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 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.
Deal?
Ultimate 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 Camp
WHAT IT IS: an 8-week program based on 4 workouts per week – 2 strength + cardio days and 2 bodyweight “sparring” sessions 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.
WHO IT’S FOR: anyone who wants to build a lean, athletic and functional body and follow a program designed by a legit coach to UFC fighters. 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 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 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 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…
Bodyweight Exercise
Vault Digital DVD
WHAT IT IS: 67 unique bodyweight exercises based on the Push, Squat and Lunge movement patterns. Also includes Compensatory Stretches for each movement pattern so you don’t develop muscular imbalances.
WHO IT’S FOR: trainers, coaches and instructors who want to learn new bodyweight exercises to use with their clients and students to avoid the boredom of doing the same exercises all the time. Your clients will love training with you for the 23 different pushup variations alone, not to mention the numerous squat, lunge and jumping exercises you’ll learn.
Click here to learn more…
Leave A Reply (66 comments so far)
Macy
HI Eric!
First of all, I’m a girl and I do boxing 3-4x a week. My ultimate goal is is to lose fat especially in the arms.
What among your programs do I get?
Thanks!
M
Eric Reply:
May 21st, 2013 at 5:53 pm
Hey Macy,
If you’re going to continue to box 3-4 days/week, I suggest Ultimate MMA.
If you can handle another 4 days/week of working out (2 are bodyweight only days that take 30 mins or less), then MMA Ripped is best.
shin
Hey Eric, its awesome to read your articles… I really like them, I had a request what if someone wants to get ripped and build functional strength but has no access to weights… Is there a possible way to do so
Sébastien
Hi Eric, i hesitate between Ultimate MMA S & C and Muscle blueprint program. Here’s my situation: i’m 28 5’6 125lbs 2 childs and no time to lose. I want to build muscles, and to be in shape. I do home training but with no reel program and i have no time to go on a training room. I have at home a bench press, dumbells, abdos chair, fitness ball. Which of these programs you recommend to me to have a great body for summer and feeling good in? Can i be informed at the same time to the nutrition bases? Thanks
Eric Reply:
April 16th, 2013 at 5:27 pm
Bonjour Sebastien,
Your goals tell me that you need the eXplosive Muscle Building Blueprint.
Do you have a Squat Rack? Because I prescribe Squats and a rack is important for safety and being able to use the appropriate amount of weight.
Bobby
Hi Eric,
I am very interested in doing one of your programs. I am 44, in pretty good shape… 5’9″ 163lbs. I do not train MMA, although I would love to. I actually live in Bangkok, Thailand, but my work and family schedule do not allow for joining a Muay Thai school or doing MMA training(the Thai govt. is actually opposed to sanctioning MMA, as they want to keep Muay Thai the combat sport of the nation). Anyway, the few places to train MMA do not have class times that work with my schedule and they cost big bucks.
I usually train 6 days a week, 3 strength & 3 cardio, which works for me as I can be flexible with my schedule. I do some endurance events like adventure races, 1/2 marathons & triathlons, but I like having the physique and functional strength that comes with training like a fighter.
My question is: which program would you recommend as I need to continue my endurance training as I already have some events scheduled out for this year, but I would love to do some good strength and power training that will help me staying fit and feeling younger and stronger.
Oh yeah, I am real interested in this new Bodyweight programs because I work out at home and only have dumbbells.
Sorry so long, but I want to get the best thing for me at the best value.
Thanks for you genuine concern for helping others achieve their goals!
Peace-
Eric Reply:
April 11th, 2013 at 10:18 am
Hey Bobby,
Based on what you’re saying, if you only workout at home with dumbbells, then you’re pretty limited as to what programs of mine that would help you. I don’t have a full on program with bodyweight/dbs.
Your best bet right now is to grab CAGE Cardio Bodyweight Edition: cagecardio.com/bodyweight-edition-special-offer/ – this will give you some good background info and science on how to structure bodyweight circuits and 7 different workouts to do.
Then, you’ll have access to powerDOJO which gives you a good dose of strength training and other stuff that you can use to get in great shape.
If you were to have access to a Barbell, MMA Ripped would be my recommendation – but if you have heavy enough dumbbells where you can do some Heavy Deadlifts and DB Bench Presses, then you can still do it, so if you do, I’d recommend that.
Bobby Reply:
April 12th, 2013 at 2:49 am
Thanks, Eric. That is what I was leaning towards as I had already received the email for the special offer. Gonna get it now!
chris hawaii
Eric,
I can’t decide between ultimate mma S&C vs the explosive MBB. I’m 26, 175 lbs, 5’11″ more slim than athletic built and currently work as a firefighter and train bjj two to three times a week. I’m in decent shape but would like to gain an mma fighter’s physique and the same functional athleticism. Which program would u recommend?
Eric Reply:
April 5th, 2013 at 6:11 pm
If you’re training BJJ 2-3 times per week, I’d say doing the Ultimate MMA S&C program would be your best bet. You’ll still develop an athletic build and at your height/weight, you’ll definitely look athletic after going through one round as your body drops fat and builds a bit of muscle.
Chris hawaii Reply:
April 5th, 2013 at 7:20 pm
Thanks Eric! Gonna purchase the program soon. Much appreciation for your help!
johnross
Hi Eric,
Could you send me the tweaks on UMMA that you use for boxers?
Ben
Eric Reply:
April 1st, 2013 at 9:39 am
I can’t find you registered for the program and it wouldn’t be useful if you don’t have it. Get the program first then I’ll send it to you.
Jon jon
Hi hi, i want to get some erik wang in me, lol but i have no idea what way to go, my goal is to add size to my already built frame but i feel im not at my prime yet, im 30 if this count for anything but to me it counts for sh…
Any way thats the summery of what i want, oh yeah also i get big fast but loose it just as fast, i am even open to getting a little fatty to get my weight up if need be…
Other thing is my legs i feel at the weak links,
Ok so here i repeat , want to gain size on my already sizeable frame, gain some weight, rather solid mass than fat, but if need be to add some fat weight then so be it, and kick my legs in to a new growth phase….
No animals where harmed in sending this msg to mr. Wang.
Eric Reply:
April 1st, 2013 at 9:37 am
Yo Jon jon, sounds like the eXplosive Muscle Building program is what you’re looking for…
Jon Jon Reply:
April 1st, 2013 at 10:25 am
Beat you to it mate – bought it just on instincts :-D
Do you think if I do this twice a day it will be ok ?
Look im an Architecture student now – so time is limited – but I need a vice to get rid of the sh… from studies — so like some smoke and drink (im straight edge this way) I work out…..
thanks for your support
Eric Reply:
April 1st, 2013 at 11:45 am
Twice a day?
I think you’re probably asking twice per week.
If so, I can’t say because I haven’t tested it, but you’re definitely not going to get the same results as 3 times per week, you will get lesser results because for hypertrophy, hitting the muscles every 48 hours or so is ideal.
Jon jon Reply:
April 5th, 2013 at 1:49 am
Yes twice per day,
My wake up routine by the norm for me is, breakfast, ted.com, workout, catch the train to class…. Blahblahblah
Get home do my homework or something wait till 8pm train again.
Thanks mr.wang for ur support and motivation.
Eric Reply:
April 5th, 2013 at 6:11 pm
Twice per day?
No not necessary and will hurt results.
johnny
hey eric i want to ask about you 2 for 1 offer with insiders zone for 30 days can you do xMB and OL simultanously with getting optimal results from both ?
thanks a lot
Eric Reply:
April 1st, 2013 at 9:36 am
Unfortunately, this offer is no longer valid – if you’ve paid for it I’ll honour it but that shouldn’t be visible to anyone! I’ll be deleting the page…
johnny Reply:
April 1st, 2013 at 11:01 am
Hey man hear you well listen if you can offer me the deal ill take it straight up if not sorry but cant afford the stuff im a student and am short on cash you probably know what i am talking about so please email me your response cant wait whatever the response is thanks very much
Victor Rodriguez
I noticed that your quickness kills program is not in the store. Why is that?
Eric Reply:
March 12th, 2013 at 9:06 am
B/c I’m too busy to get it added!
joe mccleary
hi eric . the 20 page booklet that was e-mailed when i joined you did not download could you please send me it again thanks
Eric Reply:
March 12th, 2013 at 9:07 am
Send a note via the Contact link above to get it.
Trey Burger
Hello , I was going to order one of your programs but not sure which one. I am 40 years old and out of shape . I was thinking of the Explosive Muscle Building or the MMA Ripped which one would you recommend ?
Thank You
Eric Reply:
February 28th, 2013 at 1:27 pm
Hey Trey,
How out of shape are we talking?
Trey Burger Reply:
February 28th, 2013 at 5:42 pm
Have not done much in the last 4yrs . I am around 5′ 6″ and around 150 pnds .
Eric Reply:
February 28th, 2013 at 10:35 pm
And what is your main goal?
But regardless, it sounds like MMA Ripped and xMB aren’t suitable… My recommendation would actually be to get the Ultimate MMA S&C program and do the strength workouts 3 days/week as opposed to 2 days/week – each phase there is a Day 1 and Day 2, so it would be like Mon=Day 1, Wed=Day2, Fri=Day 1, then keep alternating for the entire phase.
Do that, follow the conditioning portion twice per week and get your diet in check and you’ll be an animal in no time. :O
Trey Burger Reply:
March 1st, 2013 at 1:14 am
Sounds good :)
Thanks alot
roko
Eric,
I am training karate and i want now what kinda program would you recommend for me ?
Eric Reply:
February 23rd, 2013 at 1:36 pm
Hey Roko – your best bet is the Ultimate MMA S&C program if you’re training Karate 3 or more times per week.
If you’re training karate twice or less per week, go for the MMA Ripped program.
Carlton
Eric,
I had been following a small stretching program from a local PT and was feeling better. They then incorporated a exercise ball, doing simple movements. A few days after using it, my lower back spasmed while trying to get up and it took me a month to recover. 2 weeks after the back spasm, I went to see a local crossfit guy who supposedly is the best around.
He showed me how to sit down and do squats properly. Unfortunately a few days of doing them caused numbness in my left/right small toes.
How can I get my core stronger without my lower back going into spasm every time I try something new.
It’s been 17 years since I had surgery and no one can help. I would literally pay $5000 right now if someone could manage these spasms so I can get stronger. (And I do mean it. I am thinking about posting on YT and putting the offer out there to anyone that can help).
Eric Reply:
December 27th, 2012 at 10:37 pm
Wow, you sound like you’re really ready to get your life back!
I’m going to contact you via email personally to continue this discussion as you sound serious.
Derek
Hello Eric
I’m planning join a boxing gym. I wanna challenge and push myself. I wanna compete. I’m 5’2 150lbs What kinda program would you recommend?
Eric Reply:
December 27th, 2012 at 5:46 pm
Hey Derek,
First, I recommend getting at least 2-3 weeks of training in before joining the boxing gym.
This will help to get you into a S&C routine and get your body a little more ready as many boxing programs throw you to the wolves right away. It’s better to be a bit prepared rather than go in and get blasted.
If you want a good program to do concurrent with boxing, Ultimate MMA is the way to go. I’ve got some minor tweaks to the program that you can do specifically as a boxer that I’ll tell you about after you grab the program and read through it. If I tell you now, it won’t make any sense.
If you’ve got any other Q’s, don’t hesitate to ask.
Petros
Hallo Eric
I had previously bought the “Advanced MMA Training Guide + Master Manual” and i have been trainned with very good results during the last 2 years.
My question about this new products ” Ultimate MMA Strenght and Conditioning”: Is it the same product as the Advanced MMA Training Guide? If no, can they be combined as training methodologies and how?
Thanks a lot for your advice,
Petros
Carlton
Which program would you suggest for a disabled veteran with lower back surgery in 1995. Like I had mentioned on another thread, if I bend over sometimes my back will spasm and keep me from walking for 3-4 days(sometimes more).
My core sucks plain and simple. I recently changed my diet and have went from 231 to 219 starting 9/12.
Currently in PT, but they are giving me basic stretches and have no clue about why my back swells.
After reading your post on damage control, it sounds a lot like my problem.
So with that said, what do you suggest? I am open to new ideas and want my life back.
Eric Reply:
November 11th, 2012 at 9:55 am
Hey Carlton – check this out, it’s not listed (I have to update this store page) but it will help: http://www.bulletproofback.com
Michael
Michael E
Hi my name is Michael , I train at a lloyd irvine gym, in muay thai and bjj. I’m not planning on fighting anytime soon. I want to purchase one of your programs I’m just not sure which one is best for me. I’m 6’1″ used to weight 240lbs and Ive weight 195lbs for a little over year now I still have some flab on me especially in the chest and love handles. My goal is to lose this last stubborn bit of fat I’ve been trying to get rid of for over a year now. I just started training mma as a hobby. I’m more concerned with dropping this excess weight looking and feeling better. I’m not sure if I should go with the Ultimate MMA S&C Program v2.0 or MMA ripped or another program.What would you recommend. I’m going to take it 100% serious, I will give you before and after shots and a testimonial to if you’d like. I appreciate the help, keep up the good work.
Thanks for your time,
Mike
Eric Reply:
November 9th, 2012 at 9:11 am
Michael,
For you, the best bet would be MMA Ripped. It requires 4 days/week of training, but 2 of the days are bodyweight only and are generally 30 minutes or less.
The other 2 days are Strength (weights) + Cardio (intervals).
It would give you great fitness and by following the customized diet included, it will help you get the physique you want.
cy landry
hey just wondering witch program would be best if i just wanted to get stronger and not get any bigger i fight at 125 and i weight about 135 so i dont want to have to cut to much weight
Eric Reply:
October 29th, 2012 at 1:20 pm
Hey Cy,
Best program is Ultimate MMA S&C – you will get stronger and improve power and cardio without adding bulk.
Dan
Hi Eric, I just wanted to ask if the the flexibility program will be released any time soon. This week I will finish the bulletproof program and I will starting with the UMMA program to be ready for a bjj tournament in february. Most trouble I have in training and sparring is due to limited flexibility and mobility. Any help is appreciated.
Eric Reply:
August 29th, 2012 at 10:51 am
Yo Dan,
Right now it’s on hold unfortunately, because I’ve got one major project that I’ve got to focus on… But I will be releasing it – there’s such a big need for a comprehensive and concise flexibility program that I have to!
Mike
Quick question, Right now I train mma and would like to compete soon. I am pretty skinny so I wanted to add some muscle to my frame to look like an actual fighter if you know what I mean, but at the same time train for power and endurance. Should I get the Ultimate mma s&c program or get the explosive muscle building blueprint first then get ultimate mma program?
Eric Reply:
August 24th, 2012 at 5:51 pm
I would definitely recommend you grab the eXplosive Muscle Building Blueprint first, then do Ultimate MMA – that’s the better order to do it in.
AJ
Yeah that’s awesome. I go 5-6 days a week and when I added my s&c in that’s exactly what happened. Nursing my second injury now. I’ll definitely give your program a shot. Thanks for the help.
AJ
hey eric
just got into the amatuer fight scene and really interested in the S&C program just wondering before i purchase how much does it allow for additional training (sparring, bjj, wrestling, muay thai, bag work, shaddow, jump rope, running) is that all unlimited or is there a max ill be allowed to do to keep your program effective?
thanks
AJ
Eric Reply:
July 30th, 2012 at 9:25 am
Hey AJ
I designed the program specifically for amateur/pro fighters who train MMA regularly, which is 4-6 days/week. I designed it to take this training into account as I found guys were following other programs and just blasting themselves and getting overtrained.
You’ve got to be able to do 2 sessions of S&C to follow my Ultimate MMA program.
Josemm
Hey eric im interested in the olympic course because i think those lifts are just not bas ass but also the more complete lifts out there so you could have short training sesions using like 3 or 4 excercises which will be compound ones so you train the whole body in less time am i right? Ofcourse after mastering the lifts there is no need for the side excercices i think so you can focus in the lift itself and keep the routine short and great for people with not that much time to train
I just have a question what sort of gear is required? Do you need a power rack? Is it safe to train alone? Or do you need partners to watch your back while doing the lifts? Just safety stuff questions thanks.
Eric Reply:
June 25th, 2012 at 2:07 pm
In terms of efficiency, yes, they are some of the most efficient exercises for sure.
You could do shorter sessions because they do combine many different elements. That being said – there is still benefit to doing traditional exercises like Squats and Presses.
But if you had to only pick 1 exercise to do, I would do the Clean and Jerk!
In terms of gear, all you need is a barbell and plates. I’ve developed the OLM course to be safe to train alone – you’re working TECHNIQUE not power through the course. It’s designed to help you learn the lifts correctly and safely, so you’ll be good to go.
It’s always great to have a training partner. If you don’t have that, video yourself and watch it later (or send it my way).
Mike
Hi Eric,
I am an older man, mixed martial artist, and boxer. I do not train for real fights, but I want to maintain my explosive strength, speed, and agility for my sparring sessions at my gym, while also attempting to also look as good as I can on the beach. So, maintaining and even improving my explosive power for punching and kicking (which are my bread and butter still even at my ripe age if 40) and also improving punching speed are important to me. However, I also want to shave off the last few pounds and cut my abs, and cut those arms for the beach. Do you have any recomendations for me in regards to a product or products to use?
Great Stuff by the Way and thanks for your attention!
Regards,
Mike
Eric Reply:
June 22nd, 2012 at 8:20 am
Hey Mike,
For fat loss – DIET is the key.
For your fitness goals (MMA specific power and endurance), I’d recommend the Ultimate MMA S&C program. When you grab it, you’ll notice 3 programs – follow the 12 or 8 week one for your goals, since you’re not training for a fight but summer season is coming. :)
Phoenix
Just to understand the Ultimate MMA Strength and Conditioning Program is not a book, they are programs to be downloaded to the computer, correct?
Eric Reply:
May 27th, 2012 at 9:06 pm
Yes, it is a multimedia package that includes downloadable manuals and streaming videos – no products will be shipped – you get instant access.
kate
hey eric! was wondering what differance being female makes to your training plan? also where do i find crazy 8′s and nrg things??
thanks heaps, kate :)
Eric Reply:
April 30th, 2012 at 5:35 pm
Hi Kate,
I wouldn’t really change anything, other than be careful during “that time of the month” with heavy lifting, due to increased laxity in your joints due to the hormone relaxin. But other than that, the program is no different whether you’re a dude or a femme fatale like yourself. :)
Sam
Hi Eric,
I was wondering which what is the main difference between the explosive muscle building blueprint & the python power??
I am planning to obtain the S&C program first…but afterwards, i would also like to have a focus on strength/power AND endurance (probably where i start to confuse myself here). I am currently involve in BJJ & Boxing but will most likely have my first MMA fight later this year.
My fitness concerns usually surround power, endurance and recovery. I have some weight lifting experience (albeit non-professional). I weigh around 80-83kg but would like to fight/grapple between 74kg-77kg without compromising strength AND (explosive) power.
I appreciate your advise and keep up the great work!!
Eric Reply:
March 27th, 2012 at 3:30 pm
Yo Sam,
Based on your comments and questions, the Ultimate MMA S&C is definitely the way to go to start.
From there, you’ll have to see how your weight changes when you implement the training and nutrition.
You’re at 80-83 kg now and want to fight at 74-77 kg, so I recommend you stay right where you are for weight, for MMA, but for BJJ, usually the weigh-in is same day, so you have to bring your weight down gradually weeks before.
The eXplosive Muscle Building (xMB) program is just that – build muscle and power. So if you need to add muscle mass, say, you get down to 77 kg and want to add 4 kg of lean mass to get back up to 81 kg, that’s the one for you.
For grappling, Python Power is SICK – your grappling endurance and power will go through the roof.
So it looks like Ultimate MMA –> Python Power and add xMB if needed.
Hope that helps!
Sam Reply:
March 29th, 2012 at 2:02 am
Helps clear things up!!
Thank you again!
Sam Reply:
April 2nd, 2012 at 3:54 am
Yo Eric,
I’ve purchased your Ultimate S&C program as well as your offer for the 3-for-One programs. LOL, i know you recommended the python, but i couldn’t resist your offer, so here i am, a customer of yours!!
Look forward to implementing loads of changes to my training routines and definitely expecting great results from my BJJ/Boxing…and hopefully later..MMA trainngs/comps!!
Thanks for all ‘the advises’!!
Sam
Eric
Have a question about one of these programs?
Want to know what program is best for you?
Ask me here and I’ll do my best to guide you in the right direction.
Paul Reply:
May 31st, 2012 at 8:41 pm
Hello found your program on Stoetzel website. I have been working out p90, p90x and have been doling kettle bells for a few years. I have plateau I don’t know how to tailor a program I do like kettle bells and body weight because I do not get bored. I have kettle bells,have bag and some dumbbells. I am 50 and would like to loose 15-20 lb.. I weight 192 5’6”. I am frustrated. What program do you recommend? I will be doing the program with my teenage son and daughter. I think that my diet is a problem I don”t eat junk food and do not eat bad. Please help!!!!
Eric Reply:
June 6th, 2012 at 6:52 pm
If diet is your problem, then fix your diet, don’t get hung up on the details, pick something and STICK with it. Here are my recommended diets:
nutrition-itsu – by me, comes with my Ultimate MMA S&C program, simple to follow, not too heavy
Diet Solution Program – Isabel De Los Rios
– this one is more in-depth with respect to health