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MEDICAL DISCLAIMER

This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help healthy people gain strength and lose weight by educating them in proper exercises, weight training and nutrition while using the Funk-Flex Elite Strength and Conditioning for MMA and Combat Athletes. No health claims are made for this guide. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a tness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD) for your special nutrition program. If you have been sedentary and are unaccustomed to vigorous exercise, you should NOT do this program and obtain your physicians clearance before beginning any exercise program. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described herein.

FFSC STRENGTH & CONDITIONING CIRCUITS


The 4 workouts in this category will help develop your overall strength and muscular endurance. The ability to lift max strength for a long period of time like bench-pressing a lift for as many reps as you can for 5 minutes will help build your strength endurance. If you are ghting in the clinch for most of the ght, especially in the later rounds, then youre going to need your strength endurance. Muscular endurance is the ability for a group of muscles to perform contractions regardless of the weight for a long period of time. For example doing squats for 5 minutes will challenge the quad muscles. Your muscular endurance will come into play if you are throwing hundreds of punches, which will challenge your shoulder conditioning. Muscular endurance plays a big role in on the ground while grappling; jui Jitsu and also clinching during stand up. The metabolic circuits in this category should be performed at high intensity. You want to use challenging weight and perform as many reps as possible during each interval or workout session. Use these workouts throughout the week and ensure that you include a warm up before and full body stretch after your complete. TO HELP PREVENT INJURY YOU MUST WARM UP BEFORE EACH WORKOUT AND STRETCH AFTER YOUR DONE FOR FULL RECOVERY

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com

FFSC #1

STRENGTH AND CONDITIONING WORKOUT

Perform each exercise for 60 seconds of work followed by 15 seconds rest. You can also use 45-15 work-rest ratios. Rest for 2 minutes in between and repeat for 3 full rounds.

60
SEC WORK TIME

15
SEC REST TIME

10
EXERCISES

MIN REST BETWEEN SETS

3
ROUNDS

1 2 3 4 5 6 7 8 9 10

One-Two (Jab Cross) Sprawls Alternating Dumbbell Snatch Wide to close grip Plyometric Push Ups Alternating Wresters Lunge Stability Ball Roll Ups Alternating Knees Med Ball Jump Squats Bent Over Dumbbell Rows Flutter Kicks Toe Kicks

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FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com

FFSC #2

STRENGTH AND CONDITIONING WORKOUT

Perform 45 secs of work, 2 mins rest at the end of the round for 3 rounds. Each Round performing 13 straight Exercises.

45
SEC WORK TIME

0
SEC REST TIME

13
EXERCISES

MIN REST BETWEEN SETS ROUNDS

1 2 3 4 5 6 7 8 9 10 11 12 13 +

Dumbbell Floor Press w/ bridge 5 & 5 Standard to Plyometric push ups Dumbbell Squats Plyometric Jumping lunges (Switch Lunges) Renegade Dumbbell Rows Plank knee ins Stacked Feet crunches Plank knee ins Renegade Dumbbell Rows Plyometric Jumping lunges (Switch Lunges) Dumbbell Squats 5 & 5 Standard to Plyometric push ups Dumbbell Floor Press w/ bridge 1 nisher (60 secs of Jumping Jacks)

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com

FFSC #3

STRENGTH AND CONDITIONING WORKOUT

Perform 8 exercises + 1 nisher. 30 secs of work. 2 mins rest at the end of each round. 4 rounds.

30
SEC WORK TIME

0
SEC REST TIME

9
EXERCISES

MIN REST BETWEEN SETS

4
ROUNDS

1 2 3 4 5 6 7 8 +

Push Ups Walking Pass Through Lunges Standing Rotational Dumbbell Rows Walking Pass Through Lunges Spiderman Push Ups Dumbbell Bear Crawls Renegade Back Rows Dumbbell Bear Crawls 1 nisher (60 secs of Jumping Jacks)

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com

FFSC #4

STRENGTH AND CONDITIONING WORKOUT

Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 Rounds.

60
SEC WORK TIME

15
SEC REST TIME

10
EXERCISES

MIN REST BETWEEN SETS

3
ROUNDS

1 2 3 4 5 6 7 8 9 10

Jumping Side to Side Sprawls Dumbbell Swings Side-to-Side Plyometric Push Ups Alternate Reverse Lunges Kick Thrus Run and Press Prisoner Squats Dumbbell Renegade Rows Leg Raises Side to Side Step Over Jumps

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com