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12 Week Primal Strength Plan

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

2

12 Week Primal Strength Plan

Copyright Notice Published by: Alain Gonzalez Copyright © 2014 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

3

12 Week Primal Strength Plan

Legal Disclaimer Warning: All the information presented in “12 Week Primal Strength Plan" is for educational and resource purposes only. It is not a substitute for or in addition to any advice given to you by your physician or health care provider. Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in "12 Week Primal Strength Plan" is perceived and utilized and so, you do so at your own risk. In no way will Alain Gonzalez or any persons associated with "12 Week Primal Strength Plan" be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within. Results Disclaimer Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything when it comes to trying get stronger and build power. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Table of Contents

Introduction

Page 5

Performance Based Training

Page 7

Deloads

Page 9

Recovery

Page 11

Phase 1 – Preparatory

Page 13

Phase 2 – Aggressive

Page 15

Phase 3 – Evolution

Page 18

Bonus – Conditioning

Page 21

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

What makes an MMA fighter great?

Obviously we could debate that technical mastery of the arts will determine how great of a fighter one will become. However, I beg to differ. You see, this day in age, most (top level) elite fighters are pretty evenly matched in terms of skill. And although there is no substitute for sparring, grappling, and any other training directly related to Mixed Martial Arts, there are certain things you can do to have an edge on your opponent every time you step in the cage. Take two top level athletes with equal skill sets in wrestling, BJJ, and Muay Thai. In this scenario, it is going to take more than technical skill to dominate or even win the fight. Chances are, the stronger and more conditioned opponent will have the edge.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

If you’ve ever wrestled, then you know how much of a difference is made when one guy is brutally stronger than the other. Despite being in the same weight class and having the same skill level, the stronger guy almost always dominates. The stronger you are, the more powerful your kicks and punches. The stronger you are, the more impact you can absorb. There are also a few other abilities you can possess that will also give you the edge in the cage. For example, speed, mobility, and endurance. And in my opinion, if you are someone who is interested in becoming a top level fighter, then there is no excuse for not maximizing each and every one of these “abilities”. However, for the sake of this program, we are going to focus on strength and strength only. Don’t lose a fight to someone with less skill than you because you weren’t strong enough to do damage (or take it). And don’t ever get bullied in the cage by some meat-head turned MMA fighter.

Become a Beast In The Cage Have you ever grappled with someone and as soon as they put their hands on you, you said to yourself “damn! This guy is strong”? Do you remember how that made you feel? Well just imagine, in 12 short weeks, other grappling buddies and opponents will be saying that about you.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Principle #1 - Performance Based Training

Performance Based Training: This is the gradual increase of stress placed upon the body during exercise training. This component is recognized as a fundamental principle for success in fitness training. A common goal for anyone following a strength training program is to increase absolute strength and muscle size. In order to achieve new results, the muscles need to be challenged, which stimulates the natural adaptive processes of the body, which develops to handle the new demands placed on it. If you fail to challenge the muscle, you will fail to stimulate the adaptive response. How do we assure our body is challenged enough to adapt and grow? Simply continue to add more stress to the muscle than the body is used to. This will disrupt homeostasis and force the body to adapt. Progressively Overloading the Muscle for Strength Adaptations  Increase the amount of repetitions without sacrificing the amount of weight used  Increase the amount of sets  Increase the amount of weight used without sacrificing the repetitions or sets In order to simplify the process of increasing performance, we must track our workouts and bring our previous workout notes with us to the gym in order to ensure we are disrupting homeostasis.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Items to Track 1. The workout performed (exercise) 2. The amount of weight you are working with (workload) 3. The amount of repetitions performed per set (repetitions) 4. The amount of sets performed (sets) Once your training session is over and you have collected all the information needed in your workout log, your goals are set for the next session of the same type. In this program we are going to focus on straight sets. This simplifies the progressive overload and allows you to focus on the factors that really matter. A straight set basically means that we perform a give exercise using the same weight for the prescribed amount of sets. Once you can perform every set with the prescribed repetitions, it is time to increase the workload and repeat. For Example: Squats 5 x 5 Session 1 Set 1 – 225 x 5 Set 2 – 225 x 5 Set 3 – 225 x 5 Set 4 – 225 x 5 Set 5 – 225 x 3

Session 2 Set 1 – 225 x 5 Set 2 – 225 x 5 Set 3 – 225 x 5 Set 4 – 225 x 5 Set 5 – 225 x 5

The MMA Fighter’s Guide to Pure Power

Session 3 Set 1 – 235 x 5 Set 2 – 235 x 5 Set 3 – 235 x 5 Set 4 – 235 x 4 Set 5 – 225 x 5

