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12 Week Primal Strength Plan

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

12 Week Primal Strength Plan

Copyright Notice
Published by:
Alain Gonzalez
Copyright 2014 All material in this guide is, unless otherwise stated, the property of Alain
Gonzalez. Copyright and other intellectual property laws protect these materials.
Reproduction or retransmission of the materials, in whole or in part, in any manner, without
the prior written consent of the copyright holder, is a violation of copyright law.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

12 Week Primal Strength Plan

Legal Disclaimer
Warning: All the information presented in 12 Week Primal Strength Plan" is for
educational and resource purposes only. It is not a substitute for or in addition to
any advice given to you by your physician or health care provider.
Consult your physician before making any changes to your lifestyle, diet, or
exercise habits. You are solely responsible for the way information in "12 Week
Primal Strength Plan" is perceived and utilized and so, you do so at your own risk.
In no way will Alain Gonzalez or any persons associated with "12 Week Primal
Strength Plan" be held responsible for any injuries or problems that may occur
due to the use of this book or the advice contained within.
Results Disclaimer
Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all
companies identify what a typical result is. The truth is that most people never
do anything when it comes to trying get stronger and build power. They might
buy a million products, including this one, but never do anything with the
information they have in hand. The testimonials that you saw were of people who
took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional
diet. If you want results like them, you should do this too.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

12 Week Primal Strength Plan

Table of Contents

Introduction

Page 5

Performance Based Training

Page 7

Deloads

Page 9

Recovery

Page 11

Phase 1 Preparatory

Page 13

Phase 2 Aggressive

Page 15

Phase 3 Evolution

Page 18

Bonus Conditioning

Page 21

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

12 Week Primal Strength Plan

What makes an MMA fighter great?

Obviously we could debate that technical mastery of the arts will


determine how great of a fighter one will become.
However, I beg to differ.
You see, this day in age, most (top level) elite fighters are pretty evenly
matched in terms of skill.
And although there is no substitute for sparring, grappling, and any
other training directly related to Mixed Martial Arts, there are certain
things you can do to have an edge on your opponent every time you
step in the cage.
Take two top level athletes with equal skill sets in wrestling, BJJ, and
Muay Thai. In this scenario, it is going to take more than technical skill
to dominate or even win the fight. Chances are, the stronger and more
conditioned opponent will have the edge.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

12 Week Primal Strength Plan

If youve ever wrestled, then you know how much of a difference is


made when one guy is brutally stronger than the other. Despite being
in the same weight class and having the same skill level, the stronger
guy almost always dominates.
The stronger you are, the more powerful your kicks and punches.
The stronger you are, the more impact you can absorb.
There are also a few other abilities you can possess that will also give
you the edge in the cage. For example, speed, mobility, and endurance.
And in my opinion, if you are someone who is interested in becoming a
top level fighter, then there is no excuse for not maximizing each and
every one of these abilities.
However, for the sake of this program, we are going to focus on
strength and strength only.
Dont lose a fight to someone with less skill than you because you
werent strong enough to do damage (or take it).
And dont ever get bullied in the cage by some meat-head turned MMA
fighter.

Become a Beast In The Cage


Have you ever grappled with someone and as soon as they put their
hands on you, you said to yourself damn! This guy is strong?
Do you remember how that made you feel?
Well just imagine, in 12 short weeks, other grappling buddies and
opponents will be saying that about you.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

12 Week Primal Strength Plan

Principle #1 - Performance Based Training

Performance Based Training: This is the gradual increase of stress


placed upon the body during exercise training. This component is
recognized as a fundamental principle for success in fitness training.
A common goal for anyone following a strength training program is to
increase absolute strength and muscle size. In order to achieve new
results, the muscles need to be challenged, which stimulates the
natural adaptive processes of the body, which develops to handle the
new demands placed on it. If you fail to challenge the muscle, you will
fail to stimulate the adaptive response.
How do we assure our body is challenged enough to adapt and grow?
Simply continue to add more stress to the muscle than the body is used
to. This will disrupt homeostasis and force the body to adapt.
Progressively Overloading the Muscle for Strength Adaptations
Increase the amount of repetitions without sacrificing the amount
of weight used
Increase the amount of sets
Increase the amount of weight used without sacrificing the
repetitions or sets
In order to simplify the process of increasing performance, we must
track our workouts and bring our previous workout notes with us to the
gym in order to ensure we are disrupting homeostasis.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

