© MMA Training Masterclass –Train Like An MMA SuperstariCopyright © 2013
All rights reserved. No part of this book may be reproduced, stored
in a retrieval system, or transmitted in any form or by any means,electronic, mechanical, photocopying, recording, scanning, orotherwise, without the prior written permission of the publisher.

Disclaimer
All the material contained in this book is provided for educational
and informational purposes only. No responsibility can be taken for
any results or outcomes resulting from the use of this material.
While every attempt has been made to provide information that isboth accurate and effective, the author does not assume any
responsibility for the accuracy or use/misuse of this information.

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Table of Contents
Introduction ...................................................................................................................... 1
Chapter 1 - Powerful Pushups - Building a Chest Like Georges St
Pierre.................................................................................................................................... 5
Chapter 2 - Mastering the Pull Up - The King of MMA Upper Body
Exercises ............................................................................................................................. 9
Chapter 3 - Legs of Steel - Lessons from the Labs of Mixed Martial
Arts ..................................................................................................................................... 14
Chapter 4 - Combat Core - Why Your Abs are the Most Important
Part of Your Physique ................................................................................................ 18
Chapter 5 - Pressing Your Way to Power - Cannon Ball Shoulders
MMA Style ....................................................................................................................... 22
Chapter 6 - Arms that Won't Quit ......................................................................... 26
Chapter 7 – Building a Fighter's Heart - Cardio Strategies from the
UFC ..................................................................................................................................... 30
Chapter 8 - Diet Tips to Help You Look Like You're Ready for the
Octagon ............................................................................................................................ 34
Chapter 9 - The Mindset it Takes to Make this Program Work ................ 38
Conclusion - Take Action - The Training Camp Starts Today! .................. 42© MMA Training Masterclass –Train Like An MMA Superstar

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MMA Training Masterclass –Train Like An MMA Superstar

INTRODUCTION
In the last few years there's been a huge focus withinweight training and fat loss circles on the need to build"functional fitness". Unlike the days of old, when somebodybuilders had a hard time putting on their own
sneakers (believe me it's true, I've seen it!) and whenpeople lost lots of weight and ended up looking okay, butwere terribly weak and unhealthy, the new emphasis has
been on looking great AND being able to function like anathlete.
This is an awesome trend. Who doesn't want to be thetotal package, super hero style? I know I do! You should
too!
Once we set this as a goal we have a few options ingetting to this winning place. The most common is tothrow down with something like CrossFit or even P90X.
The results can be great, but are often much less thanspectacular. In most cases, they are far from the total
package.

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Coach Phil Daru of American Top Team teaches you the bodyweight methods he uses
this to increase his fighters’ mobility, power, flexibility, and overall strength.
[CLICK HERE ]MMA Training Masterclass –Train Like An MMA Superstar

A better option is laid out for you in this Guide. The idea
is solid gold - take the methods of the most
FUNCTIONALLY FIT athletes on Earth, the mixed martial
artist, and adapt them to getting ourselves into the best
shape in the least time possible.
I've done it myself and trained a ton of others in thesame method. It works. Follow the instructions, give it
your all and in ninety days you may not recognize
yourself in the mirror.
Yes, it's time to Get Fighting Fit!
Before we get started you may be wondering why weshould choose mixed martial arts as a fitness model.
Here's a few of the top reasons to look towards MMA as a
training model, but trust me there are many more. This isjust the tip of the iceberg.
If You Train Like an MMA Fighter - You Will Look
Like an MMA Fighter.

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Yes, this tops the list for most of us. Simply take a glanceat Georges St. Pierre or Ronda Rousey as the two highest
profile examples. The perfect mix of lean muscle andathleticism. In MMA this type of conditioning is close to
the norm, with most amateur fighters getting in nearly as
good shape. It's the type of conditioning that turns heads
when you walk by and that you can be proud of when you
look at yourself in the mirror. Need to lose weight? MMA
style training has you covered! Get stronger or moremuscular? Ditto.
MMA Style Training Will Shoot Your Athleticism
Through the Ceiling.
Yes, as a side effect of this style of training you will be
overflowing with energy and endurance. This will makeyou more able to play ball with your friends, run or bikeshould you choose and perform like a champion on plenty
of other action orientated activities. Heck, it will evenmake you a better lover. How's that for a lifestyle boost?
MMA Training Will Get You Vibrantly Healthy Fast.