Session 4 Set 1 – 235 x 5 Set 2 – 235 x 5 Set 3 – 235 x 5 Set 4 – 235 x 5 Set 5 – 235 x 5

By Alain Gonzalez

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12 Week Primal Strength Plan

Principle #2- Deloads

What is a de-load? It is a planned reduction in volume and/or intensity, usually for one cycle of your training split, whose purpose is to allow the body to dissipate accumulated fatigue, allow a full recovery, and prepare you for further gains. Also, remember that weight training does not just tax your muscles. It also puts stress on your joints, ligaments, connective tissues, and central nervous system. Why De-load?    

In order to repair ligament, tendons, joints, and tissues. To allow your CNS (Central Nervous System) to recover. To reduce the risk of overtraining. To give your mind and body a mental break from high intensity training.  To prepare for greater gains. Although this program has laid out a regular de-load schedule you’re the trainee, I still think it is worth mentioning the signs you may notice when a reduction in intensity and/or volume is needed. When to de-load?    

You feel tired and not primed to train. Your lifts are not increasing (or even decreasing). Your tendons, joints, or ligaments are achy. Your training frequency is high for a extended amount of time.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

How do I de-load? In this program, the de-load is very simple. You will simply performe the same workout routine, only you will reduce the intensity by as much as 50-60% and focus on refining your form and technique. During a deload you should never train to failure. Consider your de-load an active rest cycle. A Successful De-Load: The goal of a de-load is to allow you to become stronger, faster, and bigger, by incorporating a planned "active recovery" phase into your normal workout program. If done correctly, you should be able to make strength and performance increases, regularly, with a reduced risk of injury. It will also serve as a mental and physical break that will preemptively address any recovery issues you may have. De-Load Example Chart

Regular Training Day Bench Press Set 1: 225 lbs x 5 Set 2: 225 lbs x 5 Set 3: 245 lbs x 3 Set 4: 245 lbs x 3

The MMA Fighter’s Guide to Pure Power

De-Load Training Day Bench Press Set 1: 95 lbs x 8 Set 2: 95 lbs x 8 Set 3: 105 lbs x 8 Set 4: 105 lbs x 8

By Alain Gonzalez

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12 Week Primal Strength Plan

Principle #3 - Recovery

Last but not least, we have recovery. All the of principles listed in this program play a critical role in avoiding overtraining in order to continuously increase performance while keeping you injury free and maintaining sanity. However, none of those factors become as effective (or even effective at all) if you are under-recovering.

4 Main Factors that Affect Recovery Outside of the Gym

Sleep: Although this may seem like common sense, I believe it is still worth mentioning the “why” of sleep importance. Hormonal secretion is probably the most important for recovery from physical stress (weight lifting). During you sleep cycle, an increase in anabolic hormone concentration and a decrease in catabolic hormone concentration take place. Without going into every single boring detail, shorter sleep periods will limit recovery. Lack of adequate sleep during recovery will lead to a decrease in athletic ability, reduced determination, and lack of tolerance for intense weight training. Water Intake (hydration): Nearly every biochemical process occurring in our body happens in water. Failing to stay hydrated will cause loss in performance. The amount of water we should take in on a daily basis is about ¾ of our bodyweight in ounces.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Protein: Protein synthesis (as discussed earlier) is the process by which new muscle is created. This requires an adequate amount of dietary protein. The main way that a muscle recovers from training stress is for protein synthesis to occur faster than protein breakdown. However, if adequate amounts of protein are not consumed and we fail to reach the nutrients needed for protein synthesis, then the body will be forced to take them from its own protein stores (it’s existing muscle mass). The amount of daily protein needed is about 1-1.5 grams per pound of bodyweight.

Calorie Consumption: It is pretty common knowledge that calories (energy) are expended during weight training sessions. The energy expended typically comes from the body’s reserves of stored carbs and fats. With that said, it is pretty obvious that we must replace this energy before our next bout of training. But more importantly, high intensity training will disrupt homeostasis and muscle structure integrity which will produce a requirement for not only protein, but fat and carb calories to aid in recovery as well.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Phase 1 – Preparatory Stage Sunday Monday Tuesday Wednesday Thursday Friday Saturday Speed Work (Prep)

Raw Strength (Prep)

Power (Prep)

Speed Work (Prep)

Raw Strength (Prep)

Power (Prep)

Speed Work (Prep)

Raw Strength (Prep)

Power (Prep)

Speed Work (Prep)

Raw Strength (Prep)

Power (Prep)

Training Principles Speed Work – Light Weight Speed Training Raw Strength – Heavy Weight Strength Training Power – Moderate Weight Explosiveness AFAP = As fast as possible with control. Load = Percentage of 1RM (Use 1RM Calculator) Controlled = Moving the weight while maintaining form. Explosive = Controlled eccentric, explosive concentric while maintaining form. AMAP = As Many As Possible

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Speed Work (Prep) Exercise Deadlift Push Press Front Squat KB Swings

Sets 4 4 4 10

Reps 12 12 12 10

Rest 60-90 Sec. 60-90 Sec. 60-90 Sec. 60-90 Sec.

