobic fitness
4 core strength
4 flexibility
In order to make it easy for you to train these components we have segmented them into
seven Strength and Conditioning workout categories. (See next page for list)
Consider for a moment your movements when you train. By adding movements from these
components to your workouts and practicing them correctly, you will maximize your chances
at becoming a more effective Combat Fighter and Martial Artist.
The conditioning that you get throughout
your technique and skill training is not
nearly enough to develop the muscles,
joints strength, cardio, endurance, power
and explosiveness required to fulfill the
requirements for a strong fight or tournament.
Your cardiovascular system lacks the vigorous
drills it needs just to train at maximum effort
let alone prepare for a fight. There are many
deficiencies in the rudimentary exercises for your cardiovascular system, which will limit your
energy level impacting your ability to really train. Furthermore, it can lead to nagging injuries
and can really slowdown or perhaps even halt you on your quest of becoming a better fighter.
You become a better fighter by training hard, with passion. You train to be explosive and
powerful, increase your cardiovascular fitness, muscular endurance and core strength.
10

Solution #1:
Funk-Flex Strength & Conditioning Workouts
Performing a whole whack of leg extensions and bicep curls or jogging around the block is
simply not going to cut the mustard. Combat athlete must maintain aerobic and anaerobic
conditioning while including all the strength elements needed to compete year round.
You are given a set of workouts strategically placed in different categories to help with your
overall strength and conditioning. We are not looking to replace your entire training program,
but rather asking you to pick and choose workouts to help you improve your current structure
and elements. Create workouts that you can do on your own time and by yourself. Do not
build workouts that are dependent on anyone else.
In simplest terms, these workouts address how to overcome the training barrier without
disturbing your regular Martial Arts Skills and Techniques Training. Doing this will facilitate
the enhancement of your overall strength, condition and health toward your goal of becoming
a well-rounded elite combat athlete.
The Funk-Flex Elite Strength and Conditioning Workouts are seven main workout categories to
concentrate on during your training. Each category contains 4 Funk-Flex designed workouts
that will help you to target the areas that you may be lacking in your strength and conditioning.
Each workout is accompanied with an instructional workout video by Funk and Flex as we
take you through each exercise, explaining what to do, what not to do the benefits of the
exercise and how to perform the movements properly.
By adding these workouts to your weekly training you WILL BECOME STONGER, YOU WILL
HAVE BETTER CARDIO, YOU WILL BUILD MORE POWER YOU WILL BE MORE EXPLOSIVE
AND HAVE BETTER OVERALL CONDITIONING.
11
This resource and program is for use during your training year round. You will have to
become more specific with the help of a trainer or coach when it comes time for fights, as you
need to work on specifics, weaknesses and strategy. This is a resource you can use year round.
Workout Categories
Each category contains 4 workouts and instructional videos facilitated by Funk and Flex. The
full list of each workout is listed at the back of this program guide and in individual workout
manuals that you can download on the member website

Strength and Power Workouts - FFSP
Strength and Conditioning Circuits - FFSC
Metabolic Bodyweight Training FFMBT
Sprint Intervals - FFIS
Abs and Core - FFAB
Cardio Intervals FFCI
Warm Up and Stretch - FFWS
The acronyms are designed for ease of reference whereby FF- Stands for Funk-Flex and
the rest of the acronym describes the workout category.

For example FFIS stands for Funk Flex Interval Sprints Workouts
There will be some cross over elements in all the workout categories, but the main focus for
each workout will be laid out for you. The workout lists can be found in the Workout Guide
and on the website.
Strength and Power Workouts - FFSP

The workouts in this category will help develop your
overall strength and power. . Strength is defined as
the total force one can exert under voluntary effort.
For the MMA athlete superior strength is essential.
In a MMA fight you may need to lift, throw, physically
restrain, clinch & move or manipulate the joints of
an opponent, all of which require the ability to exert
influence over a tough and resistant opponent. The
key is developing your major, small stabilizer and neutralizing muscles.
The need for explosive power is one of the most important attributes as it allows
you to be outwork your opponent every time. Often confused with strength, power
12

production and management (i.e. use what you need when you need it) is dependent
upon how well conditioned your energy systems are. Power can be developed
through exercises and workouts like compound movements and Olympic lifts.
The exercises in each workout should be performed in a controlled yet explosive
fashion. Complete these routines with as much intensity than and in as little time as
you possibly can.
Use weight that is challenging and continue to increase as you progress through
the weeks.
i Use these workouts once a week at the beginning when you are rested, fresh
and can lift heavy without risk of injury.
Strength and Conditioning Circuits - FFSC