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Follow the training and diet ideas in our Guide and you
can't help, but become more healthy. Chances are you
may even get the healthiest you have ever been in yourlife.
Want to know the really good part of this path to health?
You will never feel like your suffering through aconventional "eat right" type of plan. There's something
about training like a warrior, or a fighter preparing for his
next bout, that makes making healthy choices not muchof a struggle at all.
I'm as excited about having the chance to share with youthese methods as I hope you will be when they get you
into the best shape of your life if you put them into
action!
Are you ready to get Fighting Fit?
Awesome, let's get started!

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CHAPTER 1 - POWERFUL PUSHUPS BUILDING A CHEST LIKE GEORGES ST
PIERREAs you make your way through our Guide you will quickly
discover that when you train MMA style you disregard
what doesn't work and focus on what does.
Staying injury free is also a top priority.
With these two things in mind, it's easy to see why MMA
fighters, for the most part, stay far away from things likebarbell and machine bench presses (which are very prone
to cause injury) and go for an old strength training
favorite instead.
The Push Up and all it's variants in their complete diabolic
glory.
The push up (or press up if you're from England!) builds
power and strength in the entire upper body as well as© MMA Training Masterclass –Train Like An MMA Superstar

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the core. It will be one of the foundations of your upper
body training.
They should be performed in high sets as well as highreps. As you build your power and endurance seven oreight sets of twenty five reps is a good goal to shoot for.
Until then five sets of five or five sets of ten are where
many people start. Top MMA athletes will bang out ten
sets of fifty!
If you are unable to do a full push up, start with yourknees on the floor until your strength increases. As longas you work hard there's nothing to be ashamed of.
Keep these tips in mind as you pound out powerful push
ups...
Push Ups Should be Done with Your Body as Tight
as Possible.
As you drop for each rep keep your legs tight and yourabdominal muscle contracted, with your body in astraight line. This type of discipline while doing push ups
is what makes it an awesome core exercise as well as© MMA Training Masterclass –Train Like An MMA Superstar

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building up the more obvious muscles it targets, like thechest, triceps and shoulders. Sloppy form won't bring half
as many benefits.
Explode Off the Floor.
The next thing we will be doing to get the most out of ourpush up training is to explode as fast as we can off thefloor after each rep. This will help you build power andalso up the ante for the cardio output of this section ofyour training.
A higher cardio demand means better conditioning, more
perspiration and more calories burnt. Put all this together
and your MMA style push ups will make you more
powerful, as well as leaner! The more calories you burnwhile strength training the better you will end up looking.
Place Your Feet on a Bench or Chair to Build Your
Shoulders.
Once you get the hang of doing your push ups on aregular basis, do half of your sets with your feet elevatedin one of your weekly training sessions. This will switch© MMA Training Masterclass –Train Like An MMA Superstar

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some of the emphasis of the exercise more strongly onto
your shoulders. Working in different styles of push up(there's plenty more once you become an advanced
trainer) will have your chest and shoulders looking like aprofessional fighter as your conditioning grows. Evensmall angle changes in a body weight exercise makes it
feel like a totally different beast!
Getting your feet wet with push ups is the best place tostart with MMA style training. It sets the tone in how weapproach our body - as much as possible we aim to get
total control over it, using our own weight to build ourstrength and power. When we have mastered our own
body weight we can master nearly anything.
So hit the floor and give me twenty!

American Top Team teaches you the
bodyweight methods he uses this toincrease his fighters’ mobility, power,
flexibility, and overall strength.

