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Medical Disclaimer
Please Note: 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 Funk Roberts Fitness.
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 fitness 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.
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Table of Contents
Welcome to BeastMode Bodyweight 4-Week Program
01
04
05
06
07
08
09
10
Extra Notes
11
Schedule
12
Rest Days
13
13
Workouts
Workout #1: Strength Circuit - Abs and Core
Workout #2: Mega Bodyweight Hybrid Circuit Supersets, Animal Flow and Cardio Finisher
Workout #3: Metabolic Conditioning and Abs and Core
Workout #4: Density Circuit Training and Burpee Finisher
Workout #5: Anaerobic Sprint Training / Quad Combos /
Abs and Core
14
15
16
17
18
About Funk
20
Contact Funk
21
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
BeastMode
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STRENGTH &
CONDITIONING
Welcome to THE
BeastMode
Bodyweight 4-Week Program
Dont get me wrong, I love training with weight.
Kettlebells, Dumbbells, Barbells, TRX, Sandbag,
Resistance Bands you name it, Ill use it!
Then I discovered the power of bodyweight
training. It really started for me when I was
training for my Muay Thai fight in Thailand.
At the start of my training camp, I was about
200lbs and my Kru (thats a Muay Thai trainer)
told me that I had to stop working out with
weights because I was fighting at 175lbs.
The last time Id been 175lbs was 20 years
earlier. Needless to say I was a little reluctant
but the task at hand was Muay Thai and the goal
was set.
So I started implementing metabolic bodyweight workouts to help with endurance,
fat burn while keeping my muscle. Sprint training for improve cardio and improve
my anaerobic system and a ton of abs and core work.
After just over 6 months of bodyweight training, along with Muay Thai, I could not
believe how quickly I was able to get down to 175lbs but more shocking was I was
stronger than before.
I actually gained lean muscle and improved my overall strength. When you have a
moment check out this video I shot just after I won my fight in Thailand where I was
pressing 100lbs dumbbells, which I was barely doing before I started bodyweight
workouts.
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
The conditioning that you get throughout your technique and skill session is
not nearly enough to develop the muscles, joints strength, cardio, endurance,
power and explosiveness required to fulfill the requirements for a strong fight or
tournament.
Plus your cardiovascular system lacks the vigorous drills it needs just to train at
maximum effort let alone prepare for a fight.
There are many deficiencies in the rudimentary exercises for your cardiovascular
system, which will limit your energy level impacting your ability to really train.
Furthermore, it can lead to nagging injuries and can really slowdown or perhaps
even halt you on your quest of becoming a better fighter. You become a better
fighter by training hard, with passion.
You need to train to be explosive and powerful, increase your cardiovascular fitness,
muscular endurance and core strength.
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Bodyweight Training
for Fighters
Bodyweight training should be the foundation
of all training. Bodyweight exercises have been
proven to be highly effective.
When you can master your bodyweight
training then you will have more control over
your body.
There is so much published information on the increase of functional strength as
well as mobility, which is brought about by this type of training.
They are fundamentally different from most weight training exercises because they
engage muscle groups, which are often ignored in the gym, and transfer into more
functional combat training.
Bodyweight training also teaches you how to use your body as a single kinetic
chain, which translates to your combat sport. The movements in most martial arts
involve multiple muscles and motions at the same time.
You will also build much better pound for pound strength, real world functional
strength, improved flexibility/range of motion and joints that are as strong as your
muscles.
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Program Overview
& Goals
The goal of this program is to help you become stronger, have better cardio, build
more explosive power, burn fat and improve your overall conditioning.
By the end of the 4 weeks you will definitely see improvements in all of the above
areas.
Your BeastMode Bodyweight 4 Week program will be organized into 5 workouts
which you will perform each week.
These workouts are to attack ALL facets of fitness, not just physically, but mentally
as well.
You will have FIVE Different Bodyweight Training Days, each one will have unique
methods, set / rep schemes. Please read through this section carefully and print it
out for a regular reminder and review.