Load 60% 60% 60%

Tempo AFAP AFAP AFAP

Raw Strength (Prep) Exercise Deadlift Push Press Back Squat Chin Ups

Sets 6 4 4 3

Reps 4 5 5 AMAP

Rest 2-3 Mins. 2-3 Mins. 2-3 Mins. 60-90 Sec.

Load 85% 80% 80%

Tempo Controlled Controlled Controlled

Load 75% 75% 75%

Tempo Explosive Explosive Explosive

Power (Prep) Exercise Deadlift Push Press Front Squat Chin Ups

Sets 5 5 5 3

Reps 6 5 5 AMAP

The MMA Fighter’s Guide to Pure Power

Rest 1-2 Mins. 1-2 Mins. 1-2 Mins. 60-90 Sec.

By Alain Gonzalez

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12 Week Primal Strength Plan

Phase 2 – Aggressive Stage Sunda y

Monda y

Tuesday Wednesday Thursday Friday Saturday

Speed Work (a)

Raw Strength (a)

Power (a)

Speed Work (Deload)

Raw Strength (Deload)

Power (Deload)

Speed Work (a)

Raw Strength (a)

Power (a)

Speed Work (b)

Raw Strength (b)

Power (b)

Training Principles Speed Work – Light Weight Speed Training Raw Strength – Heavy Weight Strength Training Power – Moderate Weight Explosiveness AFAP = As fast as possible with control. Load = Percentage of 1RM (Use 1RM Calculator) Controlled = Moving the weight while maintaining form. Explosive = Controlled eccentric, explosive concentric while maintaining form. AMAP = As Many As Possible

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

16

12 Week Primal Strength Plan

Speed Work (a) Exercise Deadlift Push Press Front Squat KB Swings

Sets 4 4 4 10

Reps 12 12 12 10

Rest 60-90 Sec. 60-90 Sec. 60-90 Sec. 60-90 Sec.

Load 60% 60% 60%

Tempo AFAP AFAP AFAP

Load 85% 80% 80%

Tempo Controlled Controlled Controlled

Load 75% 75% 75%

Tempo Explosive Explosive Explosive

Raw Strength (a) Exercise Deadlift Push Press Back Squat Chin Ups

Sets 6 4 4 3

Reps 4 5 5 AMAP

Rest 2-3 Mins. 2-3 Mins. 2-3 Mins. 60-90 Sec.

Power (a) Exercise Deadlift Push Press Front Squat Chin Ups

Sets 5 5 5 3

Reps 6 5 5 AMAP

The MMA Fighter’s Guide to Pure Power

Rest 1-2 Mins. 1-2 Mins. 1-2 Mins. 60-90 Sec.

By Alain Gonzalez

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12 Week Primal Strength Plan

Speed Work (b) Exercise BenchPress Clean&Press Back Squat Bent Rows

Sets 4 4 4 5

Reps 12 12 12 15-20

Rest 60-90 Sec. 60-90 Sec. 60-90 Sec. 60-90 Sec.

Load 60% 60% 60%

Tempo AFAP AFAP AFAP

Load 85% 80% 80%

Tempo Controlled Controlled Controlled

Load 75% 75% 75%

Tempo Explosive Explosive Explosive

Raw Strength (b) Exercise BenchPress Clean&Press Back Squat Pull Ups

Sets 6 4 4 3

Reps 4 5 5 AMAP

Rest 2-3 Mins. 2-3 Mins. 2-3 Mins. 60-90 Sec.

Power (b) Exercise BenchPress Clean&Press Back Squat Bent Rows

Sets 5 5 5 3

Reps 6 5 5 8

The MMA Fighter’s Guide to Pure Power

Rest 1-2 Mins. 1-2 Mins. 1-2 Mins. 60-90 Sec.

