5 keys fighters physique eric wong
TRANSCRIPT
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5 Keys to Uncagi g the Fight
P
ers Physiq
ge1of30
e www.MMARIPPED.c
om
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
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Disclaimer, Un-Copyright, etc
Heresthedeal.
Ifyoudothisworkout,thepossibilityexiststhatyoucouldhurtyourself,orworseyet,
die.
Eitherareunlikely,butthepossibilityremainsandifIdontsayanythingandsomething
badhappenstoyou,Icouldbeintrouble.
Sothere,Ivesaiditnowproceedatyourownrisk.
Thethingis,ifyoureofreasonablygoodcommonsense,youhavenopriorexisting
injuriesormedicalconditions,andyoufollowtheguidelinesproperly,theworstthats
likelytohappenisthatyoumayfindyourmusclesfeelliketheyreonfire(agoodthing)
andyoullbesuckingwind(agoodthingaswell).
Sogiveitawhirlandifyoufeelthatyourformisoff,stopandreviewtheexercise
techniqueorifyoufeelsomethingfunnygoingon,stopandaskyourselfifitisagood
ideatocontinue.Ifitis,keepontruckin,ifnot,seekhelp.
NowcomestheUnCopyrightnotice.
Feelfreetosharethiswithfamily,friends,yourdoctor,automechanic,favourite
grocerystoreclerk,oranybodyelsewhoisintoworkingoutandMMA.
Infact,IENCOURAGEyoutosharethis,becausethen,youllbeincreasingthe#of
people
who
are
on
the
same
fitness
wavelength
as
you,
and
youll
be
creating
your
own
teamwhosupporteachothersfitnessgoalsandwhoknows,theymaysharesomething
withyoutheymightnothaveifyoudidntpassthistothem.
SospreadtheloveandIthankyoufordoingso.
Thatsallfornow.
Published:April,2011,Toronto,ON,Canada
Publishedby:EricWongTrainingSystems
Copyright2011byEricWongTrainingSystems.AllRightsReserved.
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Table of Contents
Preamble:Introduction,Action&Motivation
FightersPhysiqueKey#1:MaxBruteStrength
FightersPhysiqueKey#2:GrindingStrengthEndurance
FightersPhysiqueKey#3:ExplosivePowerEndurance
FightersPhysiqueKey#4:MovementPatternBased3DTraining
FightersPhysiqueKey#5:EndlessCardio
Conclusion:Your
Implementation
Strategy
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PreambleIntroduction, Action & Motivation
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page7of30
andthatisspendingmoretimegoingaroundaccumulatinginfoasopposedtoactually
applyingit.
Youveprobablygotabunchofreportsonyourcomputerthatyouvebarelyskimmed,
letaloneappliedtoyourlifetogetreal,measureableresults.
Trust,mewhenItellyouthatIusedtobeguiltyofthistoo.
Knowledge Is Useless Without Action!ButIcametorealizetherewasnoprofitindoingthisSoputthisinfotoworkforyou
inthegym,becauseknowledgeisuselesswithoutaction!
Sometimes lifegetshecticandyou letthingsget inthewayof improvingyour fitness,
healthandperformance.Ithappenstothebestofus.
Ifyou
ever
feel
like
giving
up
or
that
you
just
cant
do
it,
watch
this
video
to
kick
your
motivationintohighgear:
==>http://vimeo.com/14462246
(Know this Imon your team. Ive got your back. There is real, valuable info in this
reportthatsbasedonrealworldexperiencetrainingeliteMMAfighters.Putittowork
foryouandyoullgettheresultstoshowforit.)
BeStrong.BePowerful.TakeAction.Now,
lets
get
it
on.
:)
EricWong,BSc,CSCS
MMARipped8WeekTrainingCampHeadCoach
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
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FightersPhysiqueKey #1
Max Brute Strength
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owerfulphys
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ave
much
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ingbeyond
to Uncagi
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page12of30
RemainingWarmupSets1repeachset
EM300lbsadd4050lbs
For
the
remaining
warmup
sets,
youll
have
to
judge
howmuchweighttoaddandhowmanymoresets
todobasedwhatyouthinkyourEMis.
Forexample,ifyourEMis250lbsandyoureonWarmupSet#4andyoulift225lbsfor
1repanditfeelsprettyheavy,justadd20lbsandgoformax#ofreps.Youmightbe
abletobangout2repsandifyoudoyoucanstopthetest,becauseyoufoundyour
2RM,whichisinthe14RMrange.
Onceyouvegotyourassessmentscomplete,youcanstarttoworkondevelopingyour
MBS.
Heresasimple
yet
effective
progression
scheme
to
boost
your
MBS
through
the
roof:
Week13setsx8reps@80%1RM
Week24setsx6reps@85%1RM
Week35setsx24reps@9095%1RM
Week4Deload,3setsx6reps@80%1RM
FollowthisroutineandIguaranteeyoullimproveyourMBSinthebiglifts.
Nowthatyouvegotyourstrengthfoundation,itstimetolearnhowtoGRIND,andits
notwhatyoudowiththattipsyblondeatthebar.
eg.EstimatedMaxof250
Set# Weight Reps Rest
1 135 6 30s
2 165 3 30s
3 195 1 30s
4 220 1 30s
5 240 1 12min
6 250 max ~
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FightersPhysiqueKey #2
Grinding Strength Endurance
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O
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nceyouve
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entalfortit
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otthemos
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urnenormo
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ewhenyou
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uywhosg
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erobicLact
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ompwhatI
willallow
through
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ays
body
icenergy
.
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teandhow
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uchashort
Anaerobic
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erciseisso
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yisburned
notmuche
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Alacticsyst
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erobicsyst
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pletelyun
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lydoafew
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sesystems,
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AnaerobicA
muchener
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om
how
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hekey
sin
ere
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page16of30
HeresanotherwayyouknowtheAnLsystemisworkingyourmusclesBURN
likefire!
TheburningfeelingcomesfromthebyproductofusingtheAnLsystem,which
islacticacid,whichmakessensesinceacidgenerallyburnswhateveritcomes
intocontact
with.
Whenyouexercise,youreburningupenergytoperformwhatevermovements
youredoing.
HeresthecoolthingabouttheAnLsystemandfatlossyounotonlyuse
energyduringtheexercise,butyouuseaconsiderableamountofenergytoclear
theacidfromyoursystemAFTERtheworkoutisdonetoreturnyourbodys
bloodchemistrytoanormalstate.
Thismeans
youre
burning
much
more
energy
and
fat
overallwhenyouengagetheAnLsystemvs.theother
energysystems.
OneofmystrategiesfortappingintotheAnaerobicLacticenergysystemto
createthismassiveenergydeficitandmetabolismboostiscalledaDensitySet.
Hereshowyoudoit:
Pickanexercise,letssayPushups Pickatimeperiod,letsgowith6minutes DoasmanyPushupsinthe6minutesasyoucan,withnomorethan10
20secondsbetweensets
Thistechniquewillcauseasurgeoflacticacidintoyourmuscles,resultingina
tonofenergybeingburnedbothduringandaftertheset.
IintroducethismethodearlyonintheMMARipped8WeekTrainingCampto
separatethemenfromtheboys.Hopefullyitdoesntmakeyousquealandgo
homecryingtomommy.:P
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page18of30
FightersPhysiqueKey #3
Explosive Power Endurance
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G
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rindingStre
nstantlyw
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nceyoudeaneverwirowatit.hebestexa
afighteris
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und
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ght.
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ecagehas
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ompleteas
everyimp
andpowerl
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urstepthat
elopEPE,yhtheknow
pleofthis
GSP.
nhisability
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ound
cham
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lopthisabi
helpedtoc
ll?
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eepingpres
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takedown
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ixedmartial
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rtantfacto
iftersarest
lkingafligh
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oullfeelyeledgethat
quality
to
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iselhis
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outowear
sureonyou
Endurance(
abilitydeep
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artistsphy
lartsskills
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ong.Unfor
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renotafte
randpowe
ft.
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ropponent.
EPE)willall
intoafight
tbetrained
ourphysiqu
sicalcapabil
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unately,th
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iteither.
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yearsev
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aintain
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uhard,
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nfidentcan
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page20of30
Soinsteadofthinking,Ivegottoworkmylowerabsharderforbetter
definition,considerwhatyourphysicalcapacitytobeexplosivefor5minutesin
manydifferentmovementsisandthenyoumightseewhatyoureallyneedto
workon.
Unfortunately,most
fighters
go
about
developing
EPE
completely
wrong.
Theyfiguretheylljustthrowtogetherabunchofexercises,dothemfor30
secondseachandstopwhen5minutesisup.
Whilethisisclose,becauseyoureworkinganexercisefor30seconds,youre
actuallyworkingtheAnaerobicLacticsystem,whichasyouknow,contributes
moretoGrindingStrengthEndurancethanExplosivePowerEndurance.
Todeveloppurepower(notpowerendurance),youperformanexerciseforno
morethan12secondstotal,thismeansitcouldbeasetofSquatJumpsthatlast
12seconds,orasetof3repsofheavyBenchPress.
Thenyoudrestforatleast1.5butmorelike23minutes.Thisiswhatyoudoin
theTechnicalSparringworkoutsintheMMARipped8WeekTrainingCamp,
whichyoulllearnmoreaboutsoon.
Thekeyistoperformtheexercisethengetfullrecoverybeforedoingthenext
set,sothateveryrepisperformedat100%power.Cuttherestshortandyoure
trainingatalower%ofyourmaxpower,whichwontdeveloppowereffectively.
Now,to
develop
EPE,
youve
got
to
properly
choose
exercises,
rest
times
and
programdesigntoensureyouretrainingtheAlacticsystemforpower
endurancevs.theLacticsystemforstrengthendurance.
HeresanexampleofabeginnersversionofanEPEcircuit:
1) SquatJumpsx6reps (6repskeepsyouintheAlacticsystem)2) ClapPushupsx6reps (Switchingmusclegroupsallowslegstorecover)3) SquatJumpsx6reps4) ClapPushupsx6reps (RepeatingJumpsandPushupsworksendurance)5)
Plank
for
20
seconds
(Core,
giving
working
muscles
chance
to
recover)
RepeatthiscircuittwiceandyouvejustperformedyourfirsttrueEPEworkout.
Giveitashotandletmeknowhowitfeels.
ThisisyourfirststeptobuildingtrueEPEandhelpingyoulooklikemyFrench
CanadianfriendMr.GeorgesStPierre.
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page21of30
FightersPhysiqueKey #4
Movement Pattern
Based 3D Training
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ovementpa
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raightrightourhipsto
yourarmo
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inationoft
chPresses
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eabletoac
uations,lik
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ge22of30
t.Push.
tternsasfir
hekthatw
life.
ingfromthi
tions.Most
rdoorand
underther
ndso
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ndstepone
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nents
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ndDeadlif
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xtremelyi
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ndtwisting
om
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ngthem
elop
around
-
8/3/2019 5 Keys Fighters Physique Eric Wong
23/30
5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page23of30
Withthesemovements,youllhityourbodyandmusclesthatyouveneverbeen
abletohitbeforewithtraditionalbodybuildingstyleexercises.
Theyllrequireyourfullconcentrationastheyllbechallengingyouinmultiple
planesofmotion,whichiswhyIcallthem3Dtrainingexercises.
OneofmyfavouritesistheReverseLungeChop.
Itsaperfectexampleofa3Dtrainingexercisethattrainsmultiplemovement
patternsinall3dimensions.
Insteadofshowingyousomestillimagesoftheexerciseandtryingtodescribeit
foryou,itseasiertowatchavideooftheexercise.
Watchthevideoatthelinkbelow,whichisfromtheMMARipped8Week
TrainingCampthatIvemadeavailableforyou:
==>ClickHeretoWatchaVideooftheReverseLungeChop
Youcanseehowthisexercisesdemandsconcentration,balance,coordination,
stabilityandstrength.
Thisiswhattruefunctionaltrainingisallabout.
Thewholebodyisworking,itcreatesalargedemandforenergy,whichwillhelp
youburnatonoffatduringyourworkout.
Plus,withallofthesedemandsplacedonourbodies,newmusclefibresfireup
andworkthathaventworkedbefore,soyougetanevenbiggermetabolic
boost.
ThatsthepowerofMovementPatternBased3DTrainingandwhyyouneeditin
yourtrainingprogramtobuildthefightersphysique.
http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/http://www.mmaripped.com/3d-training-exercise-example-video/ -
8/3/2019 5 Keys Fighters Physique Eric Wong
24/30
5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page24of30
FightersPhysiqueKey #5
Endless Cardio
-
8/3/2019 5 Keys Fighters Physique Eric Wong
25/30
E
T
o
P
Y
E
T
N
l
R
a
I
fi
a
T
h
o
5 Keys
ndlessCardi
hefeelingtutofcontreople
will
oullfeelun
enifyoun
ovethroug
hatswhati
ithyoutha
ottomenti
oklikeale
ightnow,m
tUFC129in
orkedwit
nalpeaking
heneverh
lwaysgotw
hepokerfa
ardevenif
fconfidenc
to Uncagi
o.Theabilit
atnomattl,andvulnarvel
at
you
shakeablec
everstepin
hlifewillm
savailablet
Iusetotra
onthefact
n,mean,fi
ymanClau
Torontoon
himbefor
workout(E
trains,his
hatIcallhis
eisallabo
oureready
theyneed
D
g the Fight
Pa
ytokeepg
erwhatyorable.rseemingly
nfidencek
thecagean
keyoufeel
youonce
ineliteMM
hatwheny
htingmach
ePatrickis
April30.
heleftfor
Estyle)yes
oacheswo
pokerface
tneverlett
topassout
tofinishyo
mmit,whe
ers Physiq
ge25of30
ing,andgo
do,youre
limitlessen
owingthat
dgotoeto
10,maybe
ouharness
fighters.
udevelop
ine.
trainingfor
egasandI
terday.
derifhes
on.
ingyourop
,becauset
off.
edidIleav
e www.M
ing,andGO
nevergoin
durance.
youcanou
toe,theea
even20yea
themetho
ndlessCar
hisfirsteve
justfinishe
orkinghar
onentkno
atcangive
mykeys?
MARIPPED.c
ING.
tobeout
tlastanyon
ewithwhic
rsyounger.
sImabout
io,yourbo
rfightonh
emailinghi
d,because
yourewo
themthate
om
fbreath,