The ability to lift max strength for a long period of
time like bench-pressing a lift for as many reps as
you can for 5 minutes will help build your strength
endurance. If you are fighting in the clinch for most
of the fight, especially in the later rounds, then
youre going to need your strength endurance.
Muscular endurance is the ability for a group of
muscles to perform contractions regardless of the weight for a long period of time.
For example doing squats for 5 minutes will challenge the quad muscles.
Your muscular endurance will come into play if you are throwing hundreds of
punches, which will challenge your shoulder conditioning. Muscular endurance plays a
big role in on the ground while grappling; jui Jitsu and also clinching during stand up.
The metabolic circuits in this category should be performed at high intensity. You
want to use challenging weight and perform as many reps as possible during each
interval or workout session.
Use these workouts throughout the week and ensure that you include a warm up
before and full body stretch after your complete.
13

Metabolic Body Weight Training Circuits FFMBC
overall strength and muscular endurance.
Strength Endurance If you are fighting in the clinch
position for most of the fight, especially in the later
rounds, then youre going to need your strength
endurance. An example of a workout exercise to help
you build your strength endurance is the bench press.
Lift heavy weight (as heavy as you can without the need for a spotter) for as many
reps as you can for five minutes.
Muscular Endurance Your muscular endurance will come into play if you are
throwing hundreds of punches for example. You would rely on the muscular
endurance of your shoulder for this element of the fight. Muscular endurance
plays an important role in grappling and clinching during stand up for you Jiu Jitsu
fighters as well. Muscular endurance is the ability of a given group of muscles to
execute contractions for an extended period of time, regardless of the weight. For
example doing squats for 5 minutes will challenge the quad muscles.
The metabolic circuits in this category should be performed at high intensity. You
want to use challenging weight and perform as many reps as possible during each
interval or workout session. Use these workouts throughout the week and ensure
that you include a warm up before and full body stretch after youre complete.
Body Weight Training The workouts in this category will help develop full
body conditioning, explosive power and insane cardio. The use of Plyometrics
will stimulate an athlete to use greater force in a short period of time, examples,
shooting in, jumping, punching or kicking. The practice of bodyweight training
also teaches the body to move as one mimicking many movements in the MMA or
combat ring.
Interval Sprints - FFIS

The workouts in this category are will develop your
anaerobic system.
iC
A lot of fighters interchange conditioning

with cardio (cardiovascular conditioning). In relation
to mix martial arts they are not the same. Cardio is
in fact a part of what overall conditioning is.
Cardio Endurance is broken into two systems; aerobic and anaerobic. The aerobic
14

systems means with oxygen and is generally slower-moderate paced exercises like
jogging where oxygen is the main energy source. Anaerobic systems means without
oxygen and is often higher intensity training where the energy is derived from other
sources called phosphates, which are stored in the skeletal muscles.
For an MMA athlete both the aerobic and anaerobic systems are both important.
Many fighters tend to skip the anaerobic training but this in fact is one of the most
important aspects that need to be trained due to the constant change from high to
low intensity during a fight
The better your anaerobic system is the longer you will be able to fight at a higher
intensity without getting tired.
Interval sprints can improve the bodys ability to buffer and tolerate lactate
Interval sprints are the best way to train the important components of your
anaerobic power, capacity and the overall system. Using sprinting intervals on stairs,
hill, a field or on a track are great. Enduring equipment like the Prowler and Sled can
make you an undisputed champ.
i Use these workouts at least once per week, no more than twice. The intensity
must be high and you must ensure that you warm up prior and stretch thoroughly
after a session.
Abs and Core - FFAB
iC
The workouts in this category will develop

your abs and core strength. The core consists of the
abdominal muscles groups (transverse abdominals,
internal obliques, external obliques, rectus
abdominis), hip abductors/ adductors, hip flexors,
and lumbar spine. The most important area within
the core is the lumbar spine as this is responsible for
posture and stabilization but the muscles surrounding it must be strengthened for
this stabilization to occur. Visualize if you will a BBQ skewer (or any long, straight
metal object) standing on the table anchored by Styrofoam. Now remove the
Styrofoam and replace it will four bricks on each side. Get the picture? How much
sturdier the object is with the bricks than it is with the Styrofoam? This is one of the
most important to an MMA athlete.
The more direct form of core stability comes from the strength and function of the
large bracing muscles as well as the deep stabilizing muscles. This is one of the most
important to an MMA athlete.
Strengthening the midsection and core through planks and abs exercises are a
15

couple of direct ways to train your core, but many exercises force you to keep this
section tight during the movements hence strengthening core indirectly.
Use these workouts multiple times per week to develop the core stability and pure
abs strength.
i Use these workouts multiple times per week to develop the core stability and
pure abs strength. These exercises will directly target your midsection muscles.
Cardio Intervals - FFCI

