5 Keys Fighters Physique Eric Wong

5 Keyss to Uncagin ue
‐ www.M
ng the Fightter’s Physiqu MMARIPPED.com
Paage 1 of 30
5 Keys to Uncaging the Fighter’s Physique ‐ www.MMARIPPED.com
Disclaimer, Un-Copyright, etc…

Here’s the deal.

If you do this workout, the possibility exists that you could hurt yourself, or worse yet,
die.

Either are unlikely, but the possibility remains and if I don’t say anything and something
bad happens to you, I could be in trouble.

So there, I’ve said it – now proceed at your own risk.

The thing is, if you’re of reasonably good common sense, you have no prior existing
injuries or medical conditions, and you follow the guidelines properly, the worst that’s
likely to happen is that you may find your muscles feel like they’re on fire (a good thing)
and you’ll be sucking wind (a good thing as well).

So give it a whirl and if you feel that your form is off, stop and review the exercise
technique or if you feel something funny going on, stop and ask yourself if it is a good
idea to continue. If it is, keep on truckin’, if not, seek help.

Now comes the Un‐Copyright notice.

Feel free to share this with family, friends, your doctor, auto mechanic, favourite
grocery store clerk, or anybody else who is into working out and MMA.

In fact, I ENCOURAGE you to share this, because then, you’ll be increasing the # of
people who are on the same fitness wavelength as you, and you’ll be creating your own
team who support each other’s fitness goals and who knows, they may share something
with you they might not have if you didn’t pass this to them.

So spread the love and I thank you for doing so.

That’s all for now.

Published: April, 2011, Toronto, ON, Canada
Published by: Eric Wong Training Systems
Copyright © 2011 by Eric Wong Training Systems. All Rights Reserved.
Page 2 of 30
Table of Contents

Preamble: Introduction, Action & Motivation

Fighter’s Physique Key #1: Max Brute Strength

Fighter’s Physique Key #2: Grinding Strength Endurance

Fighter’s Physique Key #3: Explosive Power Endurance

Fighter’s Physique Key #4: Movement Pattern Based 3D Training

Fighter’s Physique Key #5: Endless Cardio

Conclusion: Your Implementation Strategy
Page 3 of 30
Preamble
Introduction, Action & Motivation

Page 4 of 30
5 Keyss to Uncagin ue ‐ www.M
Erric Wong here e…

Before we get into the 5 Ke eys to Uncagin ng the Fighte r’s Physique, I want to maake sure
yo ou’re not goin ng to waste yyour time read ding through it.

If your goal is tto build big, p puffy muscless, get a fake taan and
pose in a pink bikini on stagge where you’re judged onn your
physique, you might as well take this rep port, virtuallyy crumple it
up and shoot aa 3‐pointer in the trash.

Itt can’t help yo ou. Neither can I. I’m not sure if anybo ody can.

But if you’re m more intereste ed in develop ping a functionnal
physique, one that perform ms as good as it looks, stickk with me.

I ttrain UFC fighhters and pro mixed martiaal artists whoo fight
arround the wo orld, amateurrs who are jusst getting the ir chops
an nd guys who for some weiird reason thiink it’s a goodd idea to
emulate the w way an MMA ffighter trains..

Th his last groupp is odd, I meaan, why would you want too train like
gu uys who have e to be prepared to go toe‐to‐toe with aa guy
whose only go
w oal is to knockk you out or submit you fo r three, five
minute rounds
m s of war? Weiird‐o’s.

[I hope the sarrcasm came through there e. :)]

Innside this repo ort I’m going to reveal som me of the straategies and teechniques thaat I’ve
ussed to train U UFC fighters fo or peak perfoormance insidde the octago on that will givve you a
pretty cool side effect – a le ean, athletic and RIPPED b body.

When you focu
W us on perform mance, you’ll not only deveelop strength h, power and endless
caardio, your bo ody will look tthe way it run ns – like a weell‐oiled mach hine… without the fake
taan.

But if your onlyy focus is on yyour weight, then I have oone piece of aadvice for you u ‐ go join
Weight Watch
W ers and start counting you ur calories witth the other o overweight laadies,
because they’ll be much mo ore supportivve if you haveen’t budged a pound and yyou need a
shhoulder to cryy on than I.

