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MEDICAL DISCLAIMER

This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help healthy people gain strength and lose weight by educating them in proper exercises, weight training and nutrition while using the Funk-Flex Elite Strength and Conditioning for MMA and Combat Athletes. No health claims are made for this guide. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a 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

DEDICATIONS & ACKNOWLEGMENTS


First of all, we want to dedicate this resource to all of our fans and supporters from all around the world. Without you, there is no FunkMMA.com, Funk Roberts Fitness, FTS Videos and there denitely would not be a Funk-Flex Elite Strength and Conditioning for Combat Athletes. More importantly, we want to dedicate this resource to YOU! Yes you, the person who is reading this book right now. The person who decided to take action, the person who decided they want to increase their strength and conditioning, clean up your nutrition and be dedicated to becoming, Elite Combat athlete their and the person who decided that NOW is the right time to do it. Not only is this book dedicated to you, but also it was designed for you from the barriers that you told us you were facing on a daily basis with becoming a more conditioned ghter. We created this resource to make it easy for you to take action and GET IT DONE! Our goal as trainers and coaches is to do everything we can to help you use this resource and get the most out you and the time you commit to training. Next we want to thank the entire team who helped us put this program and resource together. It was a big job for everyone and a lot of long nights, but we pulled through.

THE TEAM
Dexter Frost He is the man behind the camera ensuring that the videos were shot with high production value, the details, exercises and workouts were shot at the right angles, with cool lighting and entertaining so its easy for you to learn, understand and execute. Estella Hom She is the Graphic Artist Queen that made everything from website banner to all the e-books, workout manuals, program guides look incredible and easy to follow. TL Smooth (Tom Lamphier) The Web Guy as he is referred to. Tom is responsible for the creation and layout of the Members website and made it simple and easy to access the information. Tom is the main man behind Funk Roberts Fitness. Kelley Gray She was my Editor in Chief helping me with the Program Manuals and EBooks. She was key in helping me make sense and out to works my crazy ideas, making it easier for you to understand.

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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 PROGRAM GUIDE FOR ELITE COMBAT ATHLETES


AboUt tHe AUtHors
FUNK ROBERTS
My name is Funk Roberts, Im a dedicated MMA conditioning coach, certied metabolic trainer, CPT and tness professional and run FunkMMA, one of the largest Combat strength and conditioning websites on the web. I have trained professional and amateur combat ghters from around the world. HOW TO REACH FUNK Funk Roberts Fitness Blog : http://www.funkrobertstness.com MMA Strength & Conditioning Workouts : http://www.funkmma.com YouTube : http://www.youtube.com/user/marcroops?feature=mhee Facebook : https://www.facebook.com/funkrobertstness Twitter : @FunkMMA

JAY FLEX MARKS


Hello there, my name Jay Flex Marks. As the founder of Flex Training System, I am an experienced, highly skilled Strength and Conditioning Coach, with a degree in Life Style and Fitness Management. My certications include: C.P.T N (Canadian Personal Trainers Network), A.C.E (American Council on Exercise), and P.P.T.S (Professional Personal Trainers School) from Ryerson University. I am also a member of the Canadian Society Of Exercise Physiology. I have had the opportunity to be in the Health and Fitness industry for over 20 years. After competing in Kickboxing for almost 10 years, I became an instructor and then realized the potential in changing people lives. I was employed with the City Of Toronto for 10 years managing their tness centers. I also worked for a large commercial tness club for over 3 year. Winning several Top Trainer Awards. In 2003, Flex Training System was founded and on its way to change the way we think about training. I had the privilege and honor to have trained over 1000 clients; from Triathletes to MMA Fighters. Fitness

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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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AboUt tHe Program
First we want to thank you with all our hearts for purchasing this program. You will not be disappointed and I hope you get value out of this.
In this guide I will be using the terms MMA and Combat Athlete understanding that you may not be striving toward Mixed Martials Arts as your discipline, but rather a Jui Jitsu or Muay Thai Fighter, a Wrestler, a Boxer, etc. Combat Athlete covers them all. This is your step-by-step guide to aid you on your path to becoming an Elite Combat Athlete.

This program also has a Member Website where you will have access to instructional workout videos and downloadable eBooks.