cardiovascular system, both aerobic and anaerobic.
Many fighters interchange conditioning with cardio
(cardiovascular conditioning) but actually, Cardio is
a component within.
Cardio Endurance is broken into two systems;
aerobic and anaerobic.
Aerobic Cardio Conditioning Aerobic systems means with oxygen. These
exercises are generally slower-moderately paced exercises like jogging for example,
where oxygen is the main energy source.
Anaerobic Cardio Conditioning Anaerobic systems means without oxygen.
These exercises are often higher in intensity where the energy is derived from other
sources called phosphates, which are stored in your skeletal muscles.
For an MMA athlete both the aerobic and anaerobic systems are equally important.
The better your aerobic system is, the faster you will be able to supply your muscles
with oxygen and recover between rounds. The better your anaerobic system is, the
longer you will be able to fight at a higher intensity without feeling fatigued. In a
five round fight lasting five minutes each, your cardio endurance will need to be at
its peak; more anaerobic in the beginning and more aerobic at the end.
i You will use these workouts throughout the week and should be performed at
high intensity to help develop your cardiovascular system.
16

Warm Up and Stretch FFWS
The main reason you conduct and pre workout
warm up and post workout stretch is to prevent
injuries. Not just during training, but also when
you perform these workouts. Nothing is more
frustrating getting naggin injuries during your
workouts that keep you from training at 100%
You must warm up thoroughly and stretch after
each workout session. No excuses. You can use the warm up and stretch routines
provided with this program or use your own.
Bottom Line is that this is not an option is mandatory!
A proper warm-up is critical for optimal performance. By using this warm up your
flexibility is increased and joints strengthened and prepared to perform. You will also
improve your coordination. Your warm up is about the quality if work so begins at a
higher quality and lower intensity level. This warm-up takes 5 minutes. At first you
may find it difficult to complete the routine but as you improve you will find it easier
to get through.
The Dynamic Stretch warm up incorporates flexibility, co-ordination and balance
along with muscle/joint awareness. It starts from the ground up targeting the ankles,
knees, hips and trunk. Once the body is primed and blood starts to flow we target
the upper body, core, shoulder, elbows and wrists.
Make sure to incorporate this warm up before all workouts and activities for
maximum results, flexibility and help to stay injury free.
i At the end of each training session you must conduct a full body stretch to help
recover faster, stay flexible and prevent injury during training.
i Use these warm ups and stretches before and after each training session. ITS
MANDATORY!!!
0 List six of the many fighting styles that make up Mixed Martial Arts?
(Oh man, I know this, I know this)
Not sure? Go back and take a look in Section 2, So What Exactly Is Mixed Martial
Arts. Pay attention, the questions get harder as we go along.
17

Barrier #2:
Scheduling the Workouts

What do I do when-- and how the bleep
do I fit it into my busy schedule?
What is more frustrating than

trying to get your strength
workouts and cardio session in
each week? How many times
have you been right on schedule
one week, frequenting the gym
four or five times, only to fall
behind the following week as a
result of one quick, lack lustre
weight training session caused
by unforeseen circumstances
that surfaced in your life. Dont panic, it happens to all of us.
A shared pain point for combat fighters is the scheduling of the strength and
conditioning workouts while maintaining your skill training program along with your
daily activities. Most of us are not blessed with the ability to fight full time where we
do morning skills and technique sessions and strength and conditioning the same
afternoon. So how do we do it?
While skill training needs to remain your premier focus, strength and conditioning
cannot take a back seat. It should be in the passengers seat, if you will. The
better conditioned athlete you are, the more effective and efficient you will be in the
learning phase or enhancement phase of your combat fighting skills. Imagine you
working on new Muay Thai skill and your conditioning is minimal. You wouldnt be
able to get through the session.seems like a waste. If your cardio vascular system
is regularly underworked or neglected you wont have the stamina to continue
the drill. Not only would you not be able to continue with the class, you would be
setting yourself up for injuries.
Name three of the seven strength and conditioning components we must

include in our overall training schedule?
(Insert Jeopardy Music Here)
Not sure? Go back and re-read The Importance of Strength and Conditioning in
Section 3. Seriously, I wasnt kidding. The title says it all.
18

Now we know what types of workouts
are needed, so we just need to fit them
into our schedule. This is paramount
to successful training. You MUST have
each aspect of training covered on a
weekly basis in order to progress toward
becoming an Elite MMA athlete.
We all have regular, day to day activities
in our lives. Whether its work, school,
family, etc., our skill and conditioning training must fit in. Whether you are looking
to compete or are strictly recreational, it needs to be scheduled.
Solution #2:
Scheduling Your Weekly Workouts