By Alain Gonzalez

18

12 Week Primal Strength Plan

Phase 3 – Evolution Stage Sunda y

Monda y

Tuesday Wednesday Thursday Friday Saturday

Power (a)

Raw Strength (a)

Power (a)

Speed Work (a)

Raw Strength (b)

Power (b)

Power (a)

Raw Strength (a)

Power (a)

Speed Work (Deload)

Raw Strength (Deload)

Power (Deload)

Training Principles Speed Work – Light Weight Speed Training Raw Strength – Heavy Weight Strength Training Power – Moderate Weight Explosiveness AFAP = As fast as possible with control. Load = Percentage of 1RM (Use 1RM Calculator) Controlled = Moving the weight while maintaining form. Explosive = Controlled eccentric, explosive concentric while maintaining form. AMAP = As Many As Possible

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

19

12 Week Primal Strength Plan

Speed Work (a) Exercise Deadlift Push Press Front Squat KB Swings

Sets 4 4 4 10

Reps 12 12 12 10

Rest 60-90 Sec. 60-90 Sec. 60-90 Sec. 60-90 Sec.

Load 60% 60% 60%

Tempo AFAP AFAP AFAP

Load 85% 80% 80%

Tempo Controlled Controlled Controlled

Load 75% 75% 75%

Tempo Explosive Explosive Explosive

Raw Strength (a) Exercise Deadlift Push Press Back Squat Chin Ups

Sets 6 4 4 3

Reps 4 5 5 AMAP

Rest 2-3 Mins. 2-3 Mins. 2-3 Mins. 60-90 Sec.

Power (a) Exercise Deadlift Push Press Front Squat Chin Ups

Sets 5 5 5 3

Reps 6 5 5 AMAP

The MMA Fighter’s Guide to Pure Power

Rest 1-2 Mins. 1-2 Mins. 1-2 Mins. 60-90 Sec.

By Alain Gonzalez

20

12 Week Primal Strength Plan

Speed Work (b) Exercise BenchPress Clean&Press Back Squat Bent Rows

Sets 4 4 4 5

Reps 12 12 12 15-20

Rest 60-90 Sec. 60-90 Sec. 60-90 Sec. 60-90 Sec.

Load 60% 60% 60%

Tempo AFAP AFAP AFAP

Load 85% 80% 80%

Tempo Controlled Controlled Controlled

Load 75% 75% 75%

Tempo Explosive Explosive Explosive

Raw Strength (b) Exercise BenchPress Clean&Press Back Squat Pull Ups

Sets 6 4 4 3

Reps 4 5 5 AMAP

Rest 2-3 Mins. 2-3 Mins. 2-3 Mins. 60-90 Sec.

Power (b) Exercise BenchPress Clean&Press Back Squat Bent Rows

Sets 5 5 5 3

Reps 6 5 5 8

The MMA Fighter’s Guide to Pure Power

Rest 1-2 Mins. 1-2 Mins. 1-2 Mins. 60-90 Sec.

By Alain Gonzalez

21

12 Week Primal Strength Plan

BONUS – Conditioning Drills H.I.I.T What is HIIT? A form of cardio training that involves cycles of high intensity bursts and low to moderate intensity recovery. The ratio is typically 2:1 but may vary. For example, a HIIT routine on a stationary bike might be 7-8 cycles of 30 second sprints and 60 second moderate intensity cycling. Benefits of HIIT • Efficiency: HIIT burns more calories and increases cardiovascular fitness, faster than state cardio. • Less Time Consuming: This type of training only takes 15-20 minutes. • Afterburn: HIIT increases your metabolic rate and allows your body to burn calories up to 24 hours after training. Other benefits of HIIT • • • • •

Balanced blood sugar levels Improved muscle function Normalize cholesterol Increased bone density and Time efficiency

How to perform HIIT: The point with HIIT is to get out of breath. If you're doing it on a machine, choose a resistance that allows you to perform 80-90% intensity sprints. I prefer to go outside and shake things up a bit. Here are some ideas: The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Sprints Choose a start and an end point (ideally about 30 yards apart). Start off by sprinting to the end point at about 90% intensity. Then simply walk or job back to the start point. Once you have reached the start point, immediately sprint back to the end. These can be done in cycles of 15-25.

Treadmill HIIT Alternate 60 second jogs with 30 second runs. If you want to crank it up a notch, performing these at an incline is a killer. The 2:1 ratio of intensity will vary depending on what phase of the program you are in.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Circuit Training What is circuit training? A workout routine that involves performing sets of several difference exercises with little rest in between. Benefits of Circuit Training • No Equipment Needed: Circuit training routines can easily be done with no equipment and very little space. • Increased Muscle Endurance: This form of training is a great way to increase muscle endurance by keeping constant tension on every muscle used. • Afterburn: Circuit training increases your metabolic rate and allows your body to burn calories up to 24 hours after training. Other benefits of circuit training • Time efficiency • Backed by science • Increased metabolism How to perform Circuit Training: Choose 6 difference exercises and put them in an order where muscle groups are separated. Start off with the first exercise and perform it for 15 seconds at a high intensity. Once you have completed it, take a break for 10-15 seconds. Following your rest, move on to the next exercise and perform that one for another 15 seconds at high intensity. Continue this until you have finished all 6 exercises, and then take a 1-2 minute break. The idea is to perform the circuit and/or circuits as many times as possible. The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Circuit Training Routines: Bodyweight Routine #1 Routine #2 Routine #3 Mountain Climbers Push Ups Squats Jumping Jacks Burpees Jump Squats

High Knees Push Ups Vertical Jumps Half Burpees Wide Push Ups Lunges

Half Burpee Push Ups Squat Burpees T-Push Ups Lunges

Click Image to View Video Demonstration

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

12 Min. M.O.T. What is 12min M.O.T? 12min M.O.T or Metabolic Overload Training is a technique I developed and was based off of circuit training and HIIT principles. These routines were created to really get your metabolism turning like a jet engine. Benefits of 12min MOT • Convenience: Like circuit training, MOT can be done practically anywhere without the use of any equipment. • Increased Cardio: The intensity of these workouts will increase your cardiovascular fitness significantly. Not to mention it will also take your muscle endurance to the next level. • Afterburn:12min MOT increases your metabolic rate and allows your body to burn calories up to 24 hours after training. Other benefits of 12min MOT • Increased metabolism • Efficiency • GH Production How to perform 12min MOT? Like circuit training, take 6 different exercises and list them in an order where muscle groups are separated. Instead of putting a time on each exercise, we will be using a repetition amount (the amount of reps does not have to be the same). Start off by performing the first exercise for the given amount of reps, then transition right into the next exercise. Try to perform every exercise for the given amount of reps as fast as possible (you may or may not have to rest in between exercises). Resting between sets is recommended but not required. The idea here is simply to set a timer on 12 minutes and blast through this routine as many times as possible. The goal every time you perform 12min MOT is to outperform your last performance by finishing more cycles in the same amount of time. The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Routine #1

12min M.O.T Routine #2

Routine#3

20 Push ups 30 Jumping Jacks 10 Squats 10 T- Push Ups 20 High Knees 10 Jump Squats

10 Burpees 15 Push Ups 20 Mountain Climbers 10 Squats 30 Crunches 10 Lunges (Each Leg)

15 Half Burpees 10 Squat Jumps 10 T-Push Ups 10 Burpees 20 High Knees 30 Jumping Jacks

*These are examples of the routines that I used. These routines can be modified to your liking as long as you stick to the general principles of 12min MOT.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Barbell Complex. What is a Barbell Complex? A barbell comples is a technique based off of circuit training and HIIT principles. These routines were created to really get your metabolism turning like a jet engine. Benefits of Barbell Complex • Convenience: Like circuit training, MOT can be done practically anywhere with minimal equipment. • Increased Cardio: The intensity of these workouts will increase your cardiovascular fitness significantly. Not to mention it will also take your muscle endurance to the next level. • Afterburn: Barbell Complex increases your metabolic rate and allows your body to burn calories up to 24 hours after training. Other benefits of Barbell Complex • Increased metabolism • Efficiency • GH Production How to perform Barbell Complex? Like circuit training, take 6 different exercises and list them in an order where muscle groups are separated. Start off by performing the first exercise for the given amount of reps, then transition right into the next exercise. Try to perform every exercise for the given amount of reps as fast as possible (you may or may not have to rest in between exercises). Resting between sets is recommended but not required. The idea here is to complete the barbell complex as many times as possible. The goal every time you perform is to outperform your last performance by finishing more cycles.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

Barbell Complex Demonstration

Click Image to View Video Demonstration

Click Image to View Video Demonstration The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez

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12 Week Primal Strength Plan

About the Author

Alain Gonzalez is a personal trainer, freelance writer and fitness consultant who has dedicated his life to helping others meet their fitness goals. His transformation has been featured in articles on websites all over the internet and has given hope to countless hardgainers all over the world. He is the founder of http://www.MuscleMonsters.com, a fitness site dedicated to helping skinny guys and gals to build muscle and stay lean, and is the author of "Bony to Brawny" – The skinny guy's secret to explosive muscle gains revealed.

The MMA Fighter’s Guide to Pure Power

By Alain Gonzalez