Th he thing is, sccale weight do oesn’t even tell you anyth ing, which is why I get pisssed at all
thhe ‘weight‐losss’ gimmicks out there. I got so irked onne day, I wrotte the followiing on my
marker board
m oint into a frie
to drill the po end’s head thhat was stuck in this self‐destructive
weight‐loss mi
w indset and he e used to cry iif he’d gainedd a pound.

WARNING: the
W ere is some profanity on th he next page,, so if you havve a problem, skip it.
Paage 5 of 30

Chhanges in your body will o occur as a sid
de effect to evverything you
u do.

Leet’s read thatt line again.

Changes i
C in your bo
ody will o
occur as a
a side effe
fect to
everything
e g you do..

Unlike bodybu uilders, powerrlifters or you ur typical gymm rat, a mixed d martial artists’
physical capab bilities must b be as diverse aand completee as their marrtial arts skill set.

It’s the diversitty in their strength and conditioning prrograms that gives them th heir
ripped, athletic and functional physiques.

Inn this powerfuul report, you u’re going to learn how to develop the q qualities neceessary to
be an animal in n the cage an nd have the body to show ffor it.

If you’re down n with that go oal, you’re goiing to get a loot out of this report.

Beware
B The Trrap

But there’s one trap you maay fall in that I see way tooo often in thiss information
n age that
we live in...
w

Paage 6 of 30
… and that is spending more time going around accumulating info as opposed to actually
applying it.

You’ve probably got a bunch of reports on your computer that you’ve barely skimmed,
let alone applied to your life to get real, measureable results.

Trust, me when I tell you that I used to be guilty of this too.
Knowledge Is Useless Without Action!

But I came to realize there was no profit in doing this… So put this info to work for you
in the gym, because knowledge is useless without action!

Sometimes life gets hectic and you let things get in the way of improving your fitness,
health and performance. It happens to the best of us.

If you ever feel like giving up or that you just can’t do it, watch this video to kick your
motivation into high gear:

==> http://vimeo.com/14462246

(Know this… I’m on your team. I’ve got your back. There is real, valuable info in this
report that’s based on real‐world experience training elite MMA fighters. Put it to work
for you and you’ll get the results to show for it.)

Be Strong. Be Powerful. Take Action.

Now, let’s get it on. :)

Eric Wong, BSc, CSCS
MMA Ripped 8‐Week Training Camp Head Coach

Page 7 of 30
Fighter’s Physique
Key #1
Max Brute Strength

Page 8 of 30
Too all the marttial arts puristts out there, let’s get one thing straightt so that you know
we’re on the s
w ame page – sstrength and cconditioning is nothing without good teechnique.

With that bein
W ng said, strenggth and condiitioning with decent techn nique can deffeat
ammazing techn nique held by someone witth poor fitnesss, as we’ve seen happen tto BJ Penn
numerous time es in his career.

I d
don’t know o of anyone who o thinks that GSP, Matt Huughes, or Fran nkie Edgar aree better
martial artists
m than BJ… We ell maybe GSP P.

But their skills were good enough and th heir strength and condition ning were farr superior
too Penn’s that it allowed them to overco ome the Prod igy’s impresssive skill set.

Soo for you purists, it’s time to consider that strength and conditio ning is just likke any
persistence a nd dedication
otther martial aart – it takes ttime, effort, p n to develop.

And once you get your blacck belt in S&C, you’ve got aa very powerfful weapon in n your
arrsenal to use at your will.

The first
T key to tthe fightter’s phyysique iss Max Brrute
Strength
S (MBS).

I’vve put this firrst for a reaso
on – it’s the fo
oundation to which Grindiing Strength
Enndurance, Explosive Powe er Endurance and Endless CCardio rest up pon.

Here’s an analogy as to whyy this is …

Leet’s say your max Bench Press is 150 lbss (1RM=150 llbs).