Coach Phil Daru
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MMA Training Masterclass –Train Like An MMA Superstar

CHAPTER 2 - MASTERING THE PULL UP- THE KING OF MMA UPPER BODY
EXERCISES

The pull up is certainly an exercise that demands respect.
I can't think of any other exercise that outright frightens
new trainers as much when they first start hitting thegym. I also can't think of any other exercise that leaves
bystanders as impressed when they watch an athlete
pound out a set. Man or woman alike if you jump up on
the bar and do a good ten reps in the gym, believe me
people are watching and wishing they were you!
Pull ups have been the go to exercise for most countries
military units and for most MMA gym's fighters. It's awarrior's friend if there ever was one.
It's a huge part of how you are going to get your upper
body lean and strong. The good news is with the tips that
follow you'll be pulling your chin over the bar in no time -© MMA Training Masterclass –Train Like An MMA Superstar

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even if at this point you can't even do one full rep. Whichis exactly where probably half of my new clients in thegym start at and ALL of them, who follow this method,find themselves doing pull ups like a pro in no time flat.
Our goal is five sets for as many reps as possible. This
could be five sets of two reps, five sets of five or five setsof twenty five. No matter where you fall in the strength
department the pull up will benefit you where you need it
most. If you can do only low reps it will quickly build yourstrength. If you are doing higher reps it will continue tobuild your strength as well as your upper bodyendurance. In any case it will have you looking betterweek by week.
Now what if you can't do one rep?
Easy. Start with a few weeks of Australian Pull Ups. An
Australian pull up is done with your feet resting on the
ground to a bar around three feet high. Palms face thebar and you pull to your sternum. If a bar like this isn't
available do your Australian pull ups by holding thebottom of a table. Your legs should be fully extended
heels touching the floor. Do a quick search on YouTube if© MMA Training Masterclass –Train Like An MMA Superstar

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you need a visual example. Once you are able to do fivesets of ten you should be able to begin your work on afull pull up bar.
Tips to Help You Master the Pull Up
Smart Scheduling.
Do your pull ups three days a week. Monday, Wednesday
and Friday are my favorites - with Tuesday, Thursday andSaturday used for push ups and other pressing exercises.
This may seem taxing at first, but your body will quickly
adapt to the schedule. Despite what you may have readin Bodybuilding magazines by men who have never evenattempted a pull up, this will not lead to "over training".
It's the protocol followed both in leading MMA gyms andin military units world wide without these types ofimaginary issues.
Start At the Top of the Bar.
This one tip alone works magic for those new to the pullup. Use a chair or jump and START your reps at the topof the bar. Quickly pull up out of the bottom. This will

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save your power and get momentum working in yourfavor. This is less important for the experienced athlete,
but solid gold advice for those learning the ins and outs ofthe pull up bar.
Use Whichever Hand Grip Is Most Comfortable.
Palms facing you or away both do tremendous and nearly
equal good. For now use whichever you prefer. As you
gain strength consider switching them up a few days aweek.
Keep Your Body Tight.
By making sure your abs and legs are tight you areengaging your entire body in the exercise. This will dowonders for your core.
Chin Over the Bar.
A rep is counted when your chin goes over the bar.
There's no need to touch your chest, which puts too muchstress on your shoulders. Anything less than chin over isa partial rep and not a full pull up.

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When you have the pull up mastered you will be able toget in a kick ass upper body workout ANYWHERE. MMA
fighters love to do them in parks, off tree limbs andnearly anywhere else you can imagine. Join the club andwatch your upper body turn into something you only
dreamed of.

Mma Trainer Of The Year, Phil Daru's Bodyweight
Program For Athletic Training
Body Armor Bodyweight Mma Program© MMA Training Masterclass –Train Like An MMA Superstar

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MMA Training Masterclass –Train Like An MMA Superstar

