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Strength
& conditioning coach acclaimed by pro fighters, MMA/UFC
personalities, and celebrity trainers speaks out on just what
MMA workouts you need for your MMA training.
"I
really like your approach" - Joe Rogan
Hey Folks,
How much
time have you wasted on worthless MMA workouts?
Suppose,
for a minute, that you had a workout that would elevate
your MMA training to the next level
- an MMA workout program that would get you
into prime shape.
That would
be pretty cool, right? (Even if you weren't a fighter, but just
a fan, wouldn't it be awesome to be in shape like some of the
biggest ass-kickers in the world?)
Suppose,
again, that you could have this awesome MMA workout,
but only this time, you could have it adapted your specific
needs. Imagine that instead of blowing all this time
on workout programs that don't work (and not finding out until
after you've wasted three months of your life), or trying to
come up with an MMA workout on your own, you had one right there...all
laid out for you...created for your needs.
That
would be even more cool, wouldn't it?
Well, my
fellow MMA enthusiast, let me introduce you to Working
Class Fitness - The Programs. It's the set
of workout programs (yeah - that means there's more than just
one!) that is getting pro fighters into their all-time best
shape, and turning 'girly-men' into 'he-men' literally all over
the world.
How it all began
MMA
as a sport has been growing like gang-busters the past few years.
And everybody from the aspiring fighter to the promotions to
the average fan is better off because of it.
But
it wasn't always that way.
In
fact, it wasn't that long ago that pro fighters were still working
full-time jobs, just to afford to keep training - much less
making a living. And hiring a strength coach? Yeah, right.
I
kept having fighters (and even guys who didn't train in MMA,
but wanted to look like a UFC star) contact me, looking for
MMA workout programs. They had all tried 'this' MMA workout
or 'that' MMA workout, only to get nowhere.
Why
did they come to me? Well, I've devoted 16+ years to
training, and have helped train people from all over
the world. 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).
The
Light Bulb Came On
One
day, I had one of those 'Aha!' moments.
After
helping a fighter design his workout plans, I knew that I had
to do something. The MMA universe needed workout programs
that not only targeted mixed martial arts, but all the different
needs fighters might have!
I
excitedly threw in some old MMA tapes that night. I watched
strong guys like Mark Coleman and Tito Ortiz. I watched fast
guys like Phil Baroni (in his early days!). I watched guys with
great endurance Sakuraba. I watched guys that hit hard like
Chuck Liddell and Wanderlei Silva. I watched guys that wrestled
like Matt Hughes and Sean Sherk. I watched guys that submitted
their opponents like Royce Gracie. I even watched Rampage Jackson
slam a bunch of guys.
What
did they all have in common?
They
were all different!
It
was then that I knew fighters needed something like Working
Class Fitness - The Programs. Six, completely
different 8-week MMA workout programs that targeted all different
areas of strength, power, conditioning, work capacity, athleticism,
and more.
It
wasn't long before these workout plans were being 'tested' by
several fighters, military and law enforcement, and "regular
joes". Virtually right away, the verdict was a resounding...
"TWO THUMBS UP!"
Guys
were getting stronger, which was improving the clinch, ground
control, and making for more solid submissions.
Guys
were getting faster, which meant faster takedowns and quicker
sprawls.
Guys
were getting more powerful, which letting them hit and kick
harder, leading to more KOs...and even let a few get their own
Rampage Jackson or Matt Hughes-like slams!
Guys
were having better cardio, which meant they weren't getting
tired in the ring or cage. This not only kept them more focused
during the fight, but gave them more confidence.
Guys
had better work capacity, meaning they could work harder
- and for longer - than their opponent. (And the judges like
guys who work more!)