If you’ve got a guy on top o of you who we eighs 150 lbs and you try tto push him o
off, you’re
working at you
w ur 1RM, which h means any attempt afte r that will be weaker and yyou won’t
Paage 9 of 30
be able to push him off… pllus it’ll cause a lot of fatiguue in making these attemp pts,
gaassing you ouut.

Now, let’s say your 1RM is 2 200 lbs.

When you Ben
W nch Press 1500 lbs, you can probably banng out at least 10 reps, maaybe even
ass many as 15..

Now when thiss 150 pounde er is on top off you, you’ve got at least 110 attempts to push
him off beforee you start to fatigue.

Plus, because yyou’re capable of pressingg 200 lbs, youu can push him m off with mo ore power
th ncreasing the likelihood that you get th is punk off off you.
han before, in

After reading tthrough this eexample, do yyou understa nd how stren ngth is at the
fooundation of the other imp portant fitnesss qualities?

Good, because e then you unnderstand the e starting poinnt to buildingg an athletic aand
powerful physique.

Now, strength in isolation wwon’t craft the physique yoou’re lookingg for, unless yyou want
to hose big, strong, fat guys yyou see at Pow
o be one of th werlifting meeets.

“Godd
damn protein
n bars alwayss back me upp.”

I h
have much re espect for pow werlifters and
d the numberrs they put up p, but mixed mmartial
arrts has taughtt us that one dimensional athletes don ’t go very far.

Yees, strength iss the foundattion and brute strength is important, buut there is a limit.

Here are some e #’s in corene ood to strive for but
erstone exerccises that I’vee found are go
gooing beyond tthem won’t rresult in any m more perform mance or physsique improvements:

Page 10 of 30
1RM Deadlift = 2 x bodyweight (If you weigh 170, that means a 1RM of 340 lbs)
1RM Bench Press = 1.5 x bodyweight (If you weigh 170, that means a 1RM of 255 lbs)
3RM Back Squat = 1.75 x bodyweight (If you weigh 170, that means a 3RM of 300 lbs)

These are the best exercises to test from a technique perspective that give a good
measure of full body strength.

If you don’t know where you stand, you’ve got to figure this out. Routine assessments
are vital to making sure you’re moving towards your goals.

Again, if all you look at is your scale weight, Weight Watchers is the place for you.

Now, when you test your max strength, your warmup is critical to your #’s and avoiding
injury.

[NOTE: If you’re not very familiar with these exercises, work on your form before testing
your max strength. You also don’t have to find your true 1RM. As long as you find your
1‐4RM, you’re good to go, as I’ve created some software that will give you an estimate
of your 1RM that I’m hooking you up with for free at the end of this report.]

Once you’re ready to get in the gym and test yourself, follow this warmup protocol:

1. Walk / light jog for 5 minutes to break a sweat
2. Dynamic mobility warmup
3. Warmup sets / technique practice of the test as outlined
4. Test
5. Rest 5 minutes before beginning warmup sets for next test

For your warmup sets, you can follow these guidelines, which I’ve pulled straight from
the MMA Ripped Assessment Guide for you:

The stronger you are the longer a warmup you need, but in general, your goal is to
perform 4‐6 warmup sets before attempting your first max set.

Your estimated max (EM) is the maximum amount of weight you think you can lift for 1‐
4 reps. As long as you’re within 10‐30 lbs, you’re good to go.

For every warmup set, make sure you accelerate the bar as fast as you can to prime
your nervous system.

Warmup Set #1 – 6 reps ‐ change weights then do set #2
 EM < 200 lbs, your first warmup set is at 50% of what you think your EM is
 EM > 200 lbs – start with 135 lbs

Warmup Set #2 – 3 reps – change weights then do set #3
 EM < 200 lbs – add 15 lbs
 EM 200‐300 lbs – add 30 lbs
 EM > 300 lbs – add 50 lbs
Page 11 of 30
Remaining Warmup Sets – 1 rep each set eg. Estimated Max of 250
 EM < 200 lbs – add 10‐15 lbs Set # Weight Reps Rest
 EM 200‐300 lbs – add 20‐30 lbs 1 135 6 30s
 EM > 300 lbs – add 40‐50 lbs 2 165 3 30s
3 195 1 30s
For the remaining warmup sets, you’ll have to judge 4 220 1 30s
how much weight to add and how many more sets 5 240 1 1‐2 min
to do based what you think your EM is. 6 250 max ~

For example, if your EM is 250 lbs and you’re on Warmup Set #4 and you lift 225 lbs for
1 rep and it feels pretty heavy, just add 20 lbs and go for max # of reps. You might be
able to bang out 2 reps and if you do – you can stop the test, because you found your
2RM, which is in the 1‐4 RM range.