How to Schedule
Do you have a Smartphone or PDA? If not, do you have an
agenda book or calendar you write you appointments in,? Do
you have a piece of paper
you can use?
4
4
4
4
10:00am - Meeting with Boss

1:00pm Meeting with Client
4:00pm Dentist Appointment
7:00pm - Gym for BJJ and Skills Training
If you dont have one, GET ONE. There is no excuse!
The universal order and the personal order are nothing but different
expressions and manifestations of a common
underlying principle.
- Marcus Aurelius (121 A.D. to 180 A.D)
Organization is the key to success.
19

5 STEPS TO SCHEDULE
YOUR WORKOUTS
Step One:
Get yourself a digital or manual agenda. Or use the Monthly Scheduling template
that we have provided at the end of this section.. If you have one, move on to step
two.
Step Two:
Write down and map out your week. This will help you to identify the amount of
time you have and where you have it. Remember to include your work, school,
family, personal, etc. appointments. This will help you to identify how many days per
week and how many training sessions you can dedicate to your self-improvement.
Step Three:
Now we place all skills and techniques training classes into your plan. Your
skills training remains part of your regular agenda, (just like a regular meeting
appointment). So make sure to schedule in your MMA, BJJ, Muay Thai, Wrestling
training, etc. Make sure you note any conditioning training that you will be
preforming within this session. Sometimes there is a conditioning workout after
Muay Thai class, or sprint training with a wrestling session. This information will be
important to note when you are scheduling in your weekly workouts.
Step Four:
Identify the days and times you have left in your schedule to add in your required
strength and conditioning workouts.
Step Five:
Now fit the strength and conditioning workouts into your schedule. Each week we
need to train and include workouts from every workout category as listed on the
chart below. You must try and include the appropriate number of workouts per
category each week. These are identified in Scheduling Your Workouts and in the
sample Schedule Planner.
20

Rules For Scheduling Your
Weekly Workouts
i Take the time to read this. Its a lot of information but very significant when
planning your workouts. Have a copy of this list in front of you each week during
planning until you understand the rules, tips and limitations.
1.

Skill Training must always be plugged into your schedule first. Your Strength
and Conditioning are meant to enhance your performance; never let it
detract from your skills and techniques training.
2.

Strength and Power training should come near the beginning of the week
when your body is strong and well rested.
3.

Do not schedule your workout session before your skill/technique class.

For example you would not do a 45-minute bodyweight conditioning circuit
and then start Jui Jitsu class, as you will be too tired unable to learn or hone
your skills.
4.

There are some combat sports (Muay Thai for example) where it is customary
to go on a 3-5K run before class or perform a 60 minute conditioning
component after class Consider this part of your strength and conditioning
and schedule it as such.
5.
Sprint training sessions should be scheduled at least 48 hours apart.
6.
Try scheduling Abs and Core after other workout sessions or skill training.
7.

Strength and Conditioning or Metabolic Bodyweight workouts can also be

done after a skill training session, sprint intervals or on their own.
8.

Scheduling a bodyweight-conditioning workout after a sparring session is

ideal for making incredible improvement in your overall fitness.
9.

To ensure you do the workouts properly, download the video or print out
the eBooks and bring the materials with you to your workout location.
10.

Keep in mind that if you are training for a specific fight or even you may
want to use the schedule with your coach to help you plan your weekly
training session and what you specifically should focus on. To that end, if you
have weaknesses that you need to focus on, you can also swap one of the
workouts for a targeted session that you may have planned.
21

11.

These samples and this protocol is a general strength and conditioning rule
of thumb you can use throughout the year to stay in shape and be in top
condition throughout the year.
12.

You will need to take breaks throughout the year and that is okay. Your body
and mind need rest and relaxation.
13.

All in all using this schedule template and plugging in your desired workout
session, whether they be ours, yours or another coaches is one of the most
efficient ways to keep you focused and on track to elite conditioning and you
reaching your goals
14.

You can also use workouts listed on both Funks and Flex website. We will
also be adding future workout components that you can access and add to
this base resource.
Sparring
When it comes to sparring, my take is the more you can do it without injury the
better. Nothing will improve your fight skills and experience like sparring. Make sure
you schedule any workout session immediately following sparring, as you want to
take full advantage of these sessions.
Rest Days
Its critically important to take at least 2 rest days from all training each week. The
only exception is if you are preparing for a fight. At that point, consult your coach,
trainer and/or fight team. Its most common for the fighters to take one day of
rest per week in this circumstance. This will also allow your muscles to repair and
replenish.
Planning Day
For most people, Sundays should be used as your ultimate REST, PLAN and
PREPARATION DAY. If you are not a Monday to Friday person (work, school, etc.)
then use your normal day off for resting, scheduling training and planning and
prepping meals. Try to make it the same day each week.
The Workouts and How Many

