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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 tness 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 SECTION 4 BARRIER NUMBER TWO: SCHEDULING THE WORKOUTS SOLUTION NUMBER TWO: HOW TO SCHEDULE 5 STEPS TO SCHEDULE YOUR WORKOUTS RULES FOR SCHEDULING SPARRING REST DAYS PLANNING DAY THE WORKOUTS AND HOW MANY WEEKLY WORKOUTS SAMPLE WEEKLY SCHEDULE SAMPLE SCHEDULE TEMPLATE SECTION 5 BARRIER NUMBER THREE: NUTRITION LACK OF NUTRITION EQUALS LOSS OF STRENGTH NUTRITIONAL FOCUS AREAS SOLUTION NUMBER THREE: NUTRITION FOR COMBAT ATHLETES Funks Nutrition Rules EQuiPment List 29 29 30 31 32 34 18 19 20 21 22 22 22 23 23 27 28 11 9 9 7 7 5 6 1 3
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.
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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!
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FUNK & FLEX ELITE STRENGTH AND CONDITIONING // PROGRAM GUIDE // www.funkexmmaworkouts.com
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 Twitter : http://www.ftsvideos.com/exclusive/ : http://twitter.com/FTSVIDEOS
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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 ghters 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).
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Within this program guide you will nd 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 icks?) 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
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4 Scheduling 4 Nutrition
How do I t my workouts into my already busy weekly schedule with work/school, family and combat sport training
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 ghters 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!
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The sport of Mixed Martial Arts is one of the fastest growing sports in the world. blending of the different ghting styles that have been around for centuries. Mixed Martial Arts (MMA) is a complex combat sport that integrates these ghting 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 ghter is not a Boxer, Karate or Judo man. The best ghter 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. The sport itself is relatively new, but the
Boxing
// In 2004 ESPN Sports ranked boxing as the most difcult sport in the world.
If they only knew what was coming.. Mike Tyson Great in The Hangover Mohammed Ali Floats like a buttery, 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.
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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
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 ghting, throws, takedowns, joint locks,
pins and other grappling holds Dan Severn UFC Hall of Famer and a former UFC Superght 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 rst to win three gold medals.
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The Workouts
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 ve minutes rest in betweenyada, yada, yada. This training is terric if you aspire to be a bodybuilder onstage exing each muscle; however, this practice will not allow you to progress in your combat ghting 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 ghter 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.
You need to be mentally t 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 signicant physical tness 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
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4 compound explosive movements 4 plyometric training 4 muscular endurance 4 power and strength training 4 sprint intervals 4 Anaerobic and aerobic tness 4 core strength 4 exibility
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 fulll the requirements for a strong ght or tournament. Your cardiovascular system lacks the vigorous drills it needs just to train at maximum effort let alone prepare for a ght. There are many deciencies 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 ghter. You become a better ghter by training hard, with passion. You train to be explosive and powerful, increase your cardiovascular tness, muscular endurance and core strength.
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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 benets 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.
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This resource and program is for use during your training year round. You will have to
become more specic with the help of a trainer or coach when it comes time for ghts, as you need to work on specics, 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.
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i Use these workouts once a week at the beginning when you are rested, fresh
and can lift heavy without risk of injury.
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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.
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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.
i You will use these workouts throughout the week and should be performed at
high intensity to help develop your cardiovascular system.
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i At the end of each training session you must conduct a full body stretch to help
recover faster, stay exible 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 ghting 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.
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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 ve 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 ghters 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 ght 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 efcient you will be in the learning phase or enhancement phase of your combat ghting 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.
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SolUtion #2:
How to Schedule
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
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)
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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 t 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 identied in Scheduling Your Workouts and in the sample Schedule Planner.
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i Take the time to read this. Its a lot of information but very signicant 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. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Skill Training must always be plugged into your schedule rst. Your Strength and Conditioning are meant to enhance your performance; never let it detract from your skills and techniques training. Strength and Power training should come near the beginning of the week when your body is strong and well rested. 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. 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. Sprint training sessions should be scheduled at least 48 hours apart. Try scheduling Abs and Core after other workout sessions or skill training. Strength and Conditioning or Metabolic Bodyweight workouts can also be done after a skill training session, sprint intervals or on their own. Scheduling a bodyweight-conditioning workout after a sparring session is ideal for making incredible improvement in your overall tness. 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. Keep in mind that if you are training for a specic ght or even you may want to use the schedule with your coach to help you plan your weekly training session and what you specically 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.
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Sparring
When it comes to sparring, my take is the more you can do it without injury the better. Nothing will improve your ght 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 ght. At that point, consult your coach, trainer and/or ght team. Its most common for the ghters 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.
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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 # of Workouts Per Week
Categories
Actual Workouts
REMEMBER. FFWS is Warm Up and Stretch.this is MANDATORY at the beginning and end of EVERY workoutNO EXCEPTIONS 1 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
FFSP
Strength and Power Workout
GrouP 2
FFSC
Strength and Conditioning
Resistance Training Circuits Kettlebell Circuits Sandbag Resistance Bands TRX Dumbbell and Barbell Complex Medicine Balls Dummy Bag Ropes Tire workout Bodyweight Workouts/Training Heavy Bag Circuits Skipping Plyometric Circuits Conditioning in Skill Training Conditioning Circuit in Class
FFMBC
Metabolic Bodyweight Circuits
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FFSW
Specialty Workouts
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 2-3 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 ght. 3 Hills Sprints Treadmill Cardio Bike Intervals Sled Training Skipping Stairs Prowler Aerobic Conditioning Anaerobic Conditioning Versa Climber Aerodyne Bike Rower
GrouP 3
FFCI
Cardio Intervals
FFIS
Interval Sprints
GrouP 4
FFAC
Abs and Core
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 ghter. Abs Training Core workouts Stability Ball Bar Workouts
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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!
CHECK
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4 4 4
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 exible and prevent injury during training.
4 4
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 specic Funk-Flex (FF) categories and plug them into your schedule
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FFSP FFAC Skill/Sport Training and FFMBC FFIS Skill/Sport Training and FFAC FFSC FFCI - FFMBC - FFAC REST Plan and Prep
Skill/Sport Training and FFMBC FFSP FFAC Skill/Sport Training (integrated conditioning) FFIS - FFAC Skill/Sport Training FFCI- FFSC - FFAC REST Plan and Prep
Skill/Sport Training and FFAC Skill/Sport Training and FFIS FFSP - FFAC Skill/Sport Training and FFAC Skill/Sport Training (integrated conditioning) FFIS- FFSC - FFAC REST Plan and Prep
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TRAINING PLANNER
www.funkflexmmaworkouts.com
FRIDAY SATURDAY TUESDAY WEDNESDAY THURSDAY GOALS
SUNDAY
MONDAY
NOTES:
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 ghts? And lets not get into those that have to cut weight for a ght. 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, ght 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 nd yourself adding unwanted weight, fatigued and sluggish, you may even increase inammation. 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 efciently so you can train again.
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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.
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:
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
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This combination will provide you with adequate energy for recovery and allow tissue to repair quickly and effectively.
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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 rst 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 denition, supplements are something added to complete a thing, make up for a deciency, 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.
DUMBBELLS
http://funkmma.com/dumbbells
BARBELLS
http://funkmma.com/barbells
KETTLEBELL
http://funkmma.com/kettlebell
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
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FUNK & FLEX ELITE STRENGTH AND CONDITIONING // PROGRAM GUIDE // www.funkexmmaworkouts.com