Once you’ve got your assessments complete, you can start to work on developing your
MBS.

Here’s a simple yet effective progression scheme to boost your MBS through the roof:

Week 1 – 3 sets x 8 reps @ 80% 1RM
Week 2 – 4 sets x 6 reps @ 85% 1RM
Week 3 – 5 sets x 2‐4 reps @ 90‐95% 1RM
Week 4 – Deload, 3 sets x 6 reps @80 % 1RM

Follow this routine and I guarantee you’ll improve your MBS in the big lifts.

Now that you’ve got your strength foundation, it’s time to learn how to GRIND, and it’s
not what you do with that tipsy blonde at the bar.

Page 12 of 30
Key #2
Grinding Strength Endurance
Page 13 of 30
Once you’ve g
O got your stre ength levels up to par, t he next step
p is to develo op what I
caall Grinding Strength Endurance (GSSE).

I’m especiallyy fond of the e word ‘grind
ding’ becausse that’s exactly what it will allow
yoou to do in aa fight – grin
nd your oppoonent down into a messy pulp.

And when yo
A u’re going thhrough these workouts,, you’ve also o got to grind d through
thhe reps and sets, becausse when you u’re training this quality,, it will take ssome
mental fortitu
m ude on your part to push h through yoour burning muscles.

Think of a guyy like Jon Fittch – he’s the
e perfect exxample of a gguy who’s go ot a high
le
evel of GSE.

Not the most
N t exciting guyy to watch b but he gets t he job donee and he’s alwways
reeady for warr.

When it come
W es to physique enhancement, thesee workouts aare help yourr body
burn enormo ous amounts of fat becauuse they enggage the Anaaerobic Lactic energy
syystem.

Here’s a prim
H mer on the ennergy system
ms of the bo dy:

There are 3 o
of them – the
e aerobic, an
naerobic lacttic and anaeerobic alacticc.

Page 14 of 30

As an MMA S
A S&C coach, I need to com mpletely undderstand theese systems,, how
thhey interrelaate and how w to develop each one seeparately and together sso that
my fighters a
m re in peak coondition by tthe time theey step into tthe cage.

Iff an exercise is so hard oor heavy thatt you can onnly do a few reps or you can
perform the e exercise for 10‐15 secon nds, it’s challlenging the A
Anaerobic A Alactic
syystem.

Because it’s ssuch a short period of tim me you’re w working, not much energgy burn
occurs here.

However, the
H e Anaerobic Alactic syste em fuels youur max strength, which yyou
le
earned abou ut in the prevvious sectionn.

Now, if an ex
N ercise is so e
easy or light that you ca n do it for 2 minutes or more,
thhen it’s challlenging the AAerobic systtem.

A lot of energ
A gy is burned during aero obic exercisee, but becausse no energyy deficit
was created,
w not much energy is burn ned in the reecovery afteer.

Don’t undere
D estimate the importance e of aerobic eexercise thoough, as it’s tthe key
too endless cardio.

The Anaerobiic Lactic systtem (An‐L, not to be misstaken with aanal lol) kickks in
predominantly when you u do a muscu ularly challennging exercise for anywh here
frrom 30 to 900 seconds.

Page 15 of 30
Here’s another way you know the An‐L system is working – your muscles BURN
like fire!

The burning feeling comes from the by‐product of using the An‐L system, which
is lactic acid, which makes sense since acid generally burns whatever it comes
into contact with.

When you exercise, you’re burning up energy to perform whatever movements
you’re doing.

Here’s the cool thing about the An‐L system and fat loss – you not only use
energy during the exercise, but you use a considerable amount of energy to clear
the acid from your system AFTER the workout is done to return your body’s
blood chemistry to a normal state.