You will want to complete the number of workouts in each category as listed below
each week. You may complete more if you wish, but this is your target minimum.
You will also see how some categories overlap as the workouts are similar as are
the attributes that the workouts target. For example, cardio intervals and sprint
intervals both target anaerobic conditioning. They are just different ways of training
22

it. Another example is the FFSC Strength and Conditioning workouts and Metabolic
Bodyweight Conditioning. Both train your overall strength and conditioning,
explosiveness, cardio etc., difference being one is using resistance and the other
your bodyweight.
Please note that you must warm up before and stretch after every session. Whether
it be a class, workout, sparring.
WEEKLY WORKOUTS
This is a list of workouts grouped into different categories that were created by Funk
and Flex. Other coaches may have different protocols and ways that they set up
their weekly scheduling or workout categories. This is something that works for our
athletes and us.
Workout
Group #
Group 1
Categories
# of
Workouts
per Week
REMEMBER. FFWS is Warm Up and Stretch.this is MANDATORY

at the beginning and end of EVERY workoutNO EXCEPTIONS
1
Resistance Training Circuits

Kettlebell Circuits
Sandbag
Resistance Bands
TRX
Dumbbell and Barbell Complex
Medicine Balls
Dummy Bag
Ropes
Tire workout
FFSP
Strength and
Power Workout
Group 2
FFSC
Strength and
Conditioning
FFMBC
Metabolic
Bodyweight
Circuits
23
Actual Workouts
Weight Training in the Gym Full Body Focused

Power Lifting
Olympic Lifts
Strongman
Density Training
Heavy Kettlebell or Dumbbell Workouts
Cable Machines
Hammer Strength Machine
Stone Lifting
Bodyweight Workouts/Training
Heavy Bag Circuits
Skipping
Plyometric Circuits
Conditioning in Skill Training
Conditioning Circuit in Class
Speed, Agility & Quickness (Cones, ladder)

Plyometrics Training
Flexibility Training - Yoga
Stability and Balance
Sled Training
Combat Drills
Battle ropes
Finisher Workout
Proprioceptive Training
Obstacle Course
Rip Trainer
Swimming
BOSU
Belt Band
TRX
Medicine Balls
Sandbag
Gymnastic Rings
Heavy Bag
Hammer Work
Tire workouts
FFSW
Specialty
Workouts
Group 3
2-3
FFCI
Cardio
Intervals
FFIS
Interval
Sprints
Group 4
FFAC
Abs and Core
24
You must get 2-3 of these workouts in each

week. Ensure that you have at least 36-48 hours
rest in between sessions. The volume of these
workouts may increase if you are training for a
fight.
Hills
Sprints
Treadmill Cardio
Bike Intervals
Sled Training
Skipping
Stairs
Prowler
Aerobic Conditioning
Anaerobic Conditioning
Versa Climber
Aerodyne Bike
Rower
You must get at least 3 extra sessions of abs

and core aside from what you do in skill training.
Possessing a strong mid-section and core is essential for a fighter.

Abs Training
Core workouts
Stability Ball
Bar Workouts

Group 5
EXTRAS
Not part of
the program
but still
important
Although not included in this program, this is

a free group and includes activities you can
implement at any time, on-going throughout the
year with increased frequency if you are preparing for a fight.

Yoga
Mental Training
Long Runs
Foam Rolling
Flexibility
Stretching
Balance and coordination Training
Stability Training
Remember get organized. NO EXCUSES. Be honest with yourself. Take care of

YOU and dont cheat yourself. Having a plan woven into your schedule will ensure
you get both your conditioning and skill training done each week. If something
comes up, reschedule your training to another available time slot. I recommend you
review your schedule on a weekly basis. You may want to switch things around;
after all, variety is the spice of life. Lets steer clear of monotony. GET PUMPED!
WEEKLY TRAINING SCHEDULE CHECKLIST

This is similar to a chart I learned to use from Strength and Conditioning Coach Ross
Enamait rosstraining.com and used it to help schedule my workout session when
I was training for my Pro Muay Thai fight in Thailand. I now use it with my fighters
and have never turned back Check Ross out when you have a moment.
WEEKLY WORKOUT CHECK LIST

WORKOUT CATEGORY
FFSP - STRENGTH AND POWER WORKOUT
SESSIONS
PER WEEK
CHECK
FFSC - STRENGTH AND CONDITIONING

3
FFMBC - METABOLIC BODYWEIGHT CONDITIONING
FFCI - CARDIO INTERVALS
2
FFIS - INTERVAL SPRINTS
FFAC - ABS AND CORE
25

The Funk and Flex workout schedule is based on four or five training session per
week, which is commensurate with your personal goal. If you are not training for
an up-coming fight then you will train 4 days per week. If you have a fight coming
up then you will increase your training to at least five training sessions per week.
Remember, these sessions DO NOT include your essential skills and techniques
training for your particular combat sport, they complement it. The skills and drills
for Muay Thai are different from those of Brazilian Jiu Jitsu which are different again
from Boxing.and so on.
When building your workout schedule, you need to consider inclusion of the
following elements:

Skills and Drills: as often as you need to, talk to your coach
Strength and Conditioning: 3 times per week regularly, at least 4 times

per week pre competition
1-3 days rest per week: Its during recovery after you train when you
get stronger and better. Recovery should be the initial part of building
your program.
Flexibility training: It prevents soft tissue injuries in the form of sprains,

strains and joint injuries.
Warm Up and Post Stretch: Recover faster, stay flexible and prevent
injury during training.
Scheduling Your Workouts
i Remember, BE ORGANIZED:
1.
Get a PDA, Agenda Book, Scheduler Software, Piece of Paper,etc.
2.
Map out your entire schedule for the week (work, school, family, personal)
3. Plug in your skills and techniques training (Muai Thai, BJJ, Boxing, etc.)
4.
Identify the days and the times you have left in your schedule for the

additional workouts as listed in this eBook.
5.
Fit the workouts provided into your schedule. Simply choose the workouts

from the specific Funk-Flex (FF) categories and plug them into your

schedule
26

Sample Weekly Schedule
These are samples only. They are based on your skills training volume per week.
Skills Training Two Days per Week

Tuesday and Thursday (with no integrated conditioning in either class)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
FFSP FFAC
Skill/Sport Training and FFMBC
FFIS
Skill/Sport Training and FFAC
FFSC
FFCI - FFMBC - FFAC
REST Plan and Prep
Skills Training Three Days per Week

Monday Wednesday Friday (with integrated conditioning on Wednesday)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Skill/Sport Training and FFMBC

FFSP FFAC
Skill/Sport Training (integrated conditioning)
FFIS - FFAC
Skill/Sport Training
FFCI- FFSC - FFAC
REST Plan and Prep
Skills Training Four Days per Week

Monday Tuesday Thursday Friday (with conditioning in 2 classes, Monday and Friday)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Skill/Sport Training and FFIS
FFSP - FFAC
Skill/Sport Training (integrated conditioning)
FFIS- FFSC - FFAC
REST Plan and Prep
** See your sample schedule template on the following page.
27
NOTES:
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
www.funkflexmmaworkouts.com
TRAINING PLANNER
Funk & FLEX

FRIDAY
SATURDAY
GOALS

Barrier #3:
Nutrition
What the bleep do I eat to increase energy, build lean muscle,

lose fat and consistently improve performance?
One of the most frustrating

elements of being an athlete
is what to eat, how much
to eat and when to eat it.
Being an MMA athlete is no
exception. Trust me when I
tell you that you are not
alone. There are literally
thousands of MMA and
combat athletes ranging from
beginners to UFC Fighters
that face the same barrier.
Why do you think they go to
Dieticians and Nutritionists to help them prepare for fights? And lets not get into
those that have to cut weight for a fight. Its crazy and lets face it, dieting sucks!
As Combat Fighter and MMA Athlete you must separate yourself from other
athletes, when it comes to nutrition. In order to train, fight and perform at your
peak (whether in competition or day to day living), you need to feed your body
the right food at the right time and ensure its the optimal amount. Your nutritional
requirements are much different from the regular person.
Conversely, eating the wrong foods can be a detriment to your training program and
can hinder your overall performance. This can have a serious and negative impact
on your overall training and performance. You may find yourself adding unwanted
weight, fatigued and sluggish, you may even increase inflammation. The right
food at the right time will not only allow you to train at your peak level, give you
increased energy and help you to recover efficiently so you can train again.
Lack of Nutrition Equals Loss of Strength

Youre training at high intensity each every workout; without proper nutrition,
enter the risk of losing strength and muscle that you have worked so very hard to
develop. Your muscles and body need to be fuelled with the nutrients that will allow
them to recover and grow. As a fighter, you are not only focusing on your skills
and techniques but also on improving your strength, power and conditioning. Your
nutrition plays a significant role in your development.
29

MMA is a relatively new combat sport so its a titch aggravating when you as an
MMA athlete cant find the right information on diet and nutrition. What you read
in magazines are predominantly supplements and products they are mostly for
marketing purposes. Consequently, there hasnt been enough research when it
comes to nutrition of the MMA athlete.until now.
Your mind is flooded with questions about nutrition:

What type of foods should I be eating?