CHAPTER 3 - LEGS OF STEEL - LESSONSFROM THE LABS OF MIXED MARTIAL
ARTS

We've all seen the guys who are in pretty good shape,with big arms, chest and shoulders, but have legs thatwould look more appropriate on a chicken haven't we?
This problem of only training the so-called "t-shirt"muscles has existed since they made the first set of
dumbbells.
You'll never see this problem in a MMA gym unlesssomeone is just walking through the doors for the firsttime. The legs are NEVER neglected!
Think about it: legs are what carry you into the fight,
what keep you going if the fight lasts more than a few
minutes, they will likely be kicked by an opponent, they
may need to fend off a take down attempt. They are alsoa weapon that could be used to knock another fighter
unconscious!
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To neglect such an important part of the body from a
MMA perspective would be pure insanity.
Now we may not be worrying about those types offactors, but when we train like we are, our legs will look
the part of a warrior athlete's and they'll carry us throughthick and thin. This is functional fitness at it's best.
As far as training days go I'd suggest doing legs threedays a week along with your push ups and other pressing
exercises. Base your leg training around these ideas:
The Hindu Squat is Your Foundation.
The Hindu squat exercise has been performed by combat
athletes for thousands (yes, thousands!) of years in India
and the Middle East. It made it's way across the world
and at any point in time you can bet from Brazil to Russia
and everywhere in between there's fighters grinding themout in pools of sweat building legs of steel. When you
dedicate yourself to them you will build both leg powerand superhuman levels of endurance. You will also burncalories as if you were on fire.

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Here's how you do a Hindu squat: Keep your feet roughly
shoulder width apart, hands parallel to the floor. Pull yourhands to your chest as you breath deeply. Drop down into
a squat with your butt as close to the floor as possible
hands also dropping by your sides. Exhale as you comeback up into upright position hands extended in front ofyou. During the exercise in the motion your fingers tips
can graze the floor depending on your arm length. Hindu
squats are done for VERY high reps. I would suggest
starting with one set to failure and after a few weeks
adding a second and finally a third. Top athletes strive to
do fifty all the way up to hundreds per set. When you areable to hit these numbers you can expect your body fat to
be a thing of the past and your endurance to beremarkable.
* Heavy Leg Presses. If you aren't able to train at a gym
with a leg press machine feel free to substitute heavysquats. Think full range of motion five sets of five reps.
When you are able to do five reps in your final set it's
time to up the weight in your next leg session. I suggest
only doing these in one of your three weekly leg sessions.
This will help add size (don't worry if you're a lady - it's

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shapely size) and power to compliment what you aredoing with your Hindu squat high rep training.
Feel free to add a few sessions kicking the heavy bag ifthat fits into your lifestyle choices. I highly recommend it
both for leg conditioning, possible self-defense uses aswell as much needed stress relief!

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CHAPTER 4 - COMBAT CORE - WHY
YOUR ABS ARE THE MOST IMPORTANT
PART OF YOUR PHYSIQUE

Let's face it, nothing points towards being fit (and lookingfit) more than having ripped abs! A six pack (or eveneight pack) stomach is nearly every trainers dream, butsomething that few ever seem to achieve.
It's a truly difficult area to develop if you follow theadvice you're likely to get should you ask the average
personal trainer in the gym or crack open the latest
fitness magazine. Not so much if you make the decision
to train your core like a MMA fighter.
Again if you TRAIN like an extreme athlete, you will end
up LOOKING like an extreme athlete and even be able tomore function like one too.
MMA fighters obsess about core training, because themajority of the force they are able to deliver with their© MMA Training Masterclass –Train Like An MMA Superstar

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punches and kicks comes from the core. Untrained
fighters throw blows with their arms and chests for themost part. Trained fighters use their core power, which
explains the devastating effects of their strikes incomparison. Their coaches and trainers have made ascience out of developing "combat abs" - abs that deliver
the goods when needed and that as a by product of thisemphasis look awesome too.
Let's pick their brains and see what we find.
Don't Neglect Your Lower Abs and Obliques.
One of the first things we notice about MMA style coretraining is the focus on lower abs and obliques (the sides
the core). This means placing at least as much
importance on exercises like leg raises and knee raises tothe sides as you do on things like sit ups and crunches.
Apply this by starting your ab training with at least 4 setsof hanging leg raises (performed holding onto a pullup
bar or using one of the dedicated stations at the gym)
followed by 2 sets of knee lifts to each side. Do high reps
to failure. Lower abs and obliques are commonly done as© MMA Training Masterclass –Train Like An MMA Superstar

