Here's One Simple Adjustment You Can Make to Your MMA Training Workout to Help You Have Better Cardio Than You've Ever Had Before...
Hey gang,
Most MMAists use one of two types of cardio training - either LSD (Long Slow Distance - i.e. jogging) or HIIT (High Intensity Interval Training - i.e. sprinting). Some even use both.
And that's fine - both are great approaches, and should be a part of your overall program. However, neither are completely optimal for your MMA workouts.
LSD is great for building that aerobic base, burning some extra calories, and won't burn out your Central Nervous System (CNS). However, LSD won't build that hardcore anaerobic conditioning fighters need to do super-intense work in the cage. Because of all the miles you put in, it can really take a toll on the body physically...specifically the ankles, knees, and hips (esp if you run on pavement). And...well...it just plain takes forever to do.
Interval training has become widely popular in recent years, and it's effects for building aerobic conditioning and anaerobic conditioning at the same time are well-documented. The "afterburn" effect of HIIT can lead to an increase in calories burned, meaning it's more effective for fat loss. And best of all, it doesn't take that long to do!
But...interval training is extremely taxing on the CNS, causing overtraining quicker than almost any other type of training approach around. Because interval training has to be done so intensely, many people often don't get near the results they need, simply because they don't (or can't) work hard enough. This isn't like LSD where at least you put the miles in. They say in conditioning circles that you can either go hard or go long - you can't go both. Well, if you don't do your HIIT right, you're not doing either. You're going short and going easy - the worst of both worlds. And that's not how you want to prepare for the cage.
Wouldn't
it Be Great if You
Could Somehow Combine LSD
and HIIT to Get the Benefits
of Both, With the Drawbacks
of Neither?
Well...you can.
Here's the deal - I came up with a different style of doing cardio - something I've literally never seen anybody else doing before.
I
call it "MFD" - Medium Fast Distance. 
And just who am I? My name is Matt "Wiggy" Wiggins, and I've been, as they say, around the block a time or two. I've spent over 15 years training myself, athletes, and turning the 'ordinary' into 'extraordinary'. I've had 90+ articles and workout programs published, including having my own MMA workout column at MMA Weekly.com (rated '2008 MMA News Site of the Year' by mixedmartialarts.com).
But back to MFD...
MFD takes all the good points of both LSD and interval training and combines them into one absurdly simple and effective cardio program.
It goes like this - pick a medium length of cardio to do and do that cardio at as high of a pace as you can sustain for the entire distance.
Sound simple? Yeah, well...that's because it is.
You get the aerobic benefits of LSD, as you are doing a decent distance. However, you are going harder than you would if you were doing LSD, so you're getting that intense work in. It's easier on the body physically because you're not putting the long mileage in, and easier on the CNS because you're not going at 100% intensity. The hard work revs your metabolism to burn extra fat, and it takes nowhere near as long as your traditional "roadwork".
It's literally like getting the best of both worlds!
GIVE
ME 5 MINUTES
AND I'LL
PROVE IT TO YOU!
Try this - rounds in an MMA fight are generally 5 minutes long, right? Do this - get up, and start shadow-boxing. Do a basic Bas Rutten-like routine - left straight, right straight, left hook, and a right straight. End with a left knee or kick. Don't go 100% intensity, but just a shade under - maybe 80% or so. Doing it watching your wall clock, and go for 5 minutes. Keep that pace up for enire 5 minutes. Push yourself to just throw combination after combination after combination...
Pick a pace that you have to really work hard to keep up, but can keep up for the entire 5 minutes.
I guarantee that 5 minutes just seemed like 20.
Think MFD wouldn't get you into kickass shape for your MMA training - esp your next fight? Damn right it would. Even if you're just a "regular guy" who's not doing any sort of MMA right now...wouldn't that be the best cardio you've ever done?
Again - damn right.
WANT MORE PROOF!?!
Now, I can tell you all this, and you can choose to believe me or not (though if you'd just try it out like I just described, I guarantee that you'd believe me!). But, how about we bring some other people into this. You know, others who've seen and used the Champ Edition program.
Take a look at what others are saying. You can see full testimonials on the right side of this page, but here are the "high points":
-
"I really like your approach...you've got great ideas, man." - Joe Rogan, UFC Color Commentator, BJJ Brown Belt, MW & HW TKD Champion
- "You are a much needed voice of reason in the strength and conditioning field - not to mention the martial arts world." - Alwyn Cosgrove, world-known personal trainer
- "I loved the new books. There are a lot of theories and principles that I have applied to my own personal training." - Jules Bruchez, UFC veteran, TUF 8 cast member
- "I've incorporated some of Wiggy's ideas and they've changed the way I view and train strength and conditioning." - Leigh Remedios, UFC & Cage Rage veteran
- "I went from being 0-1 to over-powering and overwhelming my opponents; 6-1 MMA, and 2-0 Muay Thai...my strikes, and grappling are more explosive than ever..." - Rob Junkins, CFC (amateur) LW Champ
But There's a Problem...