Should I eat more carbs; more proteins; no fats; raw eggs in a blender?
Can I mix these foods?
What should I eat before and after a workout?
How long before a workout should I eat?
How soon after a workout should I eat?
From the 80,000-foot view, its imperative you have the right amount of
carbohydrates for energy and you eat ample protein to feed the muscles; which
incidentally also plays a key role in recovery. Healthy fats are also critical on a
cellular level.
Nutritional Focus Areas

In MMA, there are many different nutritional areas that a fighter must focus on.
Those are:

4
4
4
4
Daily Nutrition Intake

Pre -Post Workout Nutrition
Water Intake
Supplements
Before we move on, lets take a step back and do a quick review. As an MMA athlete
you are acutely aware of the importance of honing your skills and techniques. We
have discussed the equally important effort required in the areas of strength and
conditioning training, scheduling your workout sessions each week and eating the
right foods to perform at a high level. Proper nutrition for the combat athlete will:

30
4
4
4
4
4
4
Provide fuel to train at high intensity

Increase your energy
Help to build quality lean muscle mass
Burn unwanted fat
Help prevent injuries and health risks
Increase the speed of recovery and expedient healing

SOLUTION #3:
Nutrition For Combat Athletes

This is a brief overview of the importance of Nutrition to
combat Athletes.
Please download and refer to the Nutrition and Meal Plans
for Combat Athletes, Supplement Guide and Funk Power
30 Foods for Optimal Performance to get full details of
Nutrition.
(You can have access to these EBooks on the Member
Website or you may have already downloaded this
information when you purchased.)
MMA Athletes are some of the best conditioned in the world. You wont get very far
in your quest to become an Elite MMA Athlete without an appropriate nutrition plan.
Fighters know that the ultimate way to achieve a winning edge over the competition
is through optimal diet and nutrition. You must be willing to put as much into
planning your nutrition as you do with your
training; they go hand in hand.
The Funk-Flex program comes with a separate
Nutrition Guide, but this section and will
provide you with an excellent overview and
highlight why nutrition plays a pivotal role for
optimal performance.
It is essential that the right nutrients be
delivered to the cells for the body to effectively nourish, repair and rebuild. With the
right nutrients fighters will lose fat, enhance performance and minimize injuries.
The main principle of proper nutrition is based on frequency. The object is to eat 5
to 6 smaller meals a day (that includes snacks) consisting of:
1.
2.
3.
45-55% carbs
30-40% protein
15% healthy fat
This combination will provide you with adequate energy for recovery and allow
tissue to repair quickly and effectively.
31

Other Key Points:
EAT PROTEIN WITH EVERY MEAL AND SNACK - Proteins should be eaten at every
meal and snack. The formula is basically 1.5-2g/kg bodyweight per day for athletes.
Protein will not only help to build muscle, it will also help with muscle repair and fat
loss. When you train as hard as you do, your body may start to use its own muscle
as an energy source. This is something you definitely dont want. Eating protein at
every meal and snack will help prevent this happening to your body.
CARBS FOR ENERGY The best carbs are complex carbohydrates which come
from natural food sources such as vegetables, legumes, salad, oatmeal and fruit.
You can eat simple carbohydrates such as rice, pasta, potato or yams but only early
in the morning and after a workout/training session.
HEALTHY FATS Be sure not shy away from healthy fats; they are absolutely
essential and can be found in omega oil, fish, walnuts, olive oils, seeds and avocados.
Funks Nutrition Rules
32
1.

Every meal and snack must have PROTEIN (see below meal plan overview)
Mix up your protein sources as well.
2.
You must eat a meal containing carbs within an hour after your training.
3.

Try to get a Protein Shake/Smoothie immediately after training

(2-1 Carbs to Protein)
4.
Prepare your meals You have to have food ready to eat at all times
5.

Drink Water with all meals and in between. Drink plenty of water before,
during, and after exercise. JUST CONTINUALLY DRINK WATER. It flushes
your system and keeps it clean.
6.
Eat as much REAL, WHOLE FOODS as possible.
7.

Add another meal if you feel fatigued, if you

have no energy or if you have had a long day.
8.

Use the grocery list supplied in the Nutrition

Guide and eat lots of fruit and veggies.
9.

Eat Vegetables as much as possible a terrific

and healthy source of carbohydrates.
10.

Eat your carbs in the morning after a workout

when your body can tolerate the glucose.

11.

12.

13.