Guys
looked better which...well...maybe looking better didn't
help their MMA game much, but it sure didn't hurt them with
the ladies!! (haha...and you never know...maybe an opponent
or two were even intimidated by an imposing physique)
"Conditioning
is the Greatest Hold"
Legendary
Catch Wrestler Karl Gotch once said this now slightly famous
saying. And it's true - conditioning is indeed
the greatest hold. In other words, it's the most dominant
way you can make a guy give up. It doesn't matter how hard you
can hit or kick, how good your wrestling is, or how slick your
submissions...if all you're doing is sucking wind, you can't
do any of them. Many champions have lost fights simply
because the other guy was in better shape.
Look
at it this way - now that many fighters are making big money
- if great workout programs and MMA workouts weren't important,
do you think so many fighters would have dedicated strength
& conditioning coaches...just like they do for wrestling,
muay thai, BJJ, etc?
Ultimate
Customization - You Pick Your Own Results!
Though
each workout plan in Working Class Fitness -
The Programs a total mma workout progam, each
has a different specific focus. That way, you can attack your
weaknesses while still maintaining (and even improving) your
other strength, power, and conditioning needs. It doesn't matter
where your mixed martial arts training is lacking - it's covered
in these workout programs.
I
don't need to tell you how increased strength, power, and conditioning
will benefit your MMA training. But just in case you're wondering,
let's take a quick look at each workout program and how it will
help you improve your game:
MMA
Workout Program #1
- Overall Body Strength,
Power, Conditioning, & Athleticism
While
it's true that you can start with any of the six workout
plans you like, I usually recommend starting out with
this one - esecially for mixed martial arts training.
This will test you across the board - strength, power,
cardiovascular and muscular conditioning, how hard you
can work, and even mental toughness (what I call "testicular
fortitude"). If you can't handle this workout program,
then you're probably gonna have a tough time in any sort
of hard fought MMA. |
MMA
Workout Program #2
- Lower Body Quickness
& Agility, Overall
Strength & Power-Endurance, Explosiveness, Arm Size
Here's where power gets built, and gets built to go for
a while. Sure you're strong, but are you quick? There
have been plenty of strong guys in the ring, but how many
could move? There's nothing slow going on in the cage/ring.
You'll not only have that strength to take down, punch,
flip, etc. your opponent, but have that "SNAP"
to do it before he knows what hit him - whenever you need
to. And if your footwork isn't that good, there's a simple
drill at the begining of every workout that will help
you make that better.
|
MMA
Workout Program #3
- Sandbags & Weight Dragging, Work Capacity, Overall
Conditioning, "Get Outside and Into the Fresh Air"
Time
to find out if that strength and power you have in the
weight room will carry over to the mat. This is the closest
you'll get to finding out outside of your actual MMA training.
You might be in for a rude awakening. That's Ok - now
use that strength and power in strange, wierd angles -
just like you would in the cage/ring. Your opponent isn't
just gonna let you hit him, pick him up, take him down,
or roll him over. Neither will the sandbag. And you'll
build the strength and power-endurance to be able to do
it when you're tired. In other words, in the last round,
instead of sucking wind like your opponent, you're still
strong and ready to go. Not to mention that Dragging is
about the safest type of workout program you can do. Nursing
injuries or trying to stay healthy? Here you go. And you
get to get outside in the sun while you do it... |
MMA
Workout Program #4
- Sprinting Speed, Limit Strength, Overall Muscular Size/Bodybuilding
This is when you just get strong. Ever roll or spar with
a guy and say "DAMN, that was one strong dude!"