12 Week Primal Strength Plan

Items to Track
1. The workout performed (exercise)
2. The amount of weight you are working with (workload)
3. The amount of repetitions performed per set (repetitions)
4. The amount of sets performed (sets)
Once your training session is over and you have collected all the
information needed in your workout log, your goals are set for the next
session of the same type.
In this program we are going to focus on straight sets. This simplifies
the progressive overload and allows you to focus on the factors that
really matter. A straight set basically means that we perform a give
exercise using the same weight for the prescribed amount of sets. Once
you can perform every set with the prescribed repetitions, it is time to
increase the workload and repeat.
For Example: Squats 5 x 5
Session 1
Set 1 225 x 5
Set 2 225 x 5
Set 3 225 x 5
Set 4 225 x 5
Set 5 225 x 3

Session 2
Set 1 225 x 5
Set 2 225 x 5
Set 3 225 x 5
Set 4 225 x 5
Set 5 225 x 5

The MMA Fighters Guide to Pure Power

Session 3
Set 1 235 x 5
Set 2 235 x 5
Set 3 235 x 5
Set 4 235 x 4
Set 5 225 x 5

Session 4
Set 1 235 x 5
Set 2 235 x 5
Set 3 235 x 5
Set 4 235 x 5
Set 5 235 x 5

By Alain Gonzalez

12 Week Primal Strength Plan

Principle #2- Deloads

What is a de-load? It is a planned reduction in volume and/or intensity,


usually for one cycle of your training split, whose purpose is to allow
the body to dissipate accumulated fatigue, allow a full recovery, and
prepare you for further gains. Also, remember that weight training does
not just tax your muscles. It also puts stress on your joints, ligaments,
connective tissues, and central nervous system.
Why De-load?

In order to repair ligament, tendons, joints, and tissues.


To allow your CNS (Central Nervous System) to recover.
To reduce the risk of overtraining.
To give your mind and body a mental break from high intensity
training.
To prepare for greater gains.
Although this program has laid out a regular de-load schedule youre
the trainee, I still think it is worth mentioning the signs you may notice
when a reduction in intensity and/or volume is needed.
When to de-load?

You feel tired and not primed to train.


Your lifts are not increasing (or even decreasing).
Your tendons, joints, or ligaments are achy.
Your training frequency is high for a extended amount of time.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

10

12 Week Primal Strength Plan

How do I de-load?
In this program, the de-load is very simple. You will simply performe the
same workout routine, only you will reduce the intensity by as much as
50-60% and focus on refining your form and technique. During a deload you should never train to failure. Consider your de-load an active
rest cycle.
A Successful De-Load:
The goal of a de-load is to allow you to become stronger, faster, and
bigger, by incorporating a planned "active recovery" phase into your
normal workout program. If done correctly, you should be able to make
strength and performance increases, regularly, with a reduced risk of
injury. It will also serve as a mental and physical break that will
preemptively address any recovery issues you may have.
De-Load Example Chart

Regular Training Day


Bench Press
Set 1: 225 lbs x 5
Set 2: 225 lbs x 5
Set 3: 245 lbs x 3
Set 4: 245 lbs x 3

The MMA Fighters Guide to Pure Power

De-Load Training Day


Bench Press
Set 1: 95 lbs x 8
Set 2: 95 lbs x 8
Set 3: 105 lbs x 8
Set 4: 105 lbs x 8

By Alain Gonzalez

11

12 Week Primal Strength Plan

Principle #3 - Recovery

Last but not least, we have recovery. All the of principles listed in this
program play a critical role in avoiding overtraining in order to
continuously increase performance while keeping you injury free and
maintaining sanity. However, none of those factors become as effective
(or even effective at all) if you are under-recovering.

