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.COMSTRENGTH & CONDITIONINGSTRENGTH & POWERWORKOUts FOR FIGHTERS20WORKOUTSTO HELP BUILDKILLERSTRENGTHANDEXPLOSIVEPOWERBrought to You By FunkMMA

This manual is copyrighted by Funk Roberts Fitness Inc. All RightsReserved. No part of this manual may be reproduced or transmitted in anyform or by any means, electronic or mechanical, including photocopying,recording, or by any information storage and retrieval system. Images,text, graphics, and other intellectual property are protected by UnitedStates and International Copyright Laws, and may not be copied, reprinted,published, reengineered, translated, hosted, reproduced, or otherwisedistributed by any means without explicit permission. You may not copy,modify, create derivative works of, publicly display or perform, republish,store, transmit, or distribute any of the material in this video without theprior written consent of Marc “Funk” Roberts. Fines start at 150,000 andinclude a possible prison sentence upon conviction.Copyright 2017

Medical DisclaimerPlease Note:The recommendations in this and any other document arenot medical guidelines but are for educational purposes only. You must consultyour physician prior to starting this or any other program or if you have anymedical condition or injury that can possibly worsen with physical activity.If you have any pre-existing back or physical injury, DO NOT START THISPROGRAM until you have full clearance from your physician.This program is designed for healthy individuals 18 years and older only. Theinformation in this document is meant to supplement, not replace, properexercise training. All forms of exercise pose some inherent risks. Marc “Funk”Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers totake full responsibility for their safety and know their limits.Before partaking in the exercises in this or any other program, be sure thatyour equipment is well maintained, and do not take risks beyond your level ofexperience, aptitude, training and fitness.The exercises and dietary programs in this book are not intended as a substitutefor any exercise routine or treatment or dietary regimen that may havebeen prescribed by your physician. Don’t lift heavy weights if you are alone,inexperienced, injured, or fatigued. Don’t perform any exercise unless you havebeen shown the proper technique by a certified fitness trainer or certifiedstrength and conditioning specialist. Always ask for instruction and assistancewhen lifting. Don’t perform any exercise without proper instruction.Always do a warm-up prior to any exercise including but not limited to intervaltraining. See your physician before starting any exercise or nutrition program. Ifyou are taking any medications, you must talk to your physician before startingany exercise program, including but not limited to Funk Roberts Fitness.If you experience any lightheadedness, dizziness, or shortness of breath whileexercising, stop the movement and consult a physician immediately. You musthave a complete physical examination if you are sedentary, if you have highcholesterol, high blood pressure, or diabetes, if you are overweight, or if you areover 30 years old.Please discuss all nutritional changes with your physician or a registereddietician. If your physician recommends that you don’t use this or any otherprogram, please follow your doctor’s orders.

Waiver & Release of Liability(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THISMANUAL)I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVEDIN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANYEXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FORBEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL.I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITYFOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MYPHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OREFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, ANDANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TOME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THISMANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREETO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATEDCAUSES OF ACTION AGAINST FUNK ROBERTS FITNESS OR FUNKROBERTS, HIS EMPLOYEES, FOR INJURY, LOSS, DEATH, COSTS OR OTHERDAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THEINFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHINTHIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE,INDEMNIFY AND HOLD FUNK ROBERTS FITNESS AND MARC FUNKROBERTS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMSPRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

.COMSTRENGTH &CONDITIONINGStrength & POWERWORKOUTS FOR FIGHTERSIntroductionWelcome to the Strength and Power Workouts program. Well this isn’t really aprogram but more of a resource of workouts that you can implement into yourtraining.As an MMA, Martial Arts or Combat Athlete developing your overall strength andpower is an important physical aspect needed to improve your performance.Strength is a total force one can exert under voluntary effort.For the MMA athlete superior strength is essential. In a MMA fight you mayneed to lift, throw, physically restrain, clinch & move or manipulate the joints ofan opponent, all of which require the ability to exert influence over a tough andresistant opponent.The key is developing your major, small stabilizer and neutralizing muscles.The need for explosive power is another one of the most important attributes as itallows you to be outwork your opponent every time. Often confused with strength,power production and management (i.e. use what you need when you need it) isdependent upon how well conditioned your energy systems are.Power can be developed through explosive exercises and workouts that includecompound movements and Olympic lifts.The exercises in each workout should be performed in a controlled yet explosivefashion. Complete these routines with as much intensity than and in as little time asyou possibly can.Use weight that is challenging and continue to increase as you progress throughthe weeks. 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com01

.COMSTRENGTH &CONDITIONINGStrength & POWERWORKOUTS FOR FIGHTERSWorkout TipsThese are strength and power workouts that I suggest you perform at thebeginning of your week when you are fresh and full of the proper nutrition andfuel to get through the workouts. If strength is a weakness, then you will want toperform 2 or 3 workout sessions each week.You can perform on lower, upper and full body workout. But only use this type ofworkout template only during your off season or when you are not in fight camp.Strength and Power workouts should be a staple of your strength and conditioningtraining.Exercise TipsThese are strength and power workout so there is a mixture between both strengthexercise and explosive power exercises in one workout.The first exercise of the workout is generally going to be your heavier lift with lowreps and slower tempo. The remaining exercises are either set up as supersetsmoving directly from one exercise to the other, or explosive movements withhigher reps and faster temposIn some instances as you fatigue you may have to reduce the weight so youcan meet with reps and reps. In other instances you may feel great and want toincrease the weight that you use.Follow the workout details to perform each workout.It is important that you have a couple of warm up sets before your work sets. Alsowatch the video and practice the movements before jumping into this workout.Generally the first exercise is a stand-alone exercise (A1) and then the subsequentexercise are paired it what’s called a superset (ie. B1-B2.) 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com02

.COMSTRENGTH &CONDITIONINGStrength & POWERWORKOUTS FOR FIGHTERSTips Before You Start the Strengthand Power WorkoutsI’m excited for you to start using these workouts. You can use this as full workoutsor as part of a bigger session.In both cases I mentioned above, please read through these tips to ensure yoursessions are efficient and effective.1. Warm up with a calisthenics warm up and dynamic stretchbefore every workout sessionWarm Uphttps://www.youtube.com/watch?v g04Nz18FqkAJoint Mobility Dynamic Stretchhttps://www.youtube.com/watch?v xbOxmQRi7fM2. Ensure that you Stretch after your workout sessionPost Workout Stretchhttps://www.youtube.com/watch?v 2wMSSupoCI83. Use a Foam Roller to help loosen the fasciaprior to or after your workoutsFoam Rolling Demohttps://www.youtube.com/watch?v za2t238RtCYCLICK HERE to order your Travel Roller:http://www.funkmma.com/site/TravelRoller 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com03

.COMSTRENGTH &CONDITIONINGStrength & POWERWORKOUTS FOR FIGHTERS4. Do NOT attempt any exercises that you aren’t surehow to do. You can find most of these exercises on the web, if youare not sure of the movement.5. Drink a ton of water before, during and after yourworkout session. Stay away from sports drinks until after you’vefinished you workout.6. You must have some level of fitness before attemptingthese Strength & Power Workouts.7. Always use good form and technique with each exercise.If you get fatigued take a quick breather so you can get back to good form.Do not sacrifice time for technique. Do it right to get the best results.8. If you want to start this or any other program but think you have aninjury, get medical attention FIRST and have a professional therapistrehabilitate your injury before starting any exercise program.9. If it hurts, STOP! Don’t be afraid to use alternative exercises.I don’t believe in the “no pain, no gain” mentality that said10. Clean nutrition and good eating habits is the key to increasing yourenergy, building muscle, burning fat, improving strength, decreasinginflammation and chances of injury.Download these Done For You or Do It Yourself Nutrition / 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com04

.COMSTRENGTH &CONDITIONINGStrength & POWERWORKOUTS FOR FIGHTERSThe WorkoutsStrength & Power Workout #1Perform each exercise for the prescribed sets and reps.#EXERCISEAA1 - Barbell Back SquatBCDREPSREST5-3-3-3-32-3 min5-5-6-6---8 reps90 secC1 - Dumbbell Forward Lunge6 per side---C2 - Split Squat8 per side90 secD1 - Chin Ups10 reps---D2 - Bent Over Rows8 reps90 secB1 - Barbell DeadliftsB2 - Dumbbell Trap Raise on Incline1234512345Strength & Power Workout #2Perform each exercise for the prescribed sets and reps.#EXERCISEAA1 - Deadlifts – Barbell or Trap BarBCDREPSREST5-3-3-3-32-3 min5-5-6-6---B2 - Box Jumps8 reps90 secC1 - Heavy DB Bench Press6 reps---C2 - Judo Push Ups8 reps90 secD1 - Pull Ups10 reps---D2 - Dips8 reps90 secB1 - Speed Squats 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com05

.COMSTRENGTH &CONDITIONINGStrength & POWERWORKOUTS FOR FIGHTERSStrength & Power Workout #3Perform each exercise for the prescribed sets and reps.#ABCDEXERCISEREPSRESTA1 - Front Squats4 reps---A2 - Bench Hops6 reps90 secB1 - Military Press8 reps---B2 - Lat Pull Downs8 reps90 secC1 - Heavy DB Split Squat8 reps---C2 - Weighted Close Grip Dips8 reps90 secD1 - Bicep Curls – 21’s(7 low, 7 mid, 7 full)21 reps90 sec1234512345Strength & Power Workout #4Perform each exercise for the prescribed sets and reps#EXERCISEREPSREST1Front Squats (Heavy)5 reps2-3 min2Incline DB Chest press (Medium)8-10 reps90 sec3Clean and Press (Medium)5-8 reps90 sec4Dumbbell Back Rows (Heavy)8-10 reps90 sec5Bench Triceps Dips8-12 reps90 sec 2017. FunkMMA Strength & Power Training for Fighthers // www.funkmma.com06