This means you’re burning much more energy and fat
overall when you engage the An‐L system vs. the other
energy systems.

One of my strategies for tapping into the Anaerobic Lactic energy system to
create this massive energy deficit and metabolism boost is called a Density Set.

Here’s how you do it:

 Pick an exercise, let’s say Pushups
 Pick a time period, let’s go with 6 minutes
 Do as many Pushups in the 6 minutes as you can, with no more than 10‐
20 seconds between ‘sets’

This technique will cause a surge of lactic acid into your muscles, resulting in a
ton of energy being burned both during and after the set.

I introduce this method early on in the MMA Ripped 8‐Week Training Camp to
separate the men from the boys. Hopefully it doesn’t make you squeal and go
home crying to mommy. :P

Page 16 of 30
But stick with h it and touggh it out and
d you’ll get sstellar results.

Maybe even a
M as good as PPatrick, who just compleeted the 8‐w week trainingg camp…

Leet him tell yo
ou about it iin his own w
words:

Click Here
e to read th
he full interview with
h MMA
Ripped Tra
R ining Camp graduatee Patrick Ramberg

Page 17 of 30
Key #3
Explosive Power Endurance
Page 18 of 30
Grinding Stre
G ngth Enduraance allows yyou to wearr an opponen nt down by
coonstantly wo orking and kkeeping presssure on youur opponent..

On the other
O hand, Explo osive Power Endurance ((EPE) will allo ow you to mmaintain
yoour knockou ut power and d takedown ability deepp into a fight.

These are abssolutely sepaarate qualitiies that musst be trained d very specifiically,
otherwise you leave hole es in your fitn
ness… and yyour physiqu ue.

As I said in th
A e intro, a mixed martial artists’ physsical capabillities must b
be as
diverse and ccomplete as their martial arts skill seet.

Sttrength is onne very impo ortant factorr.

Bodybuilders and powerlifters are strrong. Unforttunately, theey often havve zero
caardio and ge et gassed waalking a flightt of stairs, n ot to mentio
on the fact tthat they
have trouble scratching their own baacks.

That’s not wh hat I’m after, I hope you’re not afterr it either.

On the other
O hand, training for powe er and powe r endurancee will give yo ou hard,
dense muscle es that aren’’t puffy or so
oft.

Muscles that
M are ready too fire at a mooment’s nottice and givee you energyy and a
bounce in you ur step that you’ve been n missing forr years… eveen decades.

Once you dev
O velop EPE, yyou’ll feel yeears youngerr and you’ll be more confident
thhan ever witth the know wledge that yyour body iss ready for aanything you u can
thhrow at it.

The best exam mple of this quality
in
n a fighter is GSP.

GSP has show
G wn his abilityy to
deliver powerful strikes aand
exxplosive takedowns in e every
roound of a 5 rround championship
fight.

Do you think
D that the woork he’s
put in to deve elop this ability in
thhe cage has helped to ch hisel his
physique at aall?

Page 19 of 30
So instead of thinking, “I’ve got to work my lower abs harder for better
definition,” consider what your physical capacity to be explosive for 5 minutes in
many different movements is and then you might see what you really need to
work on.

Unfortunately, most fighters go about developing EPE completely wrong.

They figure they’ll just throw together a bunch of exercises, do them for 30
seconds each and stop when 5 minutes is up.

While this is close, because you’re working an exercise for 30 seconds, you’re
actually working the Anaerobic Lactic system, which as you know, contributes
more to Grinding Strength Endurance than Explosive Power Endurance.

To develop pure power (not power endurance), you perform an exercise for no
more than 12 seconds total, this means it could be a set of Squat Jumps that last
12 seconds, or a set of 3 reps of heavy Bench Press.

Then you’d rest for at least 1.5 but more like 2‐3 minutes. This is what you do in
the Technical Sparring workouts in the MMA Ripped 8‐Week Training Camp,
which you’ll learn more about soon.

The key is to perform the exercise then get full recovery before doing the next
set, so that every rep is performed at 100% power. Cut the rest short and you’re
training at a lower % of your max power, which won’t develop power effectively.