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an afterthought by many. When they come first in yourcore program expect big changes fast.
Train Your Core Often.
MMA fighters train core five or six days a week and you
should too. It's the nature of your abs to require highreps and frequent training to see dramatic results. Tackle
them with full force.
Do Your Tech-Free Crunches.
Floor crunches will round out the rest of your direct ab
training. Ignore some of the ideas about using resistancemachines. If you get to the point where you can do 100
reps a set (which will likely not be a very long time) use a
medicine ball held in front of your chest to make themmore difficult. The idea is to keep it old school and nothave to rely on much more than your own body and willto get the job done. Four sets to failure.
Remember Core Training is Part of a TOTAL
Package.

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Without following the cardio and diet ideas also in thisguide, you will never see your abs if you are currently
overweight. You will still develop a powerful core withthese training methods alone, but they will be hidden
under a layer of body fat. Follow the whole program andyou won't ever have to worry about only seeing partial
results.
Your ab development is the crown jewel of your physique.
I think I can see your six pack coming through already!

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CHAPTER 5 - PRESSING YOUR WAY TO
POWER - CANNON BALL SHOULDERSMMA STYLE

Smart shoulder training is a must if you are an athlete,and MMA is no exception. Shoulders are very, very easy
to injure and when they do get hurt it means time awayfrom the gym and training.

Sometimes it can even mean the end of a career. Now
the stakes may not be quite so high for us as fitness
enthusiasts. but following the same sensible routine
makes good, solid sense. After all, we hardly want to end
up on the injured list when we're trying to get fit fast do
we?
Of course not.
The shoulder training tips that follow will have your

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shoulders looking powerful, producing real strength andminimize your chances of injury. What more could we ask
for?
We'll be training shoulders three days a week along with
our other pressing movements. We'll need either a few
kettlebells and a barbell ideally or in a pinch adjustable
dumbbells will work nearly as well.
Our focus is going to be on developing speed, endurance
and explosive power rather than working with very heavy
weights. This is a safety measure that pays off and thensome.
The Kettlebell Clean and Press.

This intense exercise is the foundation of our shoulder
training. It not only builds shoulder power, but will also
work your arms, upper chest, quads and abs. It requiresa bit of technical skill. The step by step follows, but I
highly recommend checking out a few YouTube videos of
Kettlebell Clean and Presses to be sure you understandthe movement.

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1. Stand with feet positioned roughly shoulder widthapart with a medium to light kettlebell in your right hand
hanging in front of your body (35lbs is a good weight fora reasonably strong man, 15lbs for a woman. Do yourfirst few training sessions with a lower weight until yourmind and body gets the hang of the movement).
2. Bend knees and do a partial swing of bell between
legs.
3. As the kettlebell comes up drop under bell catching it
on upper chest and shoulder (the "rack position")
4. Explode out of the bottom position (which is like aquarter squat) pressing the kettlebell overhead.
5. Return kettlebell to the rack position.
6. Return to start and repeat.
Four sets of ten reps alternating sides. Be sure to keep
your abs tight for the entire movement!

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Barbell Shrugs.

Load a barbell with a medium weight. Hold it with yourarms fully extended palms facing you so that the bar is
resting across your upper legs. Raise your shoulders toyour ears explosively. Five sets of five reps. When you
can hit your final five reps with ease raise the weight at
your next shoulder workout.
These two exercises are all we need. Your shoulders will
also be getting worked through both your push ups andyour pull up training. Anything more increases the risk of
injury.
Always be certain to be fully warmed up before tacklingshoulders and also some light stretching may beappropriate. Even things like yoga can be a huge help if
you have any past pain or mobility issues. Nearly every
MMA athlete these days is putting in time on the yoga
mat too!