To be a complete fighter, you have to be strong enought to hold your opponent down. You have to be powerful enough for your strikes to have KO Power. You have to be fast enough to be able to shoot in on that takedown and get it. You have to have that endurance to be as strong, fast, and powerful at the end of the fight as you are at the beginning. You have to hve the work capacity to be able to simply outwork and out-hustle your opponent.
See what I mean? As great as MFD is going to make your cardio, it's only one pieceo of the puzzle.
As I like to tell the fighters I tran - "You have to be complete if you want to compete."
So, how do you become a complete fighter?
Introducing the...
"Championship Edition 2.0" MMA Workout Program
The 'Championship Edition 2.0' MMA Workout Program is a complete, 4-phase mixed martial arts workout. You'll start out getting stronger and building your cardio. Then, you'll go into power training. Next, you amp up the conditioning with some intervals, then kick everything into overdrive with what I call "Power Complexes." Finally, you'll put it all together with a badass workout combining "Power Complexes" and my patented "MFD" style of conditioning.
Designed
For a
UFC Champ
Everything is laid out for you - exercises, sets, reps...it's all there step-by-step. This MMA training workout program was actually originally designed for a UFC champion, so you know it'll work for you!
The 'Championship Edition 2.0' MMA Workout Program is a complete, 4-phase mixed martial arts workout.
In Phase I - Laying the Foundation - you'll be building the “base” for the rest of your workouts.
I’m going to tear you down and rebuild you - better, faster, and stronger. You’ll start getting stronger - a lot stronger - and building your cardio to previously unheard of levels. You’ll start dropping some of that flab…and it will be replaced with lean, rock-hard muscle.
Don’t be surprised if people start asking you if you’re on “the juice”. I’ve had this happen to more than one client (And no, I never let any of my athletes use that stuff. If there’s one thing I hate, it’s a cheater) and it’s one heck of a compliment. Be prepared.
Then, you'll go into...
Phase II - Power Training. Once we’ve build a solid base of muscular strength and cardiovascular enduarance, it’s time to kick things into “high gear”. Your speed and explosive strength will go through the roof when you use these specialized programs. And yes, you will most likely continue to get leaner and more “ripped”, too - especially when we start on...
Phase III - Interval Conditoning and Power Complexes. This is where the men get separated from the boys. Only the toughest, most driven athletes will willingly subject themselves to this kind of specialized torture. These workouts combine bodyweight, barbell, and dumbbell movements with brutal interval conditioning, and are far more intense than the workouts in Phases I and II.
Phase IV - Putting it All Together with “MFD”. Finally, you'll put it all together with a badass workout combining "Power Complexes" and my patented "MFD" style of conditioning. If you’re tough enough to make it this far, I figure you need a new challenge. Something to really push you to the next level - and my “MFD” conditioning system will do just that. As far as I know, no one else has anything like this - and it’s all here for you to use to become the best you can be.
You'll Get Even More
As if these four-phase MMA workouts weren't enough, I wanna make sure you're happy. So I'm gonna hook you up.
You'll also get:
- "Core Work - Championship Style" This is my special report on just how and when you should do your core workouts. Too many people (especially the fitness "gurus") make way too big a deal of core training, and make it out to be a lot harder than it needs to be. I'll show you exactly how & when to do your core workouts, what kind of movements to do, sets & reps, and even when to use weighted vs. non-weighted exercises.
- "How
Much & How Long - Championship Edition Weight & Rest"
Probably some of the most common questions I get are "How much
weight should I lift/use?" and "How long should I rest between
sets/exercises?" Believe it or not, these are stupid questions
that unless otherwise directed, should be pretty obvious and intuitive.
In this special report, I'll show you exactly why!
"But I'm NOT a fighter..."
So, you're just a fan, and MMA is just a hobby. Or you do MMA training, but you don't really compete. But you do want to "look good nekkid" and be in fighting shape. Are these workouts still for you?
Think about what we're talking about here - strength, power, endurance, athleticism, work capacity. Mix it with a good diet, and you get the physique of an adonis. Is there anything there you WOULDN'T want? Yeah, me neither.
The UFC likes to say "As Real As It Gets". Well, let's get real for a minute.