Now, to develop EPE, you’ve got to properly choose exercises, rest times and
program design to ensure you’re training the Alactic system for power
endurance vs. the Lactic system for strength endurance.

Here’s an example of a beginner’s version of an EPE circuit:

1) Squat Jumps x 6 reps (6 reps keeps you in the Alactic system)
2) Clap Pushups x 6 reps (Switching muscle groups allows legs to recover)
3) Squat Jumps x 6 reps
4) Clap Pushups x 6 reps (Repeating Jumps and Pushups works endurance)
5) Plank for 20 seconds (Core, giving working muscles chance to recover)

Repeat this circuit twice and you’ve just performed your first true EPE workout.
Give it a shot and let me know how it feels.

This is your first step to building true EPE and helping you look like my French
Canadian friend Mr. Georges St‐Pierre.
Page 20 of 30
Key #4
Movement Pattern
Based 3D Training

Page 21 of 30
Squat. Lu
S unge. Bend. Twisst. Push.. Pull.

These are the e 6 primal movement paatterns as firrst classified by world‐reenowned
health and fittness practittioner Paul C Chek that wee can use to breakdown virtually
evvery action w we perform in sport and d life.

As martial art
A e thing missing from thiss group is kicking/kneein
tists, the one ng
motions. But
m that is one o
of the excep ptions. Most other moveements can b be
broken down n with this syystem.

Foor example, when you o open your caar door and gget in, it corresponds to o the
movement pa
m atterns as suuch:

 Openiing the doorr is a Pull
 To cro ouch to duckk your head under the rooof, you Squ uat/Bend
 You th hen Twist yo our way arou und so you’rre sideways and can slide in
 Finallyy, you Lunge e sideways and step onee foot in and bring your o other leg
in to ssit down

How about th
H hrowing a sttraight rightt hand?

First you Twisst through your hips to ggenerate
thhe power, th hen you fire your arm ou ut (Push)
too hopefully cconnect with h your opponent’s
jaaw to score tthe big KO.

Most movem
M ments in sporrt and life are e a
coombination of two or more of the primal
movement pa
m atterns.

That’s why yo our training should inclu ude
exxercises thatt are a comb bination of two or more movement patterns, no ot just
exxercises like Squats, Ben nch Presses aand Deadliftts.

The primal movement paatterns give yyou your ba se strength, think of using them
too build your horsepowerr. They are e extremely im
mportant.

Combination movementss, or what I like to call 3D D training exxercises, devvelop
yoour nervous system to b be able to acctivate and ccoordinate yyour muscless
e grabbing aa single‐leg aand twisting around
effficiently forr complex sittuations, like
too score a takkedown.

Page 22 of 30
With these movements, you’ll hit your body and muscles that you’ve never been
able to hit before with traditional bodybuilding style exercises.

They’ll require your full concentration as they’ll be challenging you in multiple
planes of motion, which is why I call them 3D training exercises.

One of my favourites is the Reverse Lunge Chop.

It’s a perfect example of a 3D training exercise that trains multiple movement
patterns in all 3 dimensions.

Instead of showing you some still images of the exercise and trying to describe it
for you, it’s easier to watch a video of the exercise.

Watch the video at the link below, which is from the MMA Ripped 8‐Week
Training Camp that I’ve made available for you:

==> Click Here to Watch a Video of the Reverse Lunge Chop

You can see how this exercises demands concentration, balance, coordination,
stability and strength.

This is what true functional training is all about.

The whole body is working, it creates a large demand for energy, which will help
you burn a ton of fat during your workout.

Plus, with all of these demands placed on our bodies, new muscle fibres fire up
and work that haven’t worked before, so you get an even bigger metabolic
boost.

That’s the power of Movement Pattern Based 3D Training and why you need it in
your training program to build the fighter’s physique.

Page 23 of 30
Key #5
Endless Cardio

Page 24 of 30
Endless Cardiio. The abilitty to keep go oing, and go ing, and GOING.

The feeling th hat no matter what you u do, you’re never goingg to be out o of breath,
out of contro ol, and vulne erable.

