Programs That Produce Measurable Results

Here are the programs I’ve created that have helped fighters win in the UFC, mixed martial artists have more fun and get more out of their MMA training and regular folk get the physique and fitness of an elite fighter without ever stepping inside a cage.

When it comes to creating programs for purchase, here are the principles that I follow:

  • To give you an easy to follow, step-by-step program that doesn’t require an advanced degree to figure out what to do
  • To give you the results promised (you must follow the program to get results, obviously)
  • To give you more in value than what you paid

With the programs below, I feel I’ve met these 3 criteria…

That’s why all of my programs come with my 60 Day No Holds Barred Guarantee LIFETIME PERFORMANCE GUARANTEE – if you’re unhappy with a purchase, you run into some money problems, or even if you didn’t like the fonts I used, email me and I’ll refund all of your money, no questions, no hassles.

[NOTE – the new LPG came into effect on August 25, 2012, but applies to any customer of mine who has purchased at anytime. Read this post for info on why I’ve implemented this policy]

Plus, you can keep the program if you want – the bottom line is that I want you to get good results on a properly designed program designed for your goals, I’m not trying to sell you a “quick-fix” to make a “quick-buck”. I want you to be happy ecstatic with your purchase so you’ll be a satisfied, loyal customer for life.


The Hip Flexibility Solution Program

WHAT IT IS: the fastest and most effective program for unlocking tight hips to help you kick higher and harder, Squat deeper, Deadlift without straining your low back and fix compensatory hip, knee and back pain.

WHO IT'S FOR: Mixed Martial Artists, Powerlifters, Olympic Lifters, Cross Fitters, rock climbers and anyone looking to maximize their athletic and fitness potential who feels they're held back by tight, inflexible hips.
Click here to learn more...

Ultimate MMA Strength and Conditioning ProgramUltimate MMA Strength & Conditioning Program v2.0

WHAT IT IS: the most comprehensive strength and conditioning program for mixed martial arts available. Includes strength training, power development, power endurance training, cardio, medicine ball exercises, mobility and flexibility, injury prevention and more. 

WHO IT’S FOR:  Mixed Martial Artists, BJJ players, Muay Thai fighters and other combat athletes who are training with the goal of fighting either amateur or pro and want an easy to follow, step-by-step, periodized program to develop explosive power and endless cardio.
Click here to learn more…

MMA Ripped 8-Week Training CampMMA RIPPED 8-Week Training Camp

WHAT IT IS: an exclusive 8-week small group coaching program based on 4 workouts per week designed to help you build functional, athletic muscle and torch fat FAST. The workouts change every 2 weeks forcing your body to adapt to get you the fastest results possible. This is NOT an ebook, but an actual live small group program where you’ll get direct coaching from Eric.

WHO IT’S FOR: anyone who wants to build a lean, athletic and functional body and be personally coached to ensure the best results possible. Guaranteed to be the most fun yet challenging fat burning workouts you’ve done in your life.
Click here to learn more…

eXplosive Muscle Building BlueprinteXplosive Muscle
Building Blueprint

WHAT IT IS: an 8-week program teaching you a new method of building muscle that avoids the 3 biggest problems of traditional bodybuilding for athletes – 1) decreased speed/power, 2) excess muscular soreness and 3) excess fatigue.

WHO IT’S FOR: any athlete who needs to add muscle AND build functional power at the same time without taking too much time away from skill training or making you too sore to develop skills effectively. A must for any skinny athlete who wants to be taken seriously and achieve their potential.
Click here to learn more…

Olympic Lifting Mastery CourseOlympic Lifting
Mastery Course

WHAT IT IS: a comprehensive yet simple, step-by-step program designed to help you quickly master the most explosive exercises on the planet – the Olympic lifts – so you can reap their benefits while performing them safely and with confidence. 