The goal of any MMA training workout is to make you a better fighter, right? Because nobody wants to lose, right? Especially in the cage - because when you lose in the cage, well...it just freakin' hurts.
But what about when it "really" counts? What about when...God forbid...you're out together with your wife, girlfriends, kids, or family and you find yourself in some sort of danger? Say you get mugged, or some low-life snatches your wife or girlfriend's purse? Or what if some loud-mouth starts "talking smack", and insults your significant other?
What are you gonna do?
Now, if you're here on my site, I know you're the kind of "real man" that is going to stand up and do the "right thing". You're going to do what it takes to protect those important to you.
But...are you in good enough shape to do the "right thing"? You will be if you take advantage of the 'Championship Edition 2.0' MMA Workout Program.
Why
Are You Charging
So Little For This?
It's all yours - the 'Championship Edition 2.0' MMA Workout Program...the workout program designed for a UFC Champ AND the special report on how to do your core workouts AND the special report on why how much weight you should use and how long you should rest are dumb questions for a single, one-time payment of just $27.
Let's put that into perspective...
-
Less than a month's supply of protein powder...
-
Less than HALF of one session with many personal trainers...
-
Less than one monthly payment at most commercial gyms…
- Hell...can you even go to dinner & a movie for that anymore?
Ok - if you're like me, you're a skeptic - especially on the internet. I know there's some of y'all asking yourself "$27 seems kinda cheap when I see other similar programs going for hundreds of dollars. What's the catch?"
I'm
Just Like You...
a 'Regular Guy'.
It's
pretty simple, really. Just like this website is called - "Working
Class Fitness" - I'm a "working class" guy. I'm a
regular dude - just like you.
I work my ass off. I've got kids and a mortgage. I wasn't born with superhuman genetics, and have had to work my butt off for everything I've ever had.
That's why I can help you even more - I know what it takes to get ahead...simply because I've had to do it myself. Trust me when I say that there's nothing I'd ever ask you to do I haven't done myself.
More tthan all that though...how important is it to you to be able to walk down the street and know you can handle anything or anybody - that gets in your way?
How much is that "worth" to you?
You
Have TWO Choices
to Make TODAY
1) You can keep on doing the same MMA training workouts you've been doing, and getting the same results you've always been getting. How's that working out for you?
2) OR...you can wake up, start doing the 'Championship Edition 2.0' MMA Workout Program, and take your MMA training, your physique, and your preparedness for life itself to the next level.
Now that I've shown you how the simple secret of MFD can boost your cardio in literally your next workout, it's time for you to discover what the fuss is about RIGHT NOW!
Listen, I kept this low for a reason. Plus, anybody can afford $27 to discover how to build an MMA championship physique, strength, power, endurance, work capacity, and more.
Like I said before, I'm a regular guy. If you ever have any questions, please feel free to email me. You won't get some huge third-world country call center or anything like that - you'll get me directly. And I'll do my damndest to help you succeed in your MMA training.
Train Hard, Rest Hard, Play Hard-
P.S. - Oh yeah - up above, I mentioned that this MMA workout was originally designed for a UFC champion. Well, through a turn of events, he ended up not using this program (a fellow S&C buddy of mine was going to use this program to train him, but the fighter's camp ended up hiring somebody else). The result? He went onto lose his UFC championship megafight...and was sucking wind by the end of the first round. Maybe if my buddy had been in his camp with this workout program, the results would have been different. Don't make the same mistake he did - order the 'Championship Edition 2.0' MMA Workout Program and be in shape for your next fight...you never know what megafight of your own it might lead to!
***REMEMBER - if you ever ordered the 'Championship Edition' (original version) in the past, be sure to email me with your ordering email addy & rough time of purchase (for order verification), as you can get 'Championship Edition 2.0 Deluxe' for FREE***
All Working Class Fitness.com e-books are viewable with Adobe Acrobat. When you download your book(s), you will be downloading what's called a .pdf file. You must have the Adobe Acrobat reader to download and read the file. Don't have Adobe Acrobat? No sweat - you can download it for free!!
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Physical exercise can sometimes lead to injury. The
information contained at WorkingClassFitness.com is NOT intended
to
constitute an explanation of any exercise, material, or product
(or how
to use/perform them). WorkingClassFitness.com is not responsible
in any
way, shape, or form for any injury that may result from any
person's
attempt at exercise as a result of the information contained
herein.
Please consult a physician before starting any exercise program,
and
never substitute the information on this site for any professional
medical advice or treatment you may receive.