People will mmarvel at you ur seeminglyy limitless enndurance.

You’ll feel unshakeable co onfidence kn nowing thatt you can outtlast anyonee.

Evven if you neever step in the cage and go toe‐to‐‐toe, the easse with which you
move throug
m h life will maake you feel 10, maybe eeven 20 years younger.

That’s what iss available to o you once yyou harness the method ds I’m about to share
with you that
w t I use to train elite MMA A fighters.

Not to mentio
N on the fact tthat when yo ou develop EEndless Card dio, your boddy will
lo
ook like a leaan, mean, figghting machine.

Right now, my man Claud de Patrick is training for his first eveer fight on ho
ome turf
att UFC 129 inn Toronto on n April 30.

I w
worked with h him before Vegas and I jjust finished
e he left for V d emailing hiim his
final peaking workout (EP PE style) yesterday.

Whenever he
W e trains, his ccoaches won nder if he’s w
working hard d, because hhe’s
always got what I call his ‘poker face’’ on.

The poker facce is all abou ut never letting your oppponent know w you’re working
hard even if yyou’re readyy to pass outt, because thhat can give them that eextra bit
of confidence e they need to finish you u off.

“Daammit, wherre did I leavee my keys?”
Page 25 of 30

But you can’t just put on a poker face if your cardio isn’t up to snuff.

It’s impossible because your brain will cause you to strain and disfigure your face
to suck in as much air as you’re capable of.

This happens because your brain is lacking the oxygen it needs to function
properly since your muscles are eating up all of the O2 that your heart and lungs
can provide.

That’s why when guys gas out, they seem to look like amateurs whose total
MMA training experience consist of 6 months at the local karate dojo learning
katas from Master Lee – they just don’t have their wits about them to do
anything they know and are purely in survival mode.

So how do you go about becoming a cardio machine yourself?

Well it’s simple, but not easy.

Remember the very first lesson I taught you in this report – you need a solid
base level of strength. Without it, you’ll have weakness‐endurance, not
strength‐endurance, and you’ll never be able to develop power.

Make sense?

Good.

The next thing you’ve got to do is ensure your heart is big and strong enough to
pump out lots of blood each beat. Your resting heart rate is one indicator of the
fitness of your heart.

Here’s a table of where I would rate you, not in terms of the average population,
because the average in our society is pathetic, but in terms of where you’d be if
you were a fighter I was training:

Resting Heart Rate Range (bpm) Rating
> 80 Out of shape
70‐80 Average, needs lots of work
60‐69 Not bad
50‐59 This won’t hold you back much
< 50 ELITE

You can take it right now and see where you stand using the instructions on the
next page…
Page 26 of 30
Resting Heart
R t Rate Meassurement Instructions
1. The id
deal time to measure is ffirst thing in
the m
morning afterr going to the washroom m
and before eatingg.
2. Sit com
mfortably w
with your bacck resting
and put your watcch in front oof you so youu
can seee the secon
nds ticking.
3. Take 33 deep breatths, 4 sec in and 4 sec
out, getting as relaxed as possible.
4. Take yyour index and middle fiingers of
your rright hand an
nd press agaainst the sidee
of you
ur neck, feeling for a pulse. Don’t prress too hard
d and remem
mber to
stay re
elaxed and kkeep breathing.
5. Once you find the
e pulse, coun
nt the numb er of beats iin 30 second
ds.
6. Multipply the number of beatss you count bby 2. This is your restingg heart
rate in
n beats per m
minute (bpm
m). Write thi s down in yo our Assessmment
Trackiing Worksheeet and ente
er it into the Results Traccking Softwaare.

There are maany methodss of developiing your carddio and the key is to varry your
methods so t
m hat you hit iit, it adapts, then you shhock it again so it never plateaus.

You’ll go thro
ough 4 uniqu ue, progressiive cardio phhases in the MMA Rippeed 8‐
Week Trainin
W ng Camp. The ey are:

 Aerob bic Power Inttervals
 Anaerrobic Threshold Trainingg
 Short Burst Intervvals
 Bodyw weight Circuits

Each week, yo ou’ll do 2 cardio session ns and 1 Livee Sparring seession.