How badly do you want it? My guess? Youve come this far so you are absolutely
ready! This incredible program is exactly what I use for training; no nonsense, no gimmicks. Its tried, tested and true (not only by me but by Professional MMA Athletes and our amateur and recreational 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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Valuable information Test your knowledge Funk-Flex Fav

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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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doesnt come without some kind of ght. So what are you ghting? Yourself. The only thing holding you back is you. You have the mindset; you have the guide, now its up to you.

LETS GET IT DONE!!!

Structure of the Guide


Not too long ago I conducted a survey to Combat Athletes, Trainers and Coaches asking what barriers they are facing with there Strength and Conditioning. The respondents helped me to package this guide for you. Overwhelmingly you identied three key challenges:

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


strength and conditioning as a Combat Athlete

4 Scheduling 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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So WHat EXactlY is MiXed Martial Arts?
A brief introduction to the sport of MMA.

The sport of Mixed Martial Arts is one of the fastest growing sports in the world. 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

Masters of Their Game


In every sport there are superior athletes and combat sports are no exception. Below are some of the extraordinary athletes to ever step foot into the ring or on the mat.

Boxing

// In 2004 ESPN Sports ranked boxing as the most 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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Brazilian Jiu Jitsu // BJJ promotes the concept that a smaller, weaker person can
successfully defend against a bigger, stronger assailant by using leverage and proper technique, taking the ght to the ground Royce Gracie Legend, and yes theyre related. Look up the Gracie Family.incredible!

C Fernando Vieira World Championand I trained him (conditioning)


Xande Ribeiro Heavy Weight, Open Weight and Pro Division titles

Muay Thai // Amateur League governed by the International Federation of Muay Thai
Amateur and professional league is governed by the World Muay Thai Council Baukaw World Champion and the best ever

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

Yodsenklai Fairtex World Champion

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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Barrier #1:

The Workouts

What type of workouts, exercises and protocols do I include in my training program?

The most prevalent problem we see is MMA and Combat Athletes using traditional weightlifting

and isolation exercises exclusively for their training. You are aware of and likely practicing the same old drills; training splits like bis and tris or chest and back or legs and shoulders, three days a week for 60 minutes, three sets of 10 slow reps, three to 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.

The Importance of Strength and Conditioning


I cannot emphasize enough the importance of mastering the management of the three key areas; what should I do, when should I do it and what do I eat to keep of the energy and maximize my performance.

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

4 compound explosive movements 4 plyometric training 4 muscular endurance 4 power and strength training 4 sprint intervals 4 Anaerobic and aerobic 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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SolUtion #1:

Funk-Flex Strength & Conditioning Workouts

Performing a whole whack of leg extensions and bicep curls or jogging around the block is simply not going to cut the mustard. Combat athlete must maintain aerobic and anaerobic conditioning while including all the strength elements needed to compete year round. You are given a set of workouts strategically placed in different categories to help with your overall strength and conditioning. We are not looking to replace your entire training program, but rather asking you to pick and choose workouts to help you improve your current structure and elements. Create workouts that you can do on your own time and by yourself. Do not build workouts that are dependent on anyone else. In simplest terms, these workouts address how to overcome the training barrier without disturbing your regular Martial Arts Skills and Techniques Training. Doing this will facilitate the enhancement of your overall strength, condition and health toward your goal of becoming a well-rounded elite combat athlete. The Funk-Flex Elite Strength and Conditioning Workouts are seven main workout categories to concentrate on during your training. Each category contains 4 Funk-Flex designed workouts that will help you to target the areas that you may be lacking in your strength and conditioning. Each workout is accompanied with an instructional workout video by Funk and Flex as we take you through each exercise, explaining what to do, what not to do the 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.

Strength and Power Workouts - FFSP


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

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production and management (i.e. use what you need when you need it) is dependent upon how well conditioned your energy systems are. Power can be developed through exercises and workouts like compound movements and Olympic lifts. The exercises in each workout should be performed in a controlled yet explosive fashion. Complete these routines with as much intensity than and in as little time as you possibly can. Use weight that is challenging and continue to increase as you progress through the weeks.

i Use these workouts once a week at the beginning when you are rested, fresh
and can lift heavy without risk of injury.

Strength and Conditioning Circuits - FFSC


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

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

Interval Sprints - FFIS


The workouts in this category are will develop your anaerobic system. A lot of ghters interchange conditioning with cardio (cardiovascular conditioning). In relation to mix martial arts they are not the same. Cardio is in fact a part of what overall conditioning is. Cardio Endurance is broken into two systems; aerobic and anaerobic. The aerobic

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systems means with oxygen and is generally slower-moderate paced exercises like jogging where oxygen is the main energy source. Anaerobic systems means without oxygen and is often higher intensity training where the energy is derived from other sources called phosphates, which are stored in the skeletal muscles. For an MMA athlete both the aerobic and anaerobic systems are both important. Many ghters tend to skip the anaerobic training but this in fact is one of the most important aspects that need to be trained due to the constant change from high to low intensity during a ght The better your anaerobic system is the longer you will be able to ght at a higher intensity without getting tired. Interval sprints can improve the bodys ability to buffer and tolerate lactate Interval sprints are the best way to train the important components of your anaerobic power, capacity and the overall system. Using sprinting intervals on stairs, hill, a eld or on a track are great. Enduring equipment like the Prowler and Sled can make you an undisputed champ.

i Use these workouts at least once per week, no more than twice. The intensity
must be high and you must ensure that you warm up prior and stretch thoroughly after a session.

Abs and Core - FFAB


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

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couple of direct ways to train your core, but many exercises force you to keep this section tight during the movements hence strengthening core indirectly. Use these workouts multiple times per week to develop the core stability and pure abs strength.

i Use these workouts multiple times per week to develop the core stability and
pure abs strength. These exercises will directly target your midsection muscles.

Cardio Intervals - FFCI


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

i You will use these workouts throughout the week and should be performed at
high intensity to help develop your cardiovascular system.

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Warm Up and Stretch FFWS
The main reason you conduct and pre workout warm up and post workout stretch is to prevent injuries. Not just during training, but also when you perform these workouts. Nothing is more frustrating getting naggin injuries during your workouts that keep you from training at 100% You must warm up thoroughly and stretch after each workout session. No excuses. You can use the warm up and stretch routines provided with this program or use your own. Bottom Line is that this is not an option is mandatory! A proper warm-up is critical for optimal performance. By using this warm up your exibility is increased and joints strengthened and prepared to perform. You will also improve your coordination. Your warm up is about the quality if work so begins at a higher quality and lower intensity level. This warm-up takes 5 minutes. At rst you may nd it difcult to complete the routine but as you improve you will nd it easier to get through. The Dynamic Stretch warm up incorporates exibility, co-ordination and balance along with muscle/joint awareness. It starts from the ground up targeting the ankles, knees, hips and trunk. Once the body is primed and blood starts to ow we target the upper body, core, shoulder, elbows and wrists. Make sure to incorporate this warm up before all workouts and activities for maximum results, exibility and help to stay injury free.

i At the end of each training session you must conduct a full body stretch to help
recover faster, stay 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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Barrier #2:

Scheduling the Workouts


What do I do when-- and how the bleep do I t it into my busy schedule?

What is more frustrating than trying to get your strength workouts and cardio session in each week? How many times have you been right on schedule one week, frequenting the gym four or 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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Now we know what types of workouts are needed, so we just need to t them into our schedule. This is paramount to successful training. You MUST have each aspect of training covered on a weekly basis in order to progress toward becoming an Elite MMA athlete. We all have regular, day to day activities in our lives. Whether its work, school, family, etc., our skill and conditioning training must t in. Whether you are looking to compete or are strictly recreational, it needs to be scheduled.

SolUtion #2:
How to Schedule

Scheduling Your Weekly Workouts


Do you have a Smartphone or PDA? If not, do you have an agenda book or calendar you write you appointments in,? Do you have a piece of paper you can use?

4 4 4 4

10:00am - Meeting with Boss 1:00pm Meeting with Client 4:00pm Dentist Appointment 7:00pm - Gym for BJJ and Skills Training

If you dont have one, GET ONE. There is no excuse!

The universal order and the personal order are nothing but different expressions and manifestations of a common underlying principle.
- Marcus Aurelius (121 A.D. to 180 A.D)

Organization is the key to success.

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5 STEPS TO SCHEDULE YOUR WORKOUTS
Step One:
Get yourself a digital or manual agenda. Or use the Monthly Scheduling template that we have provided at the end of this section.. If you have one, move on to step two.

Step Two:
Write down and map out your week. This will help you to identify the amount of time you have and where you have it. Remember to include your work, school, family, personal, etc. appointments. This will help you to identify how many days per week and how many training sessions you can dedicate to your self-improvement.

Step Three:
Now we place all skills and techniques training classes into your plan. Your skills training remains part of your regular agenda, (just like a regular meeting appointment). So make sure to schedule in your MMA, BJJ, Muay Thai, Wrestling training, etc. Make sure you note any conditioning training that you will be preforming within this session. Sometimes there is a conditioning workout after Muay Thai class, or sprint training with a wrestling session. This information will be important to note when you are scheduling in your weekly workouts.

Step Four:
Identify the days and times you have left in your schedule to add in your required strength and conditioning workouts.

Step Five:
Now 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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RUles For ScHedUling YoUr WeeklY WorkoUts

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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11. 12. 13. 14. These samples and this protocol is a general strength and conditioning rule of thumb you can use throughout the year to stay in shape and be in top condition throughout the year. You will need to take breaks throughout the year and that is okay. Your body and mind need rest and relaxation. All in all using this schedule template and plugging in your desired workout session, whether they be ours, yours or another coaches is one of the most efcient ways to keep you focused and on track to elite conditioning and you reaching your goals You can also use workouts listed on both Funks and Flex website. We will also be adding future workout components that you can access and add to this base resource.

Sparring
When it comes to sparring, my take is the more you can do it without injury the better. Nothing will improve your 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.

The Workouts and How Many


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

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it. Another example is the FFSC Strength and Conditioning workouts and Metabolic Bodyweight Conditioning. Both train your overall strength and conditioning, explosiveness, cardio etc., difference being one is using resistance and the other your bodyweight. Please note that you must warm up before and stretch after every session. Whether it be a class, workout, sparring.

WEEKLY WORKOUTS
This is a list of workouts grouped into different categories that were created by Funk and Flex. Other coaches may have different protocols and ways that they set up their weekly scheduling or workout categories. This is something that works for our athletes and us. Workout GrouP # GrouP 1 # 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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GrouP 5 Although not included in this program, this is a free group and includes activities you can implement at any time, on-going throughout the year with increased frequency if you are preparing for a ght. Yoga Mental Training Long Runs Foam Rolling Flexibility Stretching Balance and coordination Training Stability Training

EXTRAS Not part of the program but still important

Remember get organized. NO EXCUSES. Be honest with yourself. Take care of YOU and dont cheat yourself. Having a plan woven into your schedule will ensure you get both your conditioning and skill training done each week. If something comes up, reschedule your training to another available time slot. I recommend you review your schedule on a weekly basis. You may want to switch things around; after all, variety is the spice of life. Lets steer clear of monotony. GET PUMPED!

WEEKLY TRAINING SCHEDULE CHECKLIST


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

WEEKLY WORKOUT CHECK LIST


WORKOUT CATEGORY
FFSP - STRENGTH AND POWER WORKOUT FFSC - STRENGTH AND CONDITIONING 3 FFMBC - METABOLIC BODYWEIGHT CONDITIONING FFCI - CARDIO INTERVALS 2 FFIS - INTERVAL SPRINTS FFAC - ABS AND CORE 3 SESSIONS PER WEEK 1

CHECK

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

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

Scheduling Your Workouts

i Remember, BE ORGANIZED:
1. Get a PDA, Agenda Book, Scheduler Software, Piece of Paper,etc. 2. Map out your entire schedule for the week (work, school, family, personal) 3. Plug in your skills and techniques training (Muai Thai, BJJ, Boxing, etc.) 4. Identify the days and the times you have left in your schedule for the additional workouts as listed in this eBook. 5. Fit the workouts provided into your schedule. Simply choose the workouts from the specic Funk-Flex (FF) categories and plug them into your schedule

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Sample WeeklY ScHedUle
These are samples only. They are based on your skills training volume per week.

Skills Training Two Days per Week


Tuesday and Thursday (with no integrated conditioning in either class)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

FFSP FFAC Skill/Sport Training and FFMBC FFIS Skill/Sport Training and FFAC FFSC FFCI - FFMBC - FFAC REST Plan and Prep

Skills Training Three Days per Week


Monday Wednesday Friday (with integrated conditioning on Wednesday)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Skill/Sport Training and FFMBC FFSP FFAC Skill/Sport Training (integrated conditioning) FFIS - FFAC Skill/Sport Training FFCI- FFSC - FFAC REST Plan and Prep

Skills Training Four Days per Week


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

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Skill/Sport Training and 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

** See your sample schedule template on the following page.

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TRAINING PLANNER
www.funkflexmmaworkouts.com
FRIDAY SATURDAY TUESDAY WEDNESDAY THURSDAY GOALS

Funk & FLEX

SUNDAY

MONDAY

NOTES:

Funk & FLEX PROGRAM GUIDE FOR ELITE COMBAT ATHLETES


Barrier #3:

Nutrition

What the bleep do I eat to increase energy, build lean muscle, lose fat and consistently improve performance?

One of the most frustrating elements of being an athlete is what to eat, how much to eat and when to eat it. Being an MMA athlete is no exception. Trust me when I tell you that you are not alone. There are literally thousands of MMA and combat athletes ranging from beginners to UFC Fighters that face the same barrier. Why do you think they go to Dieticians and Nutritionists to help them prepare for 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.

Lack of Nutrition Equals Loss of Strength


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

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

Your mind is ooded with questions about nutrition:


What type of foods should I be eating? Should I eat more carbs; more proteins; no fats; raw eggs in a blender? Can I mix these foods? What should I eat before and after a workout? How long before a workout should I eat? How soon after a workout should I eat?

From the 80,000-foot view, its imperative you have the right amount of carbohydrates for energy and you eat ample protein to feed the muscles; which incidentally also plays a key role in recovery. Healthy fats are also critical on a cellular level.

Nutritional Focus Areas


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

4 4 4 4

Daily Nutrition Intake Pre -Post Workout Nutrition Water Intake Supplements

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

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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SOLUTION #3:

Nutrition For Combat Athletes


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

This combination will provide you with adequate energy for recovery and allow tissue to repair quickly and effectively.

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

Funks Nutrition Rules


1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Every meal and snack must have PROTEIN (see below meal plan overview) Mix up your protein sources as well. You must eat a meal containing carbs within an hour after your training. Try to get a Protein Shake/Smoothie immediately after training (2-1 Carbs to Protein) Prepare your meals You have to have food ready to eat at all times Drink Water with all meals and in between. Drink plenty of water before, during, and after exercise. JUST CONTINUALLY DRINK WATER. It ushes your system and keeps it clean. Eat as much REAL, WHOLE FOODS as possible. Add another meal if you feel fatigued, if you have no energy or if you have had a long day. Use the grocery list supplied in the Nutrition Guide and eat lots of fruit and veggies. Eat Vegetables as much as possible a terric and healthy source of carbohydrates. Eat your carbs in the morning after a workout when your body can tolerate the glucose.

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11. 12. 13. Plan your Meals Plan out your meals on a daily or weekly basis. This will help you eat the right foods at the right time to be sure that youre getting the proper nutrition. Leave room to be exible. Eat Clean Your nutrition plan should have complex carbs, lean proteins, and unsaturated fats. Add lean meats, fruits, vegetables, low-fat dairy products, nuts, sh, poultry, legumes, and whole grains. Nutrition Guide for examples. Eat smaller meals more often Eat 6 small meals per day. Eating more frequent will give you more energy throughout the day, keep your body burning fat, help keep your blood sugar levels stable and help you to avoid binging.

Make sure you pre-plan and prepare your meals so you are not eating fast foods. It will different than what you have become accustomed to but this will pass after the 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.

TRAIN HARD, EAT HEALTHY, FIGHT EAZY!


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EQUipment List
Below is the list of equipment that we used throughout the program. IF you would like to purchase anything please click the links below: GYMBOSS TIMER
http://funkmma.com/gymboss

DUMBBELLS
http://funkmma.com/dumbbells

BARBELLS
http://funkmma.com/barbells

KETTLEBELL
http://funkmma.com/kettlebell

PROWLER MONSTER SLED


http://funkmma.com/prowlersled

DRAGGING SLED
http://funkmma.com/draggingsled

MEDICINE BALL
http://funkmma.com/medicineball

STABILITY BALL
http://funkmma.com/stabilityball

RESISTANCE BANDS
http://funkmma.com/bands

SANDBAGS
http://funkmma.com/sandbags

JUMP ROPES
http://funkmma.com/jumprope

KICKBOXING
http://funkmma.com/kickboxing

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