4 Main Factors that Affect Recovery Outside of the Gym

Sleep: Although this may seem like common sense, I believe it is still
worth mentioning the why of sleep importance.
Hormonal secretion is probably the most important for recovery from
physical stress (weight lifting). During you sleep cycle, an increase in
anabolic hormone concentration and a decrease in catabolic hormone
concentration take place. Without going into every single boring detail,
shorter sleep periods will limit recovery.
Lack of adequate sleep during recovery will lead to a decrease in
athletic ability, reduced determination, and lack of tolerance for
intense weight training.
Water Intake (hydration): Nearly every biochemical process occurring
in our body happens in water. Failing to stay hydrated will cause loss in
performance. The amount of water we should take in on a daily basis is
about of our bodyweight in ounces.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

12

12 Week Primal Strength Plan

Protein: Protein synthesis (as discussed earlier) is the process by which


new muscle is created. This requires an adequate amount of dietary
protein. The main way that a muscle recovers from training stress is for
protein synthesis to occur faster than protein breakdown. However, if
adequate amounts of protein are not consumed and we fail to reach
the nutrients needed for protein synthesis, then the body will be forced
to take them from its own protein stores (its existing muscle mass).
The amount of daily protein needed is about 1-1.5 grams per pound of
bodyweight.

Calorie Consumption: It is pretty common knowledge that calories


(energy) are expended during weight training sessions. The energy
expended typically comes from the bodys reserves of stored carbs and
fats. With that said, it is pretty obvious that we must replace this
energy before our next bout of training. But more importantly, high
intensity training will disrupt homeostasis and muscle structure
integrity which will produce a requirement for not only protein, but fat
and carb calories to aid in recovery as well.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

13

12 Week Primal Strength Plan

Phase 1 Preparatory Stage


Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Speed
Work
(Prep)

Raw Strength
(Prep)

Power
(Prep)

Speed
Work
(Prep)

Raw Strength
(Prep)

Power
(Prep)

Speed
Work
(Prep)

Raw Strength
(Prep)

Power
(Prep)

Speed
Work
(Prep)

Raw Strength
(Prep)

Power
(Prep)

Training Principles
Speed Work Light Weight Speed Training
Raw Strength Heavy Weight Strength Training
Power Moderate Weight Explosiveness
AFAP = As fast as possible with control.
Load = Percentage of 1RM (Use 1RM Calculator)
Controlled = Moving the weight while maintaining form.
Explosive = Controlled eccentric, explosive concentric while maintaining form.
AMAP = As Many As Possible

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

14

12 Week Primal Strength Plan

Speed Work (Prep)


Exercise
Deadlift
Push Press
Front Squat
KB Swings

Sets
4
4
4
10

Reps
12
12
12
10

Rest
60-90 Sec.
60-90 Sec.
60-90 Sec.
60-90 Sec.

Load
60%
60%
60%

Tempo
AFAP
AFAP
AFAP

Raw Strength (Prep)


Exercise
Deadlift
Push Press
Back Squat
Chin Ups

Sets
6
4
4
3

Reps
4
5
5
AMAP

Rest
2-3 Mins.
2-3 Mins.
2-3 Mins.
60-90 Sec.

Load
85%
80%
80%

Tempo
Controlled
Controlled
Controlled

Load
75%
75%
75%

Tempo
Explosive
Explosive
Explosive

Power (Prep)
Exercise
Deadlift
Push Press
Front Squat
Chin Ups

Sets
5
5
5
3

Reps
6
5
5
AMAP

The MMA Fighters Guide to Pure Power

Rest
1-2 Mins.
1-2 Mins.
1-2 Mins.
60-90 Sec.

By Alain Gonzalez

15

12 Week Primal Strength Plan

Phase 2 Aggressive Stage


Sunda
y

Monda
y

Tuesday Wednesday Thursday Friday Saturday

Speed
Work (a)

Raw Strength
(a)

Power
(a)

Speed
Work
(Deload)

Raw Strength
(Deload)

Power
(Deload)

Speed
Work (a)

Raw Strength
(a)

Power
(a)

Speed
Work (b)

Raw Strength
(b)

Power
(b)

Training Principles
Speed Work Light Weight Speed Training
Raw Strength Heavy Weight Strength Training
Power Moderate Weight Explosiveness
AFAP = As fast as possible with control.
Load = Percentage of 1RM (Use 1RM Calculator)
Controlled = Moving the weight while maintaining form.
Explosive = Controlled eccentric, explosive concentric while maintaining form.
AMAP = As Many As Possible

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

16

12 Week Primal Strength Plan

Speed Work (a)


Exercise
Deadlift
Push Press
Front Squat
KB Swings

Sets
4
4
4
10

Reps
12
12
12
10

Rest
60-90 Sec.
60-90 Sec.
60-90 Sec.
60-90 Sec.

