Professional Documents
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Fighters Five 2020
Fighters Five 2020
PO WE R
S TR EN G TH
EN DURAN CE
H EA LTH
YOU’R E A C O M B AT ATH LETE
W hether you’re a fighter or grappler, you chose to
compete in one of the toughest sports that exist.
S I M P LY G R I N D IN G & WO RK IN G
H A R D I S N O T EN O U G H
T E L L M E I F T H IS S O U ND S LIK E Y O U :
• You consume so much information, you are confused about what to do.
• Your workouts are more about building mental toughness (“building character”) than
improving athleticism.
• Whether you train alone or with a team of coaches, you lack a coordinated plan of action.
• You don’t test or monitor any aspect of your training, your body, or your health.
• You have bowed to the altar of high intensity training, no days off and are grinding yourself
into a deep hole.
SOUND FA M I L I A R ?
IF SO, IT’S OK. EVERYONE HAS BEEN THERE.
1. ARE YOU H E A LT H Y ?
2. ARE YOU IN SHAPE?
3. ARE YOU STRONG?
4. ARE YOU POWERFUL?
5. ARE YOU READY TO COMPETE?
Honestly answering these questions
can help you determine the best type of
W H ICH W O RKO UT I S
training for you. RIG H T F O R YO U?
MMA | BJJ | KICKBOXING | WRESTLING | BOXING | M U AY T H A I
YES
PEOPLE ASK US ALL THE TIME, SWE DEVELOPED THIS SIMPLE
each section, in more detail, below. ‘ROAD MAP’ TO HELP YOU DEVELOP A TRAINING PROGRAM
THATS RIGHT FOR YOU AND YOUR UNIQUE SITUATION.
NO
That’s what champions do: they cut TUNE UP PROGRAM
through the noise and prioritize their WORKOUTS SHOULD BE FOCUSED ON
YES
am I saying you’re lacking in all these
categories. Only you know you. Trust
NO
your gut. If you’re confident you are “FATIGUE MAKES
EXPAND THE TANK
battle ready, thanks for downloading-- WORKOUTS SHOULD BE FOCUSED ON
COWARDS OF US ALL”
- VINCE LOMBARDI
you’ll be just fine without this guide. INCREASING WORK CAPACITY, STRENGTH
ENDURANCE AND AEROBIC EFFICIENCY.
NO
PREPARE FOR BATTLE
Click Here to Find Out ARE YOU ABLE TO REPEAT BURSTS OF EFFORT
FOR THE DURATION OF YOUR MATCH OR FIGHT?
But the guys that paved the way rarely talk about the
lifestyle habits, mistakes, the fatigue, the exhaustion,
and unnecessary challenges that sidelined many of
them.
You know what the problem is?
• Your body’s talking to you. If you have • Asymmetries arise when we have a
trouble sleeping, massive amounts significant difference in mobility or
of stress, nagging aches or pains, low strength in our bodies; that can lead to
libido, low energy, depression, constant compensation in our movement patterns.
headaches, or similar...it’s time to take a
step back for sake of the long-game. • Nobody gets hurt jumping, but lots of
people get hurt landing. Many athletes
• In the war you’re waging, your body and focus on developing big engines, but
mind must be dialed, if you want to perform forget about improving their brakes.
at your best. Producing force is just one piece of the
puzzle. Great athletes need to ability to
• Take care of yourself, and then take care of absorb force as well. This becomes vital
business. when we plant, change directions, land
or react to various forces on the mat or in
• Common ‘Red Flags’ for Fighters Include: the cage.
Anyone can come out swinging, but can you maintain that pace and go the
distance?
Warriors go all the way. And, like your car, you need the energy--the gas--to
take it the distance.
The good news? What if I told you that you hold the ability to expand your
tank? That’s right.
You, with proper endurance training, can increase your body’s capacity to
fight longer.
Just like everything else, you get out what you put in.
You may know that feeling—it’s late in the fight, and while you were
fighting like a Spartan a few minutes ago, now the arms are heavy, it feels
like your legs are glued down. Your body is tapping out, you’re gassed.
With my help, you can develop these three systems and forget that
slumped feeling ever existed.
Never Get
When done correctly, you can pull your opponent into deep water, push the Gassed Again
pace and literally feel them fold under your pressure.
And I’m ready to coach you how. Check out my “Expand the Tank” 12-Week
Program and build your reserves.
3 SIMPLE WAYS TO TEST IF YOU’RE IN SHAPE
25
20
15
10
0
MA LE ATHL ETE F EM AL E ATHL ETE
40-6 0BPM
I D E A L F O R AT H L E T E S
PERFORMANCE TESTS
2 -5 M I N 1.5 1 MIN
MA X E F F O R T MILE RUN R E C O V E RY
When the chips are down, when two fighters are in the ring
and everything is equal, the Strongest Fighter Wins.
• RELYING TOO MUCH ON CIRCUITS THAT THAT FOCUS ON FATIGUE OVER BUILDING STRENGTH.
It can be confusing...