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Strength Circuit:
Abs and Core Day
You can rapidly build some significant strength using bodyweight training. When
you want to maximize your gains you can use low reps of more difficult exercises,
which will get your further than high reps of easy exercises. You will want to
complete each rep a little slower than normal to help you gain better control, coordination and strength all at the same time.
On this day you will upper body and lower body exercises, both low reps and
explosive, plyometric movements.
If the exercise prescribes as weighted, then you can use a weighted vest, back pack
or chains.
You will end off the session with an abs and core session. Each exercise is done for
sets and reps with minimal rest in between.
The goal throughout the 4 weeks is to feel like the exercises are getting easier. By
week 4 you want to be moving through each exercise and set easier than you did in
week 1.
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Metabolic Conditioning/
Abs and Core Day
On this day you will perform a circuit for timed intervals. YOU will need a timer and
have to be ready to move Quickly through each exercise. This is going to be one of
the toughest workouts of the week. The intensity is high but you will need to focus
on your technique. Be prepared to train hard!
The second part of the workout is a lower abs and core circuit. Once again this will
be tough but and you will have to work through it.
The goal at the end of the 4 weeks is to be performing the full metabolic circuit
without resting during each exercises interval. YOU also want to be conscious of
trying to increase reps between intervals without compromising your technique.
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Density Training/
Finisher Day
On this day you will perform a density circuit, which is a simple yet effective training
system involving high intensity circuit-style training designed to ramp up the calorie
burn and your work capacity.
You will perform 3 exercises one after the other for the stated reps for 20 minutes
straight, with minimal rest.
After this circuit you will end off with a brutal burpee finisher, which consists of 5
exercises done one after the other for timed interval. You will need your timer and
some serious grit.
The goal at the end of the 4 weeks is to increase the sets during the density
workout. The goal for the finisher is to complete it without resting.
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Anaerobic Sprint
Training / Conditioning
Day
This workout starts with anaerobic training using sprint training. With the everchanging intensity level of each fight, you need to be able to perform at high
intensity and be able recover quickly between rounds. Anaerobic conditioning
training is key.
The second part of this session is a conditioning with a unique twist. You will using
Quad Combos which will have you transitioning between 4 exercises. The key is to
work through each exercise quickly but always emphasizing good technique
Finally end with full core workout that targets the obliques, anti-rotation and anti
flexion movements.
The goal after 4 weeks is to be able to lower your heart rate during your sprint and
recover quicker.
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Extra Notes
Use a simple notebook to track your workouts.
Record the exercises, sets, reps and energy levels
for the day. Look back on the workouts often and
see if youre progressing.
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BeastMode
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STRENGTH &
CONDITIONING
Schedule
Below is your workout schedule. Of course depending on your skill training sessions
and daily life activities, you will need to customize to suit your own schedule. Some
tips are to try and get 2 days of complete rest. Sometimes you may need to train
after your skill training session. Combat skill training always takes precedent to your
bodyweight workouts. You want to be fresh so you can learn, drill, practice and
perfect your skills.
If you are going to have to miss a day of training then I would sub out the Density
circuit as you will have plenty strength and conditioning with the other workouts
BUT try and get all 5 sessions each week.
MONDAY
TUESDAY
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Strength
Circuit/Abs &
Core
Strength
Circuit/Abs &
Core
Strength
Circuit/Abs &
Core
Strength
Circuit/Abs &
Core
WEDNESDAY
Rest Day
Rest Day
Rest Day
Rest Day
THURSDAY
Metabolic
Circuit/Abs &
Core
Metabolic
Circuit/Abs &
Core
Metabolic
Circuit/Abs &
Core
Metabolic
Circuit/Abs &
Core
FRIDAY
Density
Training/
Finisher
Density
Training/
Finisher
Density
Training/
Finisher
Density
Training/
Finisher
SATURDAY
Sprint Training
Sprint Training
Sprint Training
Sprint Training
SUNDAY
Rest Day
Rest Day
Rest Day
Rest Day
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Rest Days
Take your rest days. Make sure that you rest, recover and recoup from your week of
skill training and bodyweight workouts. Stretch, Foam Roll and focus on flexibility
during these days
After completing a gauntlet circuit please go through a full body stretch for
recovery, flexibility and decrease nagging injuries.
