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Ultimate MMA Strength and Conditioning Part 3 – PERIODIZATION

Periodization is all about how to create a program, not just a workout. It’s about doing the right things in the right order so that each phase builds on the previous one to help you get in peak shape. The video above shares the formula I’ve used to prepare guys like Claude Patrick and Jeff Joslin for their UFC fight. It can help you train LESS, avoid injury and overtraining and get BETTER results than you thought possible.


The Key To Success: “TRAINING”,
Not “Working Out“… 

In today’s article, I reveal one thing that holds the majority of guys back from getting in top fight shape. Read on…

I train MMA for fun and also to make sure I know what it feels like to train, grapple, spar and roll. I truly believe that doing so helps me be a better coach. 

After training, other students want to talk to me about strength and conditioning. That’s cool – I like talking about it. 

But one of the most common approaches happens when a guy starts to rhyme off his current workout, saying things like, “OK, I’m lifting weights and doing exercises like bench press, squats, chinups, and I’ll make sure I push myself, then I’ll do cardio and sometimes I’ll do some sprints and sometimes I’ll go for a long run. Is this a good workout?”

In my head I’m thinking that no, this isn’t good at all.

I generally reply with, “That’s not bad, but the key is to get on a proper PROGRAM that builds you towards your goal.”

MMA fighter Rocci WilliamsThis happened with a fighter who first purchased my Ultimate MMA S&C program (v1.0) in 2009 named Rocci Williams…

He’d had a rough start to his pro MMA career, going 1-6.

After using my program for a few fights, I interviewed him on my blog.

Here’s an excerpt from that interview reveals the key to getting in top fight shape:

Eric: I’ve talked a bit about your success with my Ultimate MMA program in some of my previous emails, but tell us exactly what you were doing before, what the results were, and what your results were after following the Ultimate MMA program.

Rocci: I was trying out programs that involved Tabata, sledge hammer, punching drills, burpees and kettlebells, at one point I got addicted to gaining equipment that would help my performance, I was following protocols that I believed that would help improve my strength and conditioning and at the time I was around 87kg I wasn’t overly muscular and on the other hand I wasn’t ripped like you would expect to see from a pro fighter.

But then I took your advice before my second boxing match as I had to get down to 77kg and it was on the day weigh in with no time to replenish or hydrate it had to be all conditioning.

I was performing Crazy 8s and following the Nutrition-itsu guidelines and before I knew it I had a ripped core I actually weighed in at 77 with all my clothes on, and that fight was a breeze I won in dominating fashion against a boxer who had won his last two by first round KO, again I didn’t question my fitness at all.

I then went on to follow the Ultimate MMA program from start to finish, working through the phases, now following these to the last detail is a must, I planned my time out and made a massive commitment to follow this program, I believe that all the phases help build a foundation that I was missing when I was mindlessly flipping tires old school style.

I knew this was working for me as I was out working my sparring partners in the evening and being able to produce great gains during the day doing the strength and conditioning program, I was on it physically.

Rocci Williams delivering a sweet front kick.

Rocci Williams delivering a sweet front kick.

Did you catch the key? 

I hope so, because it’s bold and highlighted in yellow. 🙂

The key is understanding the difference between training and working out:

TRAINING: following a strategically designed program to achieve a specific goal

WORKING OUT: going to the gym, busting your balls, doing whatever with no real plan or strategy; also known as ‘winging it’

Check out this table to see if you’re TRAINING or simply working out:


If you’re currently training and following a program that you’re confident will deliver results, STICK WITH IT.

There’s no surer way of never making progress than jumping from program to program…

But if you’re currently working out, it’s time to step up your game.

And why not do it with a program that’s:

  • Efficient – only 2 days per week so you can focus on your MMA skill training and sparring
  • Effective – a program that’s proven to deliver results by over 2,000 guys, created by a coach to UFC fighters
  • Easy-to-follow – you’ll never follow a program if you don’t understand it 

And that’s exactly what you’re getting with the Ultimate MMA Strength and Conditioning Program…

So don’t waste another workout – start training and getting the results you deserve.

Train SMART!

Eric Wong, BSc, CSCS
MMA Strength and Conditioning Coach

P.S. Don’t forget you’re backed by my TRIPLE THREAT guarantee. I know you’ll feel the benefits of this program and you’ll hear comments and get questions about how you’ve made serious gains in such a short period of time. But if for any reason at all you’re unhappy with your purchase, send me an email here and I’ll process your refund right away. Grab the program RISK-FREE today.


Here’s everything you’re getting:

Ultimate MMA Strength and Conditioning

The MASTER MANUAL reveals the science and secrets behind this program that allows you to spend less time in the gym but gives you better and faster results. Results like increased strength, power and cardio. To see the Table of Contents listing all of the sections in this info-packed 99 page manual, click the image below:

(Click to Enlarge)


Ultimate MMA Strength and Conditioning

The TRAINING GUIDE includes the following:

  • 8, 12 and 16 week Periodized Training Calendars – choose one of these templates depending on when your upcoming fight is (if you have no fight, choose the 16 week calendar your first round through and the 12 week calendar after that).
  • My Closely Guarded 5 Phase Resistance Training Blueprint – each of these 5 phases builds upon the previous one so you continue making gains and never hit a plateau.
  • The ULTIMATE Warmup – there are 5 components to the optimal warmup and I’ll show you exactly how to perform each of these components so you have the best workouts of your life.
  • Printable Resistance Training Worksheets – these worksheets show  you every exercise, rep, set and rest period with space for you to track your progress.
  • Progressive Interval Training Programs – you’ll see exactly to perform the 3 interval training methods to develop endless cardio… and how to progress them workout-to-workout for maximum results.
  • 2 of my Patented NRG System Complexes – once you reach the Power Phase you’ll feel like an animal after only 2 weeks of these truly revolutionary MMA conditioning routines. Finally, you’ll be able to go the distance with complete confidence in your conditioning.

Ultimate MMA Strength and Conditioning


You’ll get over 90 minutes of high quality, detailed instructional videos for EVERY EXERCISE. That’s right – I show you exactly how to perform each and every exercise in the program and give you the coaching points I use with my fighters. Here’s a short preview of what it looks like:



Ultimate MMA Strength and Conditioning

I received a few requests from customers for a PDF version of the exercises, so I obliged and put it together. While the videos give much more detail and you can see the exercise being performed properly, the PDF manual is handy as a quick reference guide.

Inside this guide you’ll get detailed instructions for the over 75 exercises included in the warmup and the 5 distinct phases of training that make up the Ultimate MMA Strength and Conditioning Program.


Ultimate MMA Strength and Conditioning


You’re getting a ton of info with this program.

There are a lot of videos.

That’s why I put this 1 page checklist together – to make sure you know exactly how to get started on the path to explosive power and endless cardio.

If you want to start on this program TODAY, read this checklist FIRST and you’ll know exactly what you have to do.



Get all 5 components in the main Ultimate MMA S&C Package today for only…

$97 $77

Please Note: This is a downloadable multimedia program. You will NOT receive a physical package shipped to you in the mail. The entire package will be immediately available for you to download after ordering. This program is NOT available in stores – you can only access it through this website.

Plus, you’re 100% backed by my


Guarantee #1: Immediately after you read through the program, you’ll feel 100% confident in starting the workouts because you’ll understand exactly why everything is put together the way it is.

Guarantee #2: After just 2-3 weeks of following the program, you’ll notice more energy, better cardio and less soreness compared to what you were previously doing.

Guarantee #3: Within 60 days, a training partner or coach will comment about your improved strength and power and someone will ask you for your ‘secret’.

If none of this happens I insist you ask for a refund by sending an email to my assistant Thea HERE. You’ll get every penny back on the spot, no questions asked, no hassles.

This way there is no risk. You’ve got a full 60 days to take this program for a “test drive”.


Get Started Today – Click The Button Below:

Frequently Asked Questions


Q: How can I only workout 2 days per week and still get results?

The Ultimate MMA Strength and Conditioning Program is designed so that you only have to dedicate 2 workouts per week to your strength and conditioning program.

The secret is in the setup. Everything, and I mean EVERYTHING, has been perfected to work together to increase your strength, power, endurance and cardio.

Every single workout, every single exercise, every single rep you do on this program is for a very specific reason that contributes to the overall continual and rapid results you get from the program.

Simply put, when you learn how to unlock the right methods in the right combination in the right sequence, the strategic, synergistic results are profound. And that’s exactly what the Ultimate MMA Strength and Conditioning program does.


Q: What kind of equipment do I need to follow this program?

All you need to get into top fight shape is basic equipment you’ll find in any gym:

  • Barbell
  • Dumbbells
  • Squat rack
  • Bench for bench pressing
  • Chinup bar
  • Swiss ball

And while medicine balls and cables aren’t absolutely necessary, you will get optimal results if you have access to these as well.

Q: Can I do CrossFit while I’m on the program?

NO. In fact, doing CrossFit while on the program will prevent you from getting optimal results and might even cause an injury because you’ll be in a constant state of neural and muscular overtraining.

While CrossFit is excellent for someone looking to develop a good level of general fitness, but the lack of periodization will stop you from making consistent gains.


Q: Can I follow the program more than once?


Because the program is based on a periodized template, exercises, reps, rest periods and more change at least every 4 weeks.

That means you can continue to cycle through the 8, 12 or 16 week training templates and continue to make gains, week after week, month after month.


Q: I want to start training right now; will I have to wait for you to ship me all this stuff?

No! The entire program will become immediately available to you via download after your purchase – no shipping fees, no waiting for results – you can start right away!


Q: I’m not an MMA fighter, I just want to train like one. Will this work for me?

First of all, I know why you want to train like a fighter – because they not only have insane levels of strength and conditioning, they also have chiseled, athletic physiques that most guys (and girls) are after.

Although this program is designed specifically for guys who compete, inside the manual I’ll show you exactly what to do if you’re not training MMA at the same time and you can train 3-4 days per week using the program to make up for the time you’re not doing MMA.

Q: I’m not in my 20’s or 30’s, will this program work for someone older like me?

It does, but to prove it to you, why don’t you check out the results that some of these ‘older’ guys have gotten from the Ultimate MMA Strength and Conditioning Program:




Q: Is this program suited for a complete beginner?

If you’re a beginner, then this is the best way to get on your way to optimal strength, conditioning, power and cardio for MMA.

You’ll actually make even faster gains than more experienced guys because you won’t have any bad habits to break and you’ll be doing everything properly right from the beginning.

Q: What if it doesn’t work for me?

Then it’s all FREE.

Simply put, if you follow the Ultimate MMA Strength and Conditioning program exactly as outlined in the materials, and do NOT gain more strength, power and endurance than you ever have previously, just contact me and I’ll refund your money. It’s that simple.

I stand behind my program as the best MMA strength and conditioning program ever created, and if doesn’t yield those results for you when followed, you get your money back. No hassles, no hoops to jump through, just a prompt, courteous refund.

As you can see, the burden to deliver is 100% on me—the only thing you need to do is let me prove it to you!

Click here to try it RISK-FREE.

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