Load
60%
60%
60%

Tempo
AFAP
AFAP
AFAP

Load
85%
80%
80%

Tempo
Controlled
Controlled
Controlled

Load
75%
75%
75%

Tempo
Explosive
Explosive
Explosive

Raw Strength (a)


Exercise
Deadlift
Push Press
Back Squat
Chin Ups

Sets
6
4
4
3

Reps
4
5
5
AMAP

Rest
2-3 Mins.
2-3 Mins.
2-3 Mins.
60-90 Sec.

Power (a)
Exercise
Deadlift
Push Press
Front Squat
Chin Ups

Sets
5
5
5
3

Reps
6
5
5
AMAP

The MMA Fighters Guide to Pure Power

Rest
1-2 Mins.
1-2 Mins.
1-2 Mins.
60-90 Sec.

By Alain Gonzalez

17

12 Week Primal Strength Plan

Speed Work (b)


Exercise
BenchPress
Clean&Press
Back Squat
Bent Rows

Sets
4
4
4
5

Reps
12
12
12
15-20

Rest
60-90 Sec.
60-90 Sec.
60-90 Sec.
60-90 Sec.

Load
60%
60%
60%

Tempo
AFAP
AFAP
AFAP

Load
85%
80%
80%

Tempo
Controlled
Controlled
Controlled

Load
75%
75%
75%

Tempo
Explosive
Explosive
Explosive

Raw Strength (b)


Exercise
BenchPress
Clean&Press
Back Squat
Pull Ups

Sets
6
4
4
3

Reps
4
5
5
AMAP

Rest
2-3 Mins.
2-3 Mins.
2-3 Mins.
60-90 Sec.

Power (b)
Exercise
BenchPress
Clean&Press
Back Squat
Bent Rows

Sets
5
5
5
3

Reps
6
5
5
8

The MMA Fighters Guide to Pure Power

Rest
1-2 Mins.
1-2 Mins.
1-2 Mins.
60-90 Sec.

By Alain Gonzalez

18

12 Week Primal Strength Plan

Phase 3 Evolution Stage


Sunda
y

Monda
y

Tuesday Wednesday Thursday Friday Saturday

Power
(a)

Raw Strength
(a)

Power
(a)

Speed
Work (a)

Raw Strength
(b)

Power
(b)

Power
(a)

Raw Strength
(a)

Power
(a)

Speed
Work
(Deload)

Raw Strength
(Deload)

Power
(Deload)

Training Principles
Speed Work Light Weight Speed Training
Raw Strength Heavy Weight Strength Training
Power Moderate Weight Explosiveness
AFAP = As fast as possible with control.
Load = Percentage of 1RM (Use 1RM Calculator)
Controlled = Moving the weight while maintaining form.
Explosive = Controlled eccentric, explosive concentric while maintaining form.
AMAP = As Many As Possible

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

19

12 Week Primal Strength Plan

Speed Work (a)


Exercise
Deadlift
Push Press
Front Squat
KB Swings

Sets
4
4
4
10

Reps
12
12
12
10

Rest
60-90 Sec.
60-90 Sec.
60-90 Sec.
60-90 Sec.

Load
60%
60%
60%

Tempo
AFAP
AFAP
AFAP

Load
85%
80%
80%

Tempo
Controlled
Controlled
Controlled

Load
75%
75%
75%

Tempo
Explosive
Explosive
Explosive

Raw Strength (a)


Exercise
Deadlift
Push Press
Back Squat
Chin Ups

Sets
6
4
4
3

Reps
4
5
5
AMAP

Rest
2-3 Mins.
2-3 Mins.
2-3 Mins.
60-90 Sec.