Well, that's gonna be you after this program. Keep the
bar moving as quick as you can (regardless of how much
weight you're using) to keep your power up. The sprinting
will not only make you quicker, but will greatly contribute
to your lower body power. EXPLODE on your opponnent! And
if you need some extra size or muscle because you're too
small for your weight class - add just a few calories
to this workout and call me in the morning. |
MMA
Workout Program #5
- Bodyweight Exercise, Muscular/Strength Endurance, Work
Capacity, Overall Conditioning
Train
wherever you want. Got a chin bar or something solid to
drape a towel or rope over? Great, then you can do Program
#5. You'll be able to take that strength and power you've
got, and add that endurance factor so that you can use
that strength and power as much as you need - make those
muscles keep working and keep working and keep working
(just like you might have to do in an MMA match). And
since you can do this workout program anywhere, you can
do it while traveling, on vacation, or use it to just
spend some time out of the gym/dojo and get a change of
scenery. |
MMA
Workout Program #6
- "Man-handling Your Bodyweight" - Bodyweight
Exercise, Barbells, & Sandbags, Strength/Power/Muscular
Endurance, Overall Conditioning, Work Capacity
This
one is pretty easy - when you can complete this one, you'll
not only be able to manhandle any object that weighs what
you do (INCLUDING your opponent in the ring/cage), but
but able to do it as long as you need to. This mean that
you can pick up, slam, hold, or whatever you need to do
to your opponent. This means nothing but good things for
you in the ring/cage. |
Wiggy Doing a Sandbag Exercise from Workout
Program #3
7
Reasons Why You Should Use Working Class Fitness - The
Programs For Your MMA Training
- No
guesswork needed - everything is laid out for you (sets, reps,
when to do what, etc.)
- Picking
your own MMA workout means getting the results you need
- Self
analysis - learn how to asses yourself and where you're lacking
(that way, you make sure you pick the right workout program
for your MMA training!)
- No 'fancy-schmancy'
equipment needed - do these MMA workouts in any commercial
gym, high school or university weight room, or even a decent
home gym (and the couple things you might not have, I show
you how to make for next to nothing!)
- You
get 48 total weeks of MMA workout programs - almost an entire
year (and they could last forever when you repeat them)
- Strength,
Endurance, Power, Cardio - it doesn't matter what you need...it's
all covered!
- It's
FREAKIN' CHEAP (how does less than 12¢ per workout grab
you!?!)
"But
I'm not a fighter..."
So, you're just a fan, and MMA is just a hobby. Or you train,
but you don't really compete. But you do want to "look
good nekkid" and be in fighting shape. Are these MMA workouts
still for you?
C'mon
- take a look at what you just read. Brute Strength.
Incredible Power. Insane Endurance. Awesome Athleticism. Never-Ending
Work Capacity. Mix it with a good diet, and you get
the physique of an adonis. Is there anything there you
WOULDN'T want? Didn't think so.
So how much is all this kick-ass info gonna set you back? About
as much as a new DVD - just $25...
I don't
want you to think that you're alone in this, or that I'm just
in it to line my pockets. (If I was, I would surely be charging
more). I'm in this with you for the long haul. If you ever have
any questions, comments, ideas, or even just need a little encouragement
with your MMA training, please just email me. You won't get
some automatic response or third-party call center in who-knows-what
country. I want to do my damndest to help you succeed
with your MMA workouts.
Train
Hard, Rest Hard, Play Hard-
PS - Have
you taken a look at why fighters were giving Working
Class Fitness - The Programs "Two Thumbs
Up"?
To
Order via check or money order, CLICK
HERE
Don't
Just Take My Word For It...
I
don't want you to just take my word for how good this workout
program will be for your mixed martial arts training. After
all, everybody on the internet is an expert, right? Ha - sure
they are. Instead, take a look at what these top strength
coaches, fighters, and 'regular joes' are saying:
 "Hey
man, that's so f@#$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
Brazilian Jiu- Jitsu Brown Belt
US Open TKD Champion, MW & HW TKD Grand
Champion
|
 "
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 & 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
|
 "Matt
Wiggins is one of the brightest up-and-coming stars
in the fitness industry. His 'Working Class Fitness'
philosophy embraces not elite prima donnas professionals
who get paid to work hard; but rather each person who
lives in the reality of juggling familial, vocational
and personal scheduling and energy. His unique perspective
is a sorely needed approach to the rigors of daily life
and health."