"Hey man, that's so f@#$ing crazy
that you just emailed me, I'm reading your article about sand bags right
now on MMA Weekly! I would love to try one of your workouts. I've read
several of your articles, and I really like your approach...You've got
some great ideas, man. I really liked the sand bag article.Thanks again, and take care,"
Joe Rogan
UFC Color Commentator
BJJ Brown Belt
US Open TKD Champion, MW & HW TKD Champion
"I
have been training in MMA for a year and lifting weights for over two years
consistantly. I have trained in bodybuilding, crossfit, and powerlifting for
different aspects of conditioning. But NOTHING is like your MMA workout plan...As
far as my skills training goes this program has created a buzz by my team about
if I am on the "juice" or not. I am able to run through my partners
and keep going. The cardio work has allowed me to go a whole class without a
break, and then go to my next class and keep the intensity going...I LOVE this
workout plan and want to get some of my teammates going..." "Hey
man, I had my first mma fight in New York last weekend and ended up giving up
30 pounds to my opponent because he was the main event fighter and his opponent
backed out. They asked me to fight up in weight in the main event against this
guy and I won via arm bar submission in the second round. I just wanted to thank
you for the programs with the sandbag because I was stronger and better conditioned
then this guy who has apparently won the gold cup tae kwon do championship 7
out of the last 8 years. If it wasn't for my strength and conditioning, I probably
would have never gotten him to the ground and won. Just wanted to give you a
shout out and say thanks." "It's
cool to see you layout the rep schemes for the power complexes. And I liked
the section on healing shoulders, lots of guys out here have that problem...And
also, good to see you include MFD, I am still a huge proponent of that, I think
it's key." "...it's
like you reached into my head and pulled out what I've been attempting to accomplish
and I'm only on the first 20 pages...approaching conditioning from both ends
is f#cking genius. I was doing it from the intensity point of view only..."
"Wiggy is one trainer who knows how to combine complex training for the
average person as well as elite athletes..."
Dave "Scooter" Honig
Celebrity Trainer to Rapper/Actor LL Cool J
co-author, "LL Cool J's Platinum Workout"
"Hi
Matt - You are a much needed voice of reason in the strength and conditioning
field - not to mention the martial arts world. Keep up the great work."
Alwyn Cosgrove
www.alwyncosgrove.com
"Wiggy's
MMA workouts are going to help me increase my game, as well as my fellow fighters
and teammates at American Top Team Boca!!"
Brett Jackowski
professional MMAist
American Top Team, Boca
"I
loved the two new books. There are a lot of theories and principles that I have
applied to my own personal training that you use in your books. It is good to
see that I am on the same page as you. For example, I am a believer in if you
don't use it you lose it! When I read the last phase of your program, your power
complexes follow the same principle. You still get a strength workout while
building up your conditioning. Fantastic Job!! I look forward to talking with
you more!"
Jules Bruchez, UFC veteran
The Ultimate Fighter 8 cast member
"I
don't know Wiggy from Adam but I checked out his site and thought it was really
interesting. I've incorporated some of his ideas and they've changed the way
I view and train strength and conditioning."
Leigh Remedios
profesional MMAist
UFC, Cage Rage Veteran
"Matt
has done an excellent job combining basic heavy duty style lifting with functional
exercise variations and creative conditioning. These workouts will satisfy everyone
from the powerlifting enthusiast, the olympic lifting enthusast, the mixed martial
arts fighter to the Navy Seal. These are definitely some of the most creative,
effective, and FUN programs I've seen. You won't have to worry about always
doing the same old thing and you won't ever get bored. Most importantly you
WILL develop size, strength, improve your athleticism, AND you'll also shed
a ton of fat to boot."
Kelly Baggett
www.higher-faster-sports.com
”Just
wanted to drop you a line to say I enjoyed your article from Pavel's newsletter.
You're right on track and I also think the intuitive assessment of proper load
and volume are way under-appreciated. Good work!”
Coach Charles Staley
www.staleytraining.com
"The
people want great programs and you're new e-book delivers! Tons of great strength
endurance programs with a focus on compound movements that provide the most
bang for the buck. Great work."
Mike Mahler
www.mikemahler.com
"I
just wanted to thank u for all your help with the programs my training went
awesome for my fight. I was strong As A MOOSE!!!...i came out and was kicking
his ass thanks to my new found super strength...everybody asks me how Ican be
so strong at 185 and i refer them to you!"
Adam Rothfelder
professional MMAist
Brian "Endgame" Meek
Matt Macaluso
professional MMAist
Chad Hamzeh
professional MMAist/Muay Thai fighter
Dorian "Xen Nova" Dreher