We all push, pull, squat, hinge and carry. Make sure you
include these types of exercises in your workouts.
Quick footwork, explosive takedowns, lightning fast Whether you’re on the mat or in the cage, there is always
hands and fast transitions... a cycle of high n low intensity effort throughout each
round.
Speed, Power, and Explosiveness are fundamental to
the fighter’s success. Every moment in your training will come down to move-
ments so fast you’ll be either the victor or or on your
Those explosive exchanges are typically only 2-12 sec- back.
onds... blasting a takedown, scrambling for position,
combinations, etc. Do you want to be the champion or do you want to be
the body sprawled on the mat?
In order to improve speed and power, our training
needs The way you develop power may decide...
to address these demands.
So, what exactly is power?
If you train incorrectly, then you become slower... and
it sucks to be slow! Power is the ability to exert a maximal force in as short
a time as possible--those quick bursts of energy--that
We’ve all been a step behind an opponent... Slower to throw maximum force at your opponent with minimal
react, strike, or capitalize on an opening. effort.
Its demoralizing if you are unable to execute. Explosive power is the x-factor that can define the fight.
Explosive power is the moment that everyone remem-
The solution? Training for maximum speed and
bers, that one moment that changes the dynamic of a
explosive power.
fight from two competitors to one winner and one loser.
COMMON MISTAKES
WHEN DEVELOPING SPEED
& POWER INCLUDE:
• Y O U A S S UME PO WER IS A B Y P RODUCT OF WORKING OUT. YOU HAVE NO
U ND E R S TAN D IN G O F H O W TO TRULY DEVEL OP IT.
• Y O U H AV E N O P LA N TO D EV ELO P EXPL OSIVENESS.
• Y O U D O N ’ T G ET EN O U G H RES T T O PROPERLY DEVEL OP SPEED.
• Y O U A R E DO IN G EX P LO S IV E D R IL L S AT SUBM AXIM AL SPEED.
• Y O U A R E USIN G R A N D O M CIR C UITS THAT ARE TOUGH, BUT SL OWING YOU D O W N.
POWER EXERCISES
TEST YOUR POWER FIGHT STATS
36%
POWER OUTPUT
POWER CLEAN
5-10-5 AGILITY
BROAD JUMP
Did you realize? Research shows that even only two weeks in
an overtrained state may result in a 5% reduction in strength
and 36% reduction in power. Even worse? It takes between
two-to-eight weeks to recover from overtraining.
I get it--it can be brutal. The pain, anxiety, and frustration that
naturally comes leading up to a match...this only worsens
when you factor in weight cuts, training, mindset, media,
sponsors, friends, family, and other responsibilities.
MONITOR RECOVERY
PERFROMANCE NUMBERS
A simple vertical jump test can tell you
a lot about an athlete’s recovery
BO N US # 1 : H O W
ST R ONG I S Y O U R G R IP ?
Everybody’s rolled against an opponent with a ridiculous,
vice-like grip. And. It. Sucks.
What does this mean? You can’t finish off strong opponents
with underwhelming grip.
The truth is, most coaches and athletes either overlook grip,
or don’t know how to train for it.
Click Here to
Grip Stronger
BO N US # 2 : L E A R N IN G
TO B R AC E & T R A NS FER FO RC E
A STRONG CORE COMPLIMENTS EVERYTHING YOU DO.
You need to be able to brace and resist forces, transfer energy between your
legs and arms, and move efficiently in all planes of motion.
Whether it’s a punch, takedown, kick or throw, how violently it occurs, di-
rectly correlates to how well your body transfers energy up from your legs,
through your torso, and then through your arms. The core musculature
basically ties our upper and lower body together. IT is responsible for bracing
and transferring force between our limbs.
When we punch, the force starts at the ground, transfers up, through our hips
and torso, through our shoulders and into our fist.
The same goes for kicks, takedowns, scrambles and other positions.
One key component is making sure our core stable, strong, and capable of
bracing and efficiently transferring force.
Proper core strength (this means more than adorable six-pack) gives you a
massive advantage over your competition.
See? It’s more than just cutting carbs and doing sit-ups.
This provides a real life, unbiased assessment of who you are and what
you can do to improve... and you’re ready to become better.
IN ORDER TO WIN:
YOU MADE IT ALL THE WAY THROUGH THIS BOOK. THAT PROVES TO ME THAT YOU ARE COMMITTED
TO EXCELLENCE AND ARE READY TO DO WHATEVER IT TAKES TO WIN.
I’VE POURED ALL MY KNOWLEDGE INTO AN INFORMATION-PACKED ALL-
ACCESS MEMBERSHIP FOR CONTENDERS JUST LIKE YOU.
.INSIDE, YOU’LL FIND OVER 400 VIDEO EXERCISE PROGRESSION; VIDEO TIPS AND TRICKS; NUTRITION GUIDELINES;
VIDEO TUTORIALS FROM TOP COACHES; A PRIVATE FORUM FOR ALL-ACCESS MEMBERS; AND, BEST OF ALL,
EVERY PROGRAM WE DISCUSSED IN THIS BOOK.