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CHAPTER 6 - ARMS THAT WON'T QUIT

Now that we've gone pretty deeply into our MMA styletraining you may be wondering about what we do forarms. This isn't surprising since men especially love todevelop big "guns" - they send the message to the worldthat they're powerful and strong. Even a brief glance atany episode of Ultimate Fighter or a UFC card and it's
easy to see there's no shortage of bicep and tricep
development.
Now how we train our arms may actually come as asurprise. By bodybuilding or mainstream fitness
standards we won't be doing much volume at all. Therejust isn't a need after all the stress we've already put ourarms under in the rest of our training, where our arms
are being hammered in nearly every session. We'll only
be doing a small amount of direct arm work once a week,
but the end result (which is what matters) will be bigarms, capable of putting out tremendous force that won't
quit when we need them too.
I'd suggest adding your arm training at the end of your
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workout on either Wednesday or Saturday, your choice.
Personally, I prefer Saturdays since Sundays is a goodrest day, but either will work just as well.
Here's what we will be focused on...
Body Weight Dips.
Dips are an overall power and strength builder and will
especially help build the type of triceps we are looking
for. There's plenty of options on how dips are done. First
choice should be a dedicated dip station with handles thatallow full range of motion, body weight dips, but they canalso be done between two chairs if a dip station isn't
available.
If you choose the second choice be sure to put safety
first. The last thing you want is to end up dipping andhaving your chairs collapse in on you! Do three sets to
failure.
Barbell, Dumbbell or Kettlebell Curls.

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Again the idea is to do a curling movement, with thespecifics being less important. Use whichever is mostconvenient. If all choices are open, go with either the
dumbbells or kettlebells as they'll allow you to develop
equal arm strength on both sides of your body. Threesets of fifteen reps. Be sure to practice perfect form - noswinging your back or shoulders in the motion to use
heavier weights. All that type of nonsense offers is fool's
gold and potential injury!
Reverse Curls.
Our final exercise is to build forearm and grip strength.
Simply turn your palms away from you while doing yournext groups of curls. You will find the emphasis of theexercise almost completely shifts. Three sets of twelve
reps.
And that's it for our direct arm training.
For some of us this may even be too much. If your arms
feel especially fatigued, don't hesitate to lower the set
counts or even skip a week of arm work. Your arms will
still be developing dynamically through the rest of your

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week's work. Our ability to handle the extra work in thischapter can vary greatly so test the water and see how it
feels!

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CHAPTER 7 – BUILDING A FIGHTER'SHEART - CARDIO STRATEGIES FROMTHE UFC

Now for the real fun! If you've been looking for a way to
cut body fat, get ripped and build athleticism that's far
from boring you're in the right place.
MMA cardio plans can totally revolutionize the way you
look at training. For guys who get bored counting theminutes on the treadmill and women who have tried
every weight loss gimmick and want something that's real
and authentic there's not much better. It takes all thelameness out of getting into shape, and then some.
Go for four to six sessions a week and pick from this list.
Mix things up to keep them interesting!
The "Rocky" Fighter's Workout.

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This is one of the favorites of the people I train. Not only
does it give awesome results, but it's fun and interesting.
After a month or two you'll look great AND be able topack a punch!
1. Running. Hard five minutes followed by a two minutewalk. Repeat three times. This can be done outdoors or
on a treadmill.
2. Jump Rope. Three Minutes. Rest one minute. Repeat
three times.
3. Punch Heavy Bag. Hit heavy boxing bag with gloves forthree minutes. Rest two minutes. Repeat two or threetimes. If no heavy bag is available shadow box instead.
This is a complete full body cardio session that is
guaranteed to leave you in a sweat. It will also impress
nearly anyone who sees you busting it out!
The Long Distance Run.
This not only builds endurance and burns calories, butalso builds mental toughness.
1. Run. Pick a distance and do a run at a light pace

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outdoors or on the treadmill. Start off small (say two
miles), but build yourself up to real distances. If you don't
feel a challenge you are not running far enough. Don't besoft on yourself, unless you are on the market forlukewarm results!
2. Punch Heavy Bag. Follow the same instructions asabove.
Sprint Work.
Few things burn more calories than sprints. They are
exhausting, sometimes painful and without a doubt build
a fighter's heart!
1. Sprints. One minute full force followed by thirty
seconds rest. Repeat ten to twenty times. Best done
outdoors, but can be done on gym equipment with just alittle creativity!
2. Exercise Bike. Ride at low resistance for twenty
minutes.
3. Punch Heavy Bag. Follow the instructions above. If you
have some martial arts experience feel free to work in
kicks along with your punches as long as it's done at apace that keeps you sweating hard!