Plan your Meals Plan out your meals on a daily or weekly basis. This will
help you eat the right foods at the right time to be sure that youre getting
the proper nutrition. Leave room to be flexible.
Eat Clean Your nutrition plan should have complex carbs, lean proteins, and
unsaturated fats. Add lean meats, fruits, vegetables, low-fat dairy products,
nuts, fish, poultry, legumes, and whole grains. Nutrition Guide for examples.
Eat smaller meals more often Eat 6 small meals per day. Eating more
frequent will give you more energy throughout the day, keep your body
burning fat, help keep your blood sugar levels stable and help you to
avoid binging.
Make sure you pre-plan and prepare your meals so you are not eating fast foods. It
will different than what you have become accustomed to but this will pass after the
first week. After about a week, it will be part of your natural routine.
The bottom line, when you do not feed your body the right foods you are setting
yourself up for lack lustre training sessions, lack of overall performance, little
improvement, injuries, improper recovery and a shortage of the right nutrients to
build your muscles.
SUPPLEMENTS - Please refer to the Supplement Guide for List of Products you
should be using. Given that you are an athlete and you train at high intensity and with
greater frequency, supplements are sometimes needed to ensure you are getting
enough nutrients. Please note however, supplements should never take the place of
real, whole foods. By definition, supplements are something added to complete a
thing, make up for a deficiency, or extend or strengthen the whole. Supplement, not
replacement. We go into further detail in the separate Supplement Guide
ESSAY QUESTION: What are the four types of foods a combat athlete need to
0
eat for proper nutrition and what does each do for you?
(You have 10 mins and its an open book test)
I said foods, not focus areas. Dont guess. If you understand, youll be very conscious
of what you are putting into your body. Go back and re-read Lack of Nutrition Equals
Lack of Strength in Section 5. It will make a big difference in you quest.
To conclude, please remember to be patient and disciplined. Be patient and
consistent with your training program, dont rush the process. Trying to speed up
your progress will only lead to overtraining and injuries. Your body will gradually
adapt to your new training regimen. And most of all.
TRAIN HARD, EAT HEALTHY, FIGHT EAZY!

33

Equipment List
Below is the list of equipment that we used throughout the program.
IF you would like to purchase anything please click the links below:
GYMBOSS TIMER
http://funkmma.com/gymboss
DUMBBELLS
http://funkmma.com/dumbbells
BARBELLS
http://funkmma.com/barbells
KETTLEBELL
http://funkmma.com/kettlebell
PROWLER MONSTER SLED

http://funkmma.com/prowlersled
DRAGGING SLED
http://funkmma.com/draggingsled
MEDICINE BALL
http://funkmma.com/medicineball
STABILITY BALL
http://funkmma.com/stabilityball
RESISTANCE BANDS
http://funkmma.com/bands
SANDBAGS
http://funkmma.com/sandbags
JUMP ROPES
http://funkmma.com/jumprope
KICKBOXING
http://funkmma.com/kickboxing
34

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MEDICAL DISCLAIMER

ABOUT THE AUTHORS

STRUCTURE OF THE GUIDE

MASTERS OF THEIR GAME

THE IMPORTANCE OF STRENGTH AND CONDITIONING

SOLUTION NUMBER ONE:

SOLUTION NUMBER TWO: HOW TO SCHEDULE

5 STEPS TO SCHEDULE YOUR WORKOUTS

RULES FOR SCHEDULING

THE WORKOUTS AND HOW MANY

SAMPLE WEEKLY SCHEDULE

SAMPLE SCHEDULE TEMPLATE

LACK OF NUTRITION EQUALS LOSS OF STRENGTH

NUTRITIONAL FOCUS AREAS

SOLUTION NUMBER THREE: NUTRITION FOR COMBAT ATHLETES

Funks Nutrition Rules

DEDICATIONS & ACKNOWLEGMENTS

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com

MMA Strength & Conditioning Workouts : http://www.funkmma.com

JAY FLEX MARKS

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

First we want to thank you with all our hearts for

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

LETS GET IT DONE!!!

Structure of the Guide

4 Workouts/Training What workouts should you be doing to help with your

strength and conditioning as a Combat Athlete

How do I fit my workouts into my already busy weekly

What do I Eat for fat loss, optimal performance, increased

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

The sport of Mixed Martial Arts is one of

The sport itself is relatively new, but the

Masters of Their Game

If they only knew what was coming..

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

C Fernando Vieira World Championand I trained him (conditioning)

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

What type of workouts, exercises and protocols

The most prevalent problem we see is MMA and

and isolation exercises exclusively for their training.

The Importance of Strength and Conditioning

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

4 compound explosive movements

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

Funk-Flex Strength & Conditioning Workouts

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES

Strength and Power Workouts - FFSP

Strength and Conditioning Circuits - FFSC

Metabolic Bodyweight Training FFMBT

Sprint Intervals - FFIS

Abs and Core - FFAB

Cardio Intervals FFCI

Warm Up and Stretch - FFWS

the rest of the acronym describes the workout category.

Strength and Power Workouts - FFSP

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES