Ultimate MMA S&C Program FAQ

Ultimate MMA Strength and
Conditioning Program FAQ

Below are frequently asked questions I’ve received about the Ultimate MMA Strength and Conditioning program.

Before asking a question about the program, see if your question is answered here first.

If not, leave a Comment on this page with your question, click the “Notify me of follow-up comments” box and I’ll respond here.

What do I get when I purchase the Ultimate MMA S&C program?

Included in the Ultimate MMA S&C program is the main Ultimate MMA guide, the Nutrition-itsu manual, the 7-Day Nutrition-itsu Quickstart Meal Plan, No Sweat Weight Cutting Guide and the Ultimate Fight Prep Warmup.

How is the material delivered?

All material is delivered in DIGITAL format which you get instantly.

Once you’ve completed your purchase, you’ll be directed to the private members area to access your downloads and videos.

Included are PDF files, which you need the free Adobe PDF reader to open. Get it at: http://get.adobe.com/reader/

Streaming videos are in Adobe Flash format, which you can get the free plugin for here: http://get.adobe.com/flash/.

Will I get anything in the mail?

No.

Everything is delivered as an instant digital download as mentioned above.

Please explain the arrows in the rest periods. I don’t understand!

Instead of going through everything here, please review Page 35 - 'Understanding the Training Template...

All of the confusion should be cleared up after reading through this page.

Can I do ____ program at the same time as Ultimate MMA?

Stick with ONE program then switch to the other program after...

Two things that prevent people from getting results are:

1) Trying to do too many things at once (work 2 or more programs at the same time)

2) Switching programs before they're finished

Stick to one program and see it out to the end to get the best results.

I have to separate my RT and AnE workouts. Does it matter what days I do them on?

Not really. The key is to to make sure you have sufficient rest (2-3 days) between RT workouts.

Here's an example of what you could do:

Mon - RT
Tues - AnE
Thurs - RT
Fri or Sat - AnE

If I’m not training MMA, how should I use the Ultimate MMA program?

Instead of doing 2 workouts a week, do 3... But alternate between Day 1 and Day 2.

This applies for all phases from Corrective to Power.

For example:

Mon = Day 1
Wed = Day 2
Fri = Day 1
Mon = Day 2
Wed = Day 1... and so on.

You can also add in some 30-60 minute 'fartlek' style runs/cardio to simulate the type of training you'd get if you did train MMA...

Fartlek means go for quick bursts whenever you feel like as opposed to keeping a steady pace, but it's not a strict as intervals...

Do these 2 times/week and you're good!

When doing RT do I increase the weight between sets or keep the reps and weight the same?

Read over Page 35-40 ‘Understanding the Training Template’ again, this will best explain how to this, complete with pretty graphs. :)

When doing AnE workouts should I pick one modality such as Crazy 8′s or sprints and stick to that for the 4 weeks?

Yup - stick with one that way you can keep making progress by adding sets, decreasing rest, adding reps, etc.

Otherwise, you'll be throwing too much at your body at once and it won't adapt optimally.

What should I do if I’m currently dealing with a lot of stress?

In times of stress you can decrease the # of sets you do. So just do 1 or 2 intense sets then move on, shortening the workout time and energy output.

This will help maintain strength without over-taxing your already beat up system.

Nutritionally, make sure you take fish oil as outlined and eat other healthy fats like avocado on top of a good diet.

Good nutrition will do a lot to combat stress.

And sleep! Do your best to shut work off when you're not there and unwind.

In the Corrective phase the manual has 2 workouts outlined, but the schedule calls for 3 days of RT. What do I do on the third day?

Here's what you do:

Mon = Day 1

Wed = Day 2

Fri = Day 1

Mon = Day 2

Wed = Day 1... etc.

What do I do after I’ve completed the program?

You can start from the beginning and go through another cycle of the 12 week program.

Or, you could move on to one of my other programs designed for those who have completed the Ultimate MMA Strength and Conditioning Program.

Advanced MMA Power (focus on overall total body power)

Quickness Kills (focus on quick feet and hands)

Python Power (focus on submission strength and stamina)

How do I determine how much weight to use for the exercises?

Find it the first time you do the exercise – pick a weight you think will force you to stop in the rep range outlined, and if it does, good.

If you can't get into the rep range outlined, use a lighter weight.

If you can do more than the rep range outlined, stop at the top of the range (ie if it says 8-12 reps, stop at 12), then add more weight next set.

Write it down and for future workouts you’ll know exactly how much weight to lift.