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Your first few cardio sessions are sure to feel very
extreme. Take it with a smile and know that your bodywill quickly adapt to the challenge. This adaption will haveyou looking AND feeling great.
Don't be surprised at all if you find yourself looking
forward to the MMA cardio training most of all and thatyou even miss all the blood, sweat and tears on yourdays off! It's the type of training that can become almost
addicting. I've heard it and seen it again and again.
We could certainly have much worse addictions though
couldn't we?

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CHAPTER 8 - DIET TIPS TO HELP YOU
LOOK LIKE YOU'RE READY FOR THE
OCTAGON

Food is the fuel that will carry us to a fighter's body! Thatsaid, how we approach our diet will have almost
everything to do with where our starting point is (are weoverweight? Looking to bulk up? Or somewhere in
between?) and where we are aiming to go. My goal here
is to share with you some broad principles picked up from
MMA camps that can help you accomplish your goals.
Let's not forget it's common for MMA fighters working
with these methods to lose twenty or thirty pounds inonly a few weeks. The combination of the hard training
and smart dieting is one that's unbeatable for them andcan be for you too!
Eliminate Processed Foods.

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This is the foundation of eating healthy and using yourfood as high performance fuel. If it's man made do yourbest to try to avoid it. Stick to things like GMO freevegetables, beans and rice and hormonal free meats. The
more wild caught fish the better too. No matter if you are
cutting weight or bulking up sticking to this wheneverpossible will make everything come much easier. You'll
feel 100% better too.
Skip Empty Calories.

Drinking calories from things like soda (or even fruit juice
if you aim to lose weight) is a habit that serves no useful
purpose. These empty calories will only make getting leanmore difficult. Go for water or green tea sweetened withno calorie stevia instead. Many lose dramatic amounts ofbody fat by doing this ALONE.
Eat Small, but Often.

When you are putting in hard and heavy training
sessions, you want your body to have all the necessary
material available to rebuild itself available at all times.
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The best way to make this happen is to split your daily
calories over five or six meals. This will also help keep
your metabolism high and hunger pangs low.
Keep Your Protein High.

For most of us about one gram of protein for every pound
we weigh is a good starting point. Lean meats, eggs andfish are great. Vegetarians and vegans feel free tosubstitute whatever fits your lifestyle choice best (there'sat least a handful of top UFC fighters who are either
vegetarian or vegan so don't think it can't be done). If
you still find yourself missing the mark add a high quality
protein shake or two. Just be sure the majority of yourprotein is coming from solid food. This will help you build
muscle and recover more quickly on your days off.
The Question of Supplements.

Do you need supplements to succeed on our diet plan
here? Absolutely not. Can they help? In many cases theycan. Skip the hype and pick up a few tubs of whey protein
powder, a bottle of fish or flax seed oil capsules and a© MMA Training Masterclass –Train Like An MMA Superstar

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good sports multi-vitamin. If you are bulking consider
using creatine. Keep your supplement schedule simple
and to the point. Your gains will be coming from will andeffort not from a "magic pill" (which doesn't exist
anyway!)Your big battles will be taking place in the training room
and in your mind. Your diet's strength is in it’s simplicity.

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CHAPTER 9 - THE MINDSET IT TAKESTO MAKE THIS PROGRAM WORK

A fighter's mind is every bit as important as a fighter's
heart. Maybe even more so.
The fact is that our mindset is what carries us to train
everyday and what keeps us training even when thegoing gets tough. This type of mental attitude separates
winners from losers in sports, athletics and life. The goodnews is it can be trained and developed.
Here's some things to keep in "mind" (no pun intended)!
Set Clear Achievable Goals.