Power (a)
Exercise
Deadlift
Push Press
Front Squat
Chin Ups

Sets
5
5
5
3

Reps
6
5
5
AMAP

The MMA Fighters Guide to Pure Power

Rest
1-2 Mins.
1-2 Mins.
1-2 Mins.
60-90 Sec.

By Alain Gonzalez

20

12 Week Primal Strength Plan

Speed Work (b)


Exercise
BenchPress
Clean&Press
Back Squat
Bent Rows

Sets
4
4
4
5

Reps
12
12
12
15-20

Rest
60-90 Sec.
60-90 Sec.
60-90 Sec.
60-90 Sec.

Load
60%
60%
60%

Tempo
AFAP
AFAP
AFAP

Load
85%
80%
80%

Tempo
Controlled
Controlled
Controlled

Load
75%
75%
75%

Tempo
Explosive
Explosive
Explosive

Raw Strength (b)


Exercise
BenchPress
Clean&Press
Back Squat
Pull Ups

Sets
6
4
4
3

Reps
4
5
5
AMAP

Rest
2-3 Mins.
2-3 Mins.
2-3 Mins.
60-90 Sec.

Power (b)
Exercise
BenchPress
Clean&Press
Back Squat
Bent Rows

Sets
5
5
5
3

Reps
6
5
5
8

The MMA Fighters Guide to Pure Power

Rest
1-2 Mins.
1-2 Mins.
1-2 Mins.
60-90 Sec.

By Alain Gonzalez

21

12 Week Primal Strength Plan

BONUS Conditioning Drills


H.I.I.T
What is HIIT?
A form of cardio training that involves cycles of high intensity bursts
and low to moderate intensity recovery. The ratio is typically 2:1 but
may vary. For example, a HIIT routine on a stationary bike might be 7-8
cycles of 30 second sprints and 60 second moderate intensity cycling.
Benefits of HIIT
Efficiency: HIIT burns more calories and increases cardiovascular
fitness, faster than state cardio.
Less Time Consuming: This type of training only takes 15-20
minutes.
Afterburn: HIIT increases your metabolic rate and allows your
body to burn calories up to 24 hours after training.
Other benefits of HIIT

Balanced blood sugar levels


Improved muscle function
Normalize cholesterol
Increased bone density and
Time efficiency

How to perform HIIT:


The point with HIIT is to get out of breath. If you're doing it on a
machine, choose a resistance that allows you to perform 80-90%
intensity sprints. I prefer to go outside and shake things up a bit. Here
are some ideas:
The MMA Fighters Guide to Pure Power

By Alain Gonzalez

22

12 Week Primal Strength Plan

Sprints
Choose a start and an end point (ideally about 30 yards
apart). Start off by sprinting to the end point at about 90%
intensity. Then simply walk or job back to the start point.
Once you have reached the start point, immediately sprint
back to the end. These can be done in cycles of 15-25.

Treadmill HIIT
Alternate 60 second jogs with 30 second runs. If you want
to crank it up a notch, performing these at an incline is a
killer. The 2:1 ratio of intensity will vary depending on
what phase of the program you are in.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

23

12 Week Primal Strength Plan

Circuit Training
What is circuit training?
A workout routine that involves performing sets of several difference
exercises with little rest in between.
Benefits of Circuit Training
No Equipment Needed: Circuit training routines can easily be
done with no equipment and very little space.
Increased Muscle Endurance: This form of training is a great
way to increase muscle endurance by keeping constant tension on
every muscle used.
Afterburn: Circuit training increases your metabolic rate and
allows your body to burn calories up to 24 hours after training.
Other benefits of circuit training
Time efficiency
Backed by science
Increased metabolism
How to perform Circuit Training:
Choose 6 difference exercises and put them in an order where muscle
groups are separated. Start off with the first exercise and perform it for
15 seconds at a high intensity. Once you have completed it, take a break
for 10-15 seconds. Following your rest, move on to the next exercise and
perform that one for another 15 seconds at high intensity. Continue this
until you have finished all 6 exercises, and then take a 1-2 minute break.
The idea is to perform the circuit and/or circuits as many times as
possible.
The MMA Fighters Guide to Pure Power

