Workout Plans

Thanks for stopping by Working Class Fitness.com.

Whether you're a fighter training for that next win, or a fan that wants to look like a bad-ass, the right workout plans can make or break you. The days of basic mixed martial arts training making you competitive are long gone. These days, you have to be a real stud just to step into the ring. Strength, speed, endurance, power, agility, athleticism - it's going to take the right workout programs to develop these into victory.

My name is Matt Wiggins - aka "Wiggy" - and I've been testing workout programs for over 16 years. In that time, I've tried pretty much everything - usually more than once. My knowledge has come the "hard work" way - and when I put together workout plans, they're programs that I know work.

I've designed workout programs for soldiers, pro fighters, gym owners, athletes, high school kids, and everybody in between. My books, workout programs, and articles have been read all over the world. I currently write a fitness column for mixed martial arts training at MMA Weekly.com, MMA Training.com, and AtlanticMMA.com and am a Strength & Conditioning moderator over at mixedmartialarts.com - the world's largest mixed martial arts training internet forum.

Simply put - I know my stuff.

I don't want to bore you with a bunch of over-hyped marketing, or slick ad copy, so I'll cut to the chase...

Catch Wrestling Legend Karl Gotch once said that "Conditioning is the Greatest Hold," and it's true. All other things equal, Mixed Martial Arts comes down to conditioning. Don't believe me?

• Ask Tito Ortiz about his loss to Frank Shamrock.
  
• Ask Mark Coleman about his loss to Mo Smith.
  
• Ask Royce Gracie about his loss to Kazushi Sakuraba.
  
• Ask BJ Penn about his loss to Matt Hughes (rib injury or not, BJ was gassed!).
  
• Hell, even ask former undisputed 140-lb. boxing champ Kostya Tszyu about his loss to Ricky Hatton.

One way or another, all those fights were won because one guy was in better shape, and used that to find a way to beat his opponent. If you're in better shape - especially later in the fight - you have an advantage.

When you climb into the ring or cage, you're going to be up against a fighter the same weight you are. Now, say that you have the strength and power to totally dominate that weight in every way imaginable.

You can pick up a barbell of that weight, a couple dumbbells equaling that weight, or an "odd object " (barrell, sandbag, training dummy, etc.) of that weight. You can pick the weight up from awkward angles, carry it, hold it, slam it - whatever.

Think of the highlight reel slams of Matt Hughes and Quinton "Rampage" Jackson. THAT is strength and power!

Now think about this - what if you could combine that superior conditioning with that crazy strength and power? Think that would help your mixed martial arts training and help you be a better fighter? Damn straight.

WORKING CLASS FITNESS - THE PROGRAMS is six, 8-week workout plans specifically designed to train mixed martial artists to be able to totally dominate their bodyweight. Each workout is a total workout program. Everything is covered - strength, endurance, overall conditioning, work capacity, and a whole lot more.

The difference between each of the workout plans is that while they're all total mma workout progams, 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 plans.

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:

 
Wiggy Doing a Sandbag Exercise from Workout Program #3

"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 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.

Ok, I've done enough rambling. The big question now is:

"What's it gonna cost me?"

Remember - you're getting six, 8-week workout plans here. That's 48 weeks - almost enough for an ENTIRE YEAR. Over 210 separate workouts. But that's not all - you'll also get:

• Program Notes for all six workout programs
• Sample Exercise Listing (specifically for use with Program #5 and Program #6)
• Equipment Listing (i.e. - everything you'll need to perform every workout - and it ain't much - only NINE ITEMS!)
• An article to help analyze yourself and where your weakness are
• Two articles to help further explain methods used in the workout programs
• Three more articles with detailed instructions on how to build some of the equipment you need - and save BIG BUCKS over buying them!

So how much is all this kick-ass info gonna set you back? A measly $20.

No Gimmicks, No Crap

I'm not here to waste your time with a bunch of stupid junk. I don't believe in a bunch of over the top marketing, high prices, or over-inflated claims. What you're going to get is pure content - no big fonts, no ads for other products, no "freebies" to "sweeten the deal" that have to be given away because they're not worth anything on their own (or because the product you're buying isn't worth the price by itself).

It's plain and simple - the workout plans contained in WORKING CLASS FITNESS - THE PROGRAMS are freakin' gold. Read my testimonials below - rave reviews from guys like Cosgrove, Baggett, Staley, Sonnon, Scrapper, and more. Don't know who they are? Go google them real quick - you'll find out they're some of the best in the industry. And they give my stuff the "thumbs up."

SIGN ME UP NOW!!

Are you ready to go ahead and start kicking ass - in and out of the dojo - right now? Yeah, I would be, too. To get WORKING CLASS FITNESS - THE PROGRAMS which includes six, 8-week mma workout programs (almost a YEAR'S worth of workout plans), Program Notes, Sample Exercise Listing, Equipment Listing, and six accompanying articles, just click on the button below to order on our 100% Secure Server.

Train Hard, Rest Hard, Play Hard-

To Order via check or money order, CLICK HERE

See What Top Coaches, Pro Athletes, Military, and "Regular Joes" Think of Wiggy's Programs:

"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

"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

"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

"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
(on his S&C training using workouts directly out of "Working Class Fitness - The Programs")

"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.mma.tv (the world's biggest MMA online forum)

"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)

"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
(on his S&C training using workouts directly out of "Working Class Fitness - The Programs")

"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

"These complexes kick my ass. I'm one strong dude, and I do a lot of cardio, but these complexes are making me suck wind like crazy. And the sandbag work is awesome..."
B.L.
Triple Canopy (Private Security Contractor)

"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

"Wow, that is a well thought out program!!!!"
Jim Smith
owner/administrator, Animal Ability strength-training forum

"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 am training for MMA, I wanted to get into shape for it. I ran into this and I couldn't pass it up! To sum it up, BEST MONEY I EVER SPENT! Case closed! I just finished Program #1 - before, I couldn't even power clean 135, couldn't even bench 135, couldn't deadlift 315! After this program I can easily clean my bodyweight (170)! I can bench 185! I can even DB Push Press a 95 LBS. dumbbell! I can deadlift 445! I mean these are new strength gains too! But if your an ordinary guy who wants to be fit, or training for MMA, Wrestling, whatever your sport, this is for you! The workouts are fun and creative too! I cannot wait to see what gains I get using these programs in the future!"
Novecek
novacek04@*********.net

”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

"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

"Hey Matt . . . My conditioning is about where it should be for 4 weeks out, but my strength is much better than it was (my) last fight around this time. Thanks very much!”
Chad Hamzeh
professional MMA fighter

"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.

"Hey Matt, I tried one of your burpee conditioning workouts I found on bodybuilding.com......i was 315 pounds of muscle and I wanted to get a more leaner physique for wrestling, I am now 255 and I actually look like an athelete and not a bloated chubbo on creatine. After 3 reps, my initial reaction was "*cough* (wiped sweat from my eyes) " holy sh!t". I have never had such a great workout in my life and this is comming from a "bodybuilder" lol. The Ultimate burpee is now my whole strength training program..3-4 days a week and it is amazing, my endurance has shot through the roof and I need less
sleep at night. In a way it saved my relationship cause it also improved my sexual stamina and my fiance loves the results. I got great results without any supplements or anything else of that nature. Just standard A-Z vitamins. It scares me that this workout is so great. If I knew about it years ago I
would not have let so many physical set backs in my life. Thanks again,"
Jason Canmor

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information contained at WorkingClassFitness.com is NOT intended to
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Please consult a physician before starting any exercise program, and
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