Scott Sonnon, author and publisher
Circular Strength Magazine
www.circularstrengthmag.com
|
 "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 have been doing your workout
and it is working...Yesterday I did 2 hours of cardio
and loved it. The weights have been great also. It has
only been 3 weeks and I can feel a difference already.
Every day morning when I get out of bad I can’t
wait to get to the gym and hit it...Thanks for being
so good at what you do."
Arron Pirtle
arronpirtle.blogspot.com
|
"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..."
Brian "Endgame" Meek
|
 "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
|
 "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
|
"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."
Matt Macaluso, professional
MMAist
|
 "I
had a clear height, size and strength advantage and
actually was able to just bully him by walking him against
the cage, which felt great. (The drive I got with my
legs was fantastic!)... I knew my cardio
wasnt gonna betray me for 3 minute rounds especially
with those vulgar complex I had been doing."
Jonathan Helwig, professional MMAist
(on his S&C training for his fight at CFFC
IV)
|
 "Very
solid books, brother!"
Jason C. Brown
www.kettlebellathletics.com
www.combat-sports-conditioning.com
|
 "Cranked
through your books over the weekend. Good stuff..."
Lyle McDonald
www.bodyrecomposition.com
|
"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."
Chad Hamzeh
professional MMAist/Muay Thai fighter |
"...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..."
Dorian "Xen Nova" Dreher
|
 "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
|
 ”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
author of "The Aggressive Strength Solution
For Size And Strength"
www.mikemahler.com
|
"Thanks, just finished printing
it. Very nice. This is the best program I have ever
seen. The detail is amazing. I love having everything
all planned out for me. All I have to do is put in the
work. I look forward to killing myself soon. Thanks
again."
and seven weeks later...
"You're the Man!! Matt, I’m
an ex Football player turned Motocrosser. I have been
working out since 1990 and have done the same old thing
for ever. I purchased your program and am very impressed.
I’m currently on program 3 week 7 and haven’t
missed a day. I love this thing. I love the variety
of exercises and they way it is put together. I have
seen about a 10-15 lb drop in my weight and have lost
about 4” in my waist. Oh ya I’m a hell of
a lot stronger now. In 2 weeks I was dead lifting about
50 lb over my max when playing college ball. The best
part is the guys at the gym just get tired watching
me work out. The dirt bike is just a warm up now. I
just don’t get tired.
I have been a huge fan of MMA for
a while and this is how I discovered your program. My
brother and I have even considered going into jits.
I want to test this out and see how fun it can be to
throw dudes around. I just wanted to thank you for such
a great tool. It truly has changed my body and my focus
on physical fitness. I look forward to the pain to come
in the following programs. I do have to say that I love
the tire. It just feels great to get a workout and pull
2-3 of the neighborhood kids around at the same time.
Thanks again Matt"
Aaron Bonafede
the951bonafedes@**********.net |
 "That
is brilliant! As I read through it, every time I got
excited about something that was missing, it came up
later on. Was almost eerie how perfectly it all came
together! Cheers, "
Kirik Jenness
owner, www.mixedmartialarts.com
(the world's biggest MMA online forum)
|
"Wiggy, you have really outdone
yourself on this one. I have all of your previous books
and programs but this is your best work yet. I really
like the variety in the programs and how you can work
different qualities of fitness, but in a well planned
out system. I also like the way you structure the workouts
based on movement patterns and let the user select from
the menu of exercises that best suit their individual
needs and training goals..
I have seen workouts similar to the
ones in your program but all too often they are just
randomly thrown together as a collection of exercises
to do on a specific day, but yours actually has a plan
behind it. I think it will be just what people are looking
for that want to develop aspects of strength and conditioning
at the same time. No frills, no fluff, just hardcore
training with minimal equipment to achieve a high level
of all around fitness. What more could you ask for?
Great job!"
Andy Hepler
NESTA Certified Weight Training Specialist
Renegade Training Certified Trainer |
"Hey Wiggy U Rock Man!...I am
a Wpns (Weapons) Squad Leader. I am the Platoon Sergeant's
right hand man on decisions that have to do with the
best and safest interest of the platoon. When he is
not there I am the decision making guru. Being strong
is not enough. I also have to have endurance to give
chase (or run for my life), and be able to perform my
job when I get to my destination. All my guys are in
their early twenties and being over thirty I give them
a run for their money...Thanks, Wiggy for the information!"
T.S.
United States Army
|
 "This
will definitely revolutionize the way a lot of MMA'ers
approach their strength training. Awesome work!"
Wayne "Scrapper" Fisher, bodyweight
conditioning guru
10-year Navy Diver, SEAL Trainer
www.trainforstrength.com
|
"I just read your latest
column at mmaweekly I want to compliment
you on passing on such a simple yet brilliant point.
Having trained a lot of collegiate and professional
athletes in my previous career as an Athletic Trainer
and Strength Coach it illustrates a great tip to use
in making a work out super efficient...Your column also
got my mind going as a chiropractor (my new career).
The idea of alternating obviously works well in my mind
b/c it allows for both sides of the body to get in a
similar work out. I also really like the idea of how
this simulates the nervous system especially proprioceptors
in the muscles and also mechanoreceptors in the individual
joints. I think this would be a huge added benefit and
will probably be a great form of preventive medicine.
I was also thinking that the short break it takes to
change hands would also mimic fighting since you seem
to quite often have a brief rest while you change posture
or set up your next attack or defense. Thanks for stimulating
my brain with your tip. I enjoy and share your philosophies
when it comes to functional training, hard intelligent
work and most importantly proper rest. All the best,"
John
trainerjl@********.com
|
 "I
have been training athletes professionally for over
15 years and in that time I have read hundreds of books
on strength training. Unfortunately there are only a
handful of books I have found that are worth second
look. After reading Matt's book, it immediately jumped
to the top of my top ten list. Do yourself a favor,
get this book."
Liam "Taku" Bauer, creator of famed
"Taku's Intervals"
www.hybrid-fitness.com
|
"I am disabled.. I have 70% use
of my legs and I use crutches. . . I had tumors in my
spinal column at age 3, so I have been disabled since
then. The tumors have affected just my lower body, so
I have been blessed in that I can be in submission wrestling
. . . I have a big match coming up - they are starting
a disabled division and I get first shot at the title
. . . Thanks for the advice, Wiggy - it was a big help!
You're inspiring me to use my legs. Not many people
have ever brought up that to me. God bless you bro!"
Duane "Crutchmaster" Stevenson
|
 "Hey
man wuz going on??? Well my name is Travis Oliver right
out of Newport News, VA And I'm training to become a
MMA fighter!!!! Im 6-1 in submission grapplin and I'm
0-1 in mma. I lost cuz I was not in shape. Every since
I lost that fight I been trying to find a good work
out program, then I came across your web site and I
have to say your program is the sh!t!!!"
Travis Oliver
via myspace
|
"Well, I'm just starting week
5 but this is the best program so far I have tried.
I've been doing martial arts for nearly two decades
now, Judo, Taekwondo, and Hapkido, before MMA was in
fashion (got a lot of grief for my cross training).
I've been teaching martial arts and PE at UC Davis for
the past decade, and your programs have given me a whole
fresh approach on conditioning and training, GPP is
just a great concept. Really appreciate the usefulness
with respect to martial arts, I still remember many
of my instructors telling me not to bother to lift weights.
I've got a friend who's an ex-football
player and pro-boxer now, in phenomenal shape. Your
complexes made even him complain, and his boxing coach
watched us do a couple workouts and okayed it (he hadn't
been letting him lift weights before). I've been able
to gas him out in judo, which is saying something since
he works out probably 2-4 times a day 6 days a week
and is a pro-athlete, and I'm an amateur only doing
your programs (plus my background)."
Adam Getchell, M.S. |
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