By Alain Gonzalez

24

12 Week Primal Strength Plan

Circuit Training Routines: Bodyweight


Routine #1
Routine #2
Routine #3
Mountain Climbers
Push Ups
Squats
Jumping Jacks
Burpees
Jump Squats

High Knees
Push Ups
Vertical Jumps
Half Burpees
Wide Push Ups
Lunges

Half Burpee
Push Ups
Squat
Burpees
T-Push Ups
Lunges

Click Image to View Video Demonstration

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

12 Min. M.O.T.
What is 12min M.O.T?
12min M.O.T or Metabolic Overload Training is a technique I developed
and was based off of circuit training and HIIT principles. These routines
were created to really get your metabolism turning like a jet engine.
Benefits of 12min MOT
Convenience: Like circuit training, MOT can be done practically
anywhere without the use of any equipment.
Increased Cardio: The intensity of these workouts will increase
your cardiovascular fitness significantly. Not to mention it will also
take your muscle endurance to the next level.
Afterburn:12min MOT increases your metabolic rate and allows
your body to burn calories up to 24 hours after training.
Other benefits of 12min MOT
Increased metabolism
Efficiency
GH Production
How to perform 12min MOT?
Like circuit training, take 6 different exercises and list them in an order
where muscle groups are separated. Instead of putting a time on each
exercise, we will be using a repetition amount (the amount of reps does
not have to be the same). Start off by performing the first exercise for
the given amount of reps, then transition right into the next exercise. Try
to perform every exercise for the given amount of reps as fast as possible
(you may or may not have to rest in between exercises). Resting between
sets is recommended but not required. The idea here is simply to set a
timer on 12 minutes and blast through this routine as many times as
possible. The goal every time you perform 12min MOT is to outperform
your last performance by finishing more cycles in the same amount of
time.
The MMA Fighters Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Routine #1

12min M.O.T
Routine #2

Routine#3

20 Push ups
30 Jumping Jacks
10 Squats
10 T- Push Ups
20 High Knees
10 Jump Squats

10 Burpees
15 Push Ups
20 Mountain Climbers
10 Squats
30 Crunches
10 Lunges (Each Leg)

15 Half Burpees
10 Squat Jumps
10 T-Push Ups
10 Burpees
20 High Knees
30 Jumping Jacks

*These are examples of the routines that I used. These routines can be modified to your
liking as long as you stick to the general principles of 12min MOT.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Barbell Complex.
What is a Barbell Complex?
A barbell comples is a technique based off of circuit training and HIIT
principles. These routines were created to really get your metabolism
turning like a jet engine.
Benefits of Barbell Complex
Convenience: Like circuit training, MOT can be done practically
anywhere with minimal equipment.
Increased Cardio: The intensity of these workouts will increase
your cardiovascular fitness significantly. Not to mention it will also
take your muscle endurance to the next level.
Afterburn: Barbell Complex increases your metabolic rate and
allows your body to burn calories up to 24 hours after training.
Other benefits of Barbell Complex
Increased metabolism
Efficiency
GH Production
How to perform Barbell Complex?
Like circuit training, take 6 different exercises and list them in an order
where muscle groups are separated. Start off by performing the first
exercise for the given amount of reps, then transition right into the next
exercise. Try to perform every exercise for the given amount of reps as
fast as possible (you may or may not have to rest in between exercises).
Resting between sets is recommended but not required. The idea here is
to complete the barbell complex as many times as possible. The goal
every time you perform is to outperform your last performance by
finishing more cycles.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Barbell Complex Demonstration

Click Image to View Video Demonstration

Click Image to View Video Demonstration


The MMA Fighters Guide to Pure Power

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12 Week Primal Strength Plan

About the Author

Alain Gonzalez is a personal trainer, freelance writer and fitness


consultant who has dedicated his life to helping others meet their
fitness goals.
His transformation has been featured in articles on websites all over
the internet and has given hope to countless hardgainers all over the
world.
He is the founder of http://www.MuscleMonsters.com, a fitness site
dedicated to helping skinny guys and gals to build muscle and stay lean,
and is the author of "Bony to Brawny" The skinny guy's secret to
explosive muscle gains revealed.

The MMA Fighters Guide to Pure Power

By Alain Gonzalez