Every journey goes quicker and with less detours, when
you have an accurate map. Consider written fitness goals
as your own map of getting into the shape you aspire to
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for your goals to be clear, written down and achievable.
Replace these goals (like "lose five pounds" as an
example) with new ones as you meet them. Thisconditions your subconscious for success rather than
failure. Before you know it what you thought were longterm objectives will be much closer and within easyreach.
Think Positive.

The power of positive thinking is hardly a cliche. What
your mind hears often enough it ends up believing and,even more importantly, what it believes it can likely
achieve. Most top MMA fighters adopt the habit of positive
self talk, a habit which conditions them for success. Try it
and watch your "luck" change.

Try this affirmation first thing in the mirror in the morning
repeated for five minutes: " I am powerful, healthy andself-confident. I accomplish every goal I set for myself".
In three weeks review your life and see how much things
have changed for the better.

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Focus on What You Can Control, Not What You
Can't.
Wasting energy thinking or worrying about things beyond
one's direct control is one of the major differences
between a person who's mind works against them from aperson who's mind works for them. Get in the habit ofdismissing thoughts that drift to things you can't
influence. Your focus is much better spent where it
counts, on things that you have an effect on. Once you
master this winning habit watch your energy levels
skyrocket.
When You Relax, Relax Totally.

We all need time off to recharge our batteries. Mental
time off is much more important than physical rest formost of us. Dedicate a few hours a night to escaping fromstress and responsibility in a healthy way. This could
mean meditating, reading a good book, watching amovie, spending time with your loved ones, playing witha pet or even diving into the latest video game. These
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can get in the way of your training success. It can evenmake it harder to cut weight!
These tips are just an introduction to a few small things
you can do to get and keep a mental edge. I'd seriously
recommend you take the time to explore the subject
much further. I, and others, have wrote extensively on
the subject and it's an area when mastered, can makeyour quality of life truly explode. Don't neglect it!

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CONCLUSION - TAKE ACTION - THE
TRAINING CAMP STARTS TODAY!

Congratulations on making it to the end of our guide! I'mwilling to bet you're looking at fitness training in a whole
different light. With the information you've just finishedlearning in mind, you're absolutely ready to get into thebest shape of your life. Fighting fit is just a month or two
away.
That is if you take action.
Truth is, all the best information in the world isn't goingto get you fit unless you put it to use. Thinking about it ortalking about it alone just won't work. There's no
substitute for DOING IT and there never will be.
Here's a secret I've learned over the year that's very
revealing. In my experience, my trainees who study a
new method but don't immediately begin practicing it are
much, much less likely to ever put it to use in the gym orelsewhere.

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It's something that's deep in most human's nature toprefer inertia to change. To take the familiar over thenew.
Don't be one of those people who read great information,
get psyched, but never act on it and find the same out of
shape person (or worse) looking back at them in the
mirror in a few months.
Break away from business as usual and step into theunknown. These tips should help.
Start Today. Not tonight, or tomorrow, or next
week, or the start of the new month or New Year.

These are all tricks our minds play on us to avoid hard
work. Self defeating mental habits that will keep us
moving in the opposite direction of where we truly want
and need to be. Break the cycle by starting TODAY.
There's no excuse. This program doesn't require any
special equipment or a gym membership, nor any money
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your exercise gear and get to work. You will be glad you
did.

Make Training Your Top Priority.

Yes, we all have family lives and work or school. This
doesn't mean we can't think of our training as a toppriority. In fact the majority of mid card UFC fighters still
have other jobs so they can pay their bills. Most havefamilies.
You can balance these things and still give training all theenergy it deserves. As you get in better shape, you'll findyourself much better equipped to handle all these
responsibilities without fail. It's one of the bonuses ofbeing healthy, feeling powerful and thinking positively!
Get a Training Partner.

Share your knowledge with family or a friend and recruita training partner. Having someone on board to help keep
you accountable can be a gift from beyond. Two people,
or more, following the same program increase each

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others chances of success in sticking with it through tothe end. I know my own partners have helped motivate
me in tough times and I'd not trade them for anything in
the world!
That's it, no more time for delays. Are you ready? You’dbetter be, because your training camp starts today!
Good luck and thanks for reading.

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