WHO IT’S FOR: any athlete requiring explosive power, such as MMA fighters, football players, hockey players, etc who want to learn proper technique in the Olympic lifts. Unless you run marathons you need to be performing these efficient exercises. Plus you’ll feel like a badass in the gym.
Click here to learn more…

Python PowerPython Power For
Extreme Submissions

WHAT IT IS: a 6-week program including everything you need to develop nasty submission strength and endless submission stamina. Trains the muscles and movement patterns related to pulling off chokes and armbars.

WHO IT’S FOR: any MMA fighter, BJJ player, or submission artist who knows they’d be getting more finishes in fights, competitions, or training if they didn’t gas out so quickly. If you want to add another weapon to your arsenal and never have to give up a submission because you’re fatigued again, this program is for you.
Click here to learn more…

p4pProgram 4 Pugilists

WHAT IT IS: 2 phase periodized S&C program designed to develop quickness, cardio and punching power in the minimum amount of time possible.

WHO IT’S FOR: boxers or striking athletes who want to develop knockout power in their hands, endless cardio and quickness on their feet. The 2 unique phases allow you to maintain a high level of fitness and take fights on short notice (2 weeks), since boxing is notorious for this so you’ve got to be ready.
Click here to learn more…


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  • Wiwo

    Reply Reply Tue, January 27, 2015

    Hi Eric,

    I really like your Podcast with Jeff. I learned a ton.

    I had a shoulder surgery last year and start basically from zero. Before the surgery I did Crossfit 4-5 times a week and was in pretty good shape (DL 2x BW, Squats near 2x BW, 30+ Pullups). But due the fact, that I also got father and work a ton as a swat officer with a lot of shiftwork, I can´t go back to 5 times CF.

    My goals are to get to a good shape again and work on my cardio for my yearly running tests, which sucked the most for me.

    Which program would you suggest?

    Thank you!

    PS sorry for my English, it´s my second language.

  • Tom

    Reply Reply Sat, November 15, 2014

    Hi Eric

    I was thinking of purchasing your MMA S&C program and was wondering if it was possible to include longer runs in it at parts? The reason why I ask is that I’m looking to join the Canadian Armed Forces and need to be able to run a higher mileage, but I also train in MMA :)


    • Eric

      Reply Reply Wed, December 3, 2014

      You definitely can and I talk about how to do so in the book, but basically 1-2 runs per week at a slower pace (HR ~ 145 bpm) for a max of 45 minutes each is fine, you can do more, but that’s only if your recovery is top drawer.

  • Dan

    Reply Reply Tue, October 21, 2014

    Eric, I’ve purchased several of your products (cuz their awesome, and like many others I suffer from Training Program ADD)

    I’ve applied parts/segments of them (your programs) throughout my training regime without dedicating/committing to a specific modality.

    Allow me to start my question by explaining myself and my goals:
    I train Muay Thai @Extreme Power Gym with Adjarn Rueben 3-4 days a week (2-3 days technique based, and 1 day sparring) I currently have no fights lined up and have no plans to fight in the near future.

    My training consistency fluctuates but I usual go for 4 weeks on 1 week off.

    I would like to improve my general fitness/athleticism.

    I believe you put a lot of emphasize on The Ultimate MMA Strength and Conditioning Program (which was the first program I purchased from you) However I’ve also encountered your free pdf CAGE Cardio.

    Curious which training focus (Strength related to the Barbell or Functional Periodization in Ultimate MMA S&C Program) should be emphasized in the pursuit of General Strength and Cardio?

  • Erik

    Reply Reply Sun, October 12, 2014

    Hey Eric,

    At the moment I can’t really efford to buy your products, but i hope to do so in the future. And to be honest… I would feel like a jerk if I would buy your product and just ask my money back, because I am sure your programs are good. I’m wondering wich program you would suggest, when I am able to afford it.

    I am a boxer. I train 5 times a week. 3 times boxing, and 2 times fitness. I think I am in oke shape. Rest heart rate 51. Strength oke.

    I first saw your Ultimate MMA strength and conditioning program, but later on I also found the power program (not sure why I dont see it at your site though). I really like explosiveness, so I was wondering if I can start with the power program, or if it’s better to do the Ultimate MMA S&C first?

    I also saw in the posts below that you give some adaptations for the Ultimate MMA program so it fits boxers. Are these adaptations also available for the Advanced MMA power program?

    Thx for your time and help. Your articles are really inspiring.

  • popo

    Reply Reply Wed, October 1, 2014

    Hi Eric, you have one of the best websites on MMA conditioning and i really want to buy your books. Which book would you suggest for me? I am 33 years old, BJJ practitioner, and i have gout. I consider myself as an average athlete and i have a lot of room for improvement. Thank you

    • Eric

      Reply Reply Wed, October 1, 2014

      Hey Popo!

      Since you said you’ve got a “lot of room for improvement”, I suggest you start with the Ultimate MMA S&C Program. It includes 4 distinct phases of training, the first of which is the Corrective Phase, which will help shore up muscular imbalances and get your body ready to safely build strength and power.

      • popo

        Reply Reply Tue, October 14, 2014

        wow thank you! i never expected a reply as most sites are snobs. will get the book asap.!

  • NAthan Donovan

    Reply Reply Thu, May 15, 2014

    Hi eric Can you do me a list of whci programs can be done toghether like for instance can you do cage cardio training alongside the Olympic weight lifting program

    • Eric

      Reply Reply Fri, May 16, 2014

      Yo dude,

      Why don’t you tell me your goals and I can better help you?

      • NAthan Donovan

        Reply Reply Sat, May 17, 2014

        I’d like to compete mma I’ve dropped to light heavy want to increase my cardio. And striking power
        I was lookin at getting cage cardio and advanced mma power program’s but here’s the reall kicker I really want to know whether. Or not you can use two program’s trogether without sacrificing results

      • NAthan Donovan

        Reply Reply Sat, May 17, 2014

        I’d like to compete mma&muay thai ‘ve dropped to light heavy want to increase my cardio. And striking power I was lookin at getting cage cardio and advanced mma power program’s but here’s the reall kicker I really want to know whether. Or not you can use two program’s trogether without sacrificing results

    • Eric

      Reply Reply Wed, May 21, 2014

      Honestly dude, just grab the Ultimate MMA S&C Program.

      CAGE Cardio can be used later on after you’ve gone through at least 1 round of U-MMA.

      I could try and sell you everything but this is what’s best and what I suggest for right now.

  • Nathan

    Reply Reply Fri, April 4, 2014

    Can you use 1 or more of your programs in conjuction with each other and still get better results
    or do you have to use just oone and focus soley on one particular program

  • Steven Wang

    Reply Reply Mon, March 3, 2014

    Hi Eric,
    I am writing on behave of my son. He just turned 16, trains 4-5 times a week BJJ and competes in high level competitions. He has a good condition with a slim but very atletic build, 1.72 and 57 kg. but he wants to get stronger without putting up too much weight. What program would be best to purchase, MMA conditioning or Phyton submissions (btw he has very good technique).
    Appreciate your advise,


    • Eric

      Reply Reply Mon, March 3, 2014

      Ultimate MMA is probably best for his goals… It’ll help him build strength, then turn that strength to power. Just make sure his exercise technique is perfect and he’s good to go.

  • Giovanni

    Reply Reply Sun, March 2, 2014

    Hi Eric, I am looking to purchase one of your programs but am unsure as to which would be best for me. I have been training in bjj for 5 years and have been lifting weights for 10 years I am currently competing in bjj, but I am finding myself with less time to train my S&C because of work and school. I am in good shape but see my conditioning dropping little by little cause of my lack of time and have had to adjust my S&C cause I was in danger of overtraining. I was wondering which workout program you would recommend for a bjj practitioner which trains bjj 4-5 times a week 1-2 hrs each time and with little extra time.


    • Eric

      Reply Reply Mon, March 3, 2014

      Hmmm… Depends on your strength levels… But if you’re pretty strong, your best bet is to cycle through my CAGE Cardio workouts, which take a max of 20 minutes and then do 1 max strength workout per week, something very simple, like Squats OR Deadlifts and a Push (Bench Press, OHP) and Pull (1-arm row, Chinups) exercise… You can grab it at:

  • Chris

    Reply Reply Sun, March 2, 2014

    Hey Eric Wong, I have Purchased your ultimate MMA strength and conditioning Program, and its Awesome, but I was wondering if you have a more Olympic Weightlifting biased program on the market. I use MMA style conditioning because I’m a United States Marine and the conditioning is great for combat readiness & MCMAP, but I used to compete Olympic lifting at the national level, and would like to continue when I get out. I still need the MMA strength and conditioning but would love to toy with the Oly lifts more

    • Eric

      Reply Reply Mon, March 3, 2014

      Hey Chris,

      I don’t know if you’ve been in the download area but I’ve added a template that includes more O-lifts into the main Ultimate MMA workouts. Check it out and let me know if this is what you’re looking for.

      • Chris

        Reply Reply Tue, March 4, 2014

        I have the 2.0 Ultimate MMA S&C Program it has some Olympic lifts, in the later phase but just one at most and pretty much only the last two phases.

        I just purchased your xMB program, im trying to load up with programs before my 10 month deployment to Afghanistan, I saw your Advanced MMA Power Training System advertised, whats the difference between it and your Ultimate MMA S&C.

        Anything that uses power, fast twitch muscle fiber is my shit, doesn’t have to be Olympic, what badass programs would you recommend to add to my list of programs to buy before deployment?

        PS you should hook me up with a military discount bro

        Oh yeah and thanks for providing some badass programs on the market, fitness in my profession can mean the difference between life, and death, your programs help keep me mission ready!

        • Eric

          Sat, March 15, 2014

          Advanced is a different, more advanced program design than Ultimate MMA and is basically what you’d do if you meet the strength requirements, however it does not include the O-lifts there.

          I’m actually working on updated RT workouts for individuals who meet the higher levels of strength, which is around 3-4 weeks away (gotta finish some other stuff first).

          Have you seen or do you have my CAGE Cardio program? — 11 bodyweight workouts that will keep the conditioning side of things fresh

          Glad my stuff is helping you stay in top shape!

  • Alex

    Reply Reply Wed, February 12, 2014

    Hey Eric,

    I bought your HFS program a while ago. I liked it, it is great.

    Do you have another program that target mobility issues in the shoulders?
    And if not, can you point me the way to someone who has one?

    Elliot sent me here in the first place. I thought I mention him.

    Best regards,


    • Eric

      Reply Reply Wed, February 12, 2014

      Hey man,

      I’ll be rocking that this year, not in the works right now as I’ve got other stuff going on but by the latest I’ll release it in June… I’ll need it myself as I just injured my shoulder and will have some extensive mobility work to do to restore full functioning!

  • Harry

    Reply Reply Tue, February 11, 2014

    I reckon in your HFS system you’re using resistance band and foam roll. Can you tell me please where these could be bought and what they should be like (characteristics if any, etc.).

  • Tom

    Reply Reply Thu, February 6, 2014

    Hey Eric

    I was wondering if you go over nutrition in your MMA Strength and Conditioning program? I’d love to learn about nutrition to lose fat/gain muscle/improve performance.


    • Eric

      Reply Reply Sat, February 8, 2014

      Hey Tom,

      Grab the program and you’ll get my nutrition-itsu manual, which provides a lot of the background info on my approach to nutrition, and I’ll throw in my new nutrition-itsu guide to getting shredded, which I just wrote this year.

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