Don’t worry,
D you don’t haave to actuaally step intoo the cage an nd spar – theese
seessions are b
based on bodyweight exxercises and designed to o simulate ann actual
MMA fight, m
M minus the bruises and brroken nose. :)

These sparrinng sessions aare the KEY tto developinng the fighter’s physiquee and
what separat
w es this training camp fro om any otheer fat loss wo orkout progrrams out
thhere.

The dynamic and explosivve nature off the sparrin g sessions leeave you in aa pool of
swweat and lite
erally melt fa
fat off your bbody like notthing you’vee experienced before.
Page 27 of 30
Conclusion
Your Implementation Strategy

Page 28 of 30
Knowledge Is Useless Without Action!

This statement is worth burning into your mind.

The difference between successful and unsuccessful people isn’t brains, but the
ability to take action, observe what’s working, then adjust accordingly and take
another, better action.

Bruce Lee taught this when he said, “Absorb what is useful, discard what is not.”

But to absorb anything you’ve got to be an action taker.

Don’t sit on the sidelines hoping for the next magic bullet. You’ll be disappointed
and sitting for a long time, because no such thing exists.

There are 2 truths here to take home: if you do nothing, nothing will happen. If
you do something, something will happen.

It might not be what you want, but at the very least it will give you an idea of
what doesn’t work for you, bringing you one step closer to what does.

Maybe you’ve got a question or two about the info? If so, hit me up here and
ask: Questions about this Report.

I also run an active blog where I post more training articles and videos at
http://www.ericwongmma.com/. I’d love to have you drop by and say hello and
I’d love to help you continue improving on your fitness journey!

In this report I revealed 5 keys to achieving the fighter’s physique. I know you
learned at least ONE tidbit of info that you can take and apply to your training
immediately to get results that you can see and measure.

And with that, I’m going to segue into your FREE gift…

Page 29 of 30
Here
e’s How
w To Claim
C m
Yourr FREE
E Gift ($500 value))

“Assesss, don’t gu
uess.” – P
Paul Chekk

One of my me
O ntors is a guyy named Paul Chek. He tauught
me a ton abou
m ut exercise pro ogram design n, fitness and
livving healthy iin both action ns and though hts.

He always preaached the necessity of asssessing a cliennt or
atthlete before designing a p program, whiich is a skill thhat
iss severely lackking in the fitnness industryy.

With my progr
W rams, I alwayss include som me type of
asssessment so o you can custtomize your w workout
acccordingly an nd measure yo our progress to ensure youu’re
moving toward
m ds your goals.

Fo or the MMA R Ripped 8‐Wee ek Training Camp, I develooped a piece of software that makes
trracking your rresults easy and it motivattes you to keeep going when you see on paper all
thhe changes haappening to yyour body.

I sspent some aa couple of latte nights creaating the form mulas and making it easy to o use,
which took me
w e 4 hours initiially. Then I had my beta teesters use it aand email mee about
thhe bugs. Therre were quite a few and it took me anotther hour to iiron them out.

So o the $500 vaalue is based on the fact th hat this bad bboy took me 55 hours to devvelop and
I ccharge $100 p per hour for ttraining, so 5 x $100 = $5000, it’s not som me random n
number
made up to try
m y and boost th he value of th
he thing, it’s aa real world vvalue.

Here’s the thin ng – I’m goingg to hook you u up with thi s software fo or free.

I’m doing this because I thin nk this softwaare is awesom me and even if you don’t jo
oin the
MMA Ripped 8
M 8‐Week Training Camp, I kknow you can use this to m move towardss your
go oals and I believe that whe en you spread d good karmaa it always co omes back to yyou
soooner or laterr.

So o grab the software at the e link below and most impoortantly, use it!

 MMA Rip
M pped Ressults Traacking So
oftware 

Page 30 of 30

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Knowledge Is Useless Without Action!

Max Brute Strength

Grinding Strength Endurance

Explosive Power Endurance

Endless Cardiio. The abilitty to keep go oing, and go ing, and GOING.

Knowledge Is Useless Without Action!

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