Here is the Full Body Stretch Routine Video:
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BeastMode
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STRENGTH &
CONDITIONING
Workouts
WORKOUT #1
Strength Circuit - Abs and Core
This workout starts with some upper body strength moves. It follows up with a
mixture of another upper body strength and plyometric exercise. Then it switches
to lower body squat and lunge variations to hit the lower body.
It finishes with a tough abs and core circuit to strengthen your midsection.
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
WORKOUT #2
Mega Bodyweight Hybrid Circuit - Supersets,
Animal Flow and Cardio Finisher
The workout starts off with a pair of antagonistic supersets that will help develop
upper body explosive power and pulling strength. We then hit the lower body
with unilateral and plyometric superset. The workout then transitions into animal
movements, which will help you improve your mobility, strength, endurance and
power. Finally we finish with a solid cardio, conditioning based finisher using the
5-minute drill.
Bear Crawls
Crab walks
Bunny Hops
Gorilla Walk/Hops
Tuck Jumps
Running Sprints
Jump Squats
Jumping Jacks
Burpees
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
WORKOUT #3
Metabolic Conditioning and Abs and Core
This workout is full metabolic conditioning circuit using bodyweight exercises. You
will be performing by timed intervals rather than reps. The goal is to complete as
many reps as possible during each interval and work as hard a you can. You will
finish this workout session with a 10-minute lower abs and core circuit.
Lower Abs
Perform each exercise for 30 seconds work followed by 5-second rest. Rest for 2
minutes and complete another round for 2 complete rounds
1.
2.
3.
4.
5.
6.
7.
8.
V-Ups
Leg Raises
Hip Raises
Flutter Kicks
Static V-Up Pulses
Scissor Kicks
In and Outs
Vertical Scissors
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
WORKOUT #4
Density Circuit Training and Burpee Finisher
This workout is a circuit for time. You will perform each exercises one after the other
for the stated reps. You will continue through for 20 minutes, trying to complete as
many sets as you possible (AMSAP) It is a full body circuit will plyo movements, core
and full body exercises.
Perform 1 through 3 with minimal rest periods. Keep your form tight and dont be a
hero. Repeat for 20 total minutes and record how many rounds you complete. Try to
beat the number of rounds you completed the next time you perform this workout
Burpee Finisher
Perform all 5 exercises for 45 seconds of work followed by 15 seconds rest one after
the other for 2 straight rounds
Complete one after the other for 2 rounds and a total of 10 full Circuits Total
Workout Time 10 Minutes.
1.
2.
3.
4.
5.
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STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
WORKOUT #5
Anaerobic Sprint Training / Quad Combos / Abs and Core
This workout starts with anaerobic training using sprint training. With the everchanging intensity level of each fight, you need to be able to perform at high
intensity and be able recover quickly between rounds.
Anaerobic conditioning training is key. The workout then changes to quad combos,
which are full body circuit that has you, move from exercise sot exercise challenging
you to use different muscles and strength with each movement, mimicking
transitions faced in competition.
Finally end with full core workout that targets the obliques and anti-rotation. The focus
in this circuit is to resistance change for true stability. Building the core is also important
for bracing, absorbing impact and distributing force through punches and kicks.
Sprint Training
After a warm up perform 10 rounds of sprint intervals. For the first 3 rounds run at
60-70% intensity. For rounds 4-6 sprints at 70-90%. For 7-10 run at 90-100%
Week
Week
Week
Week
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STRENGTH &
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BeastMode
Bodyweight 4-Week Program
for Fighters
3.
4.
5.
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BeastMode
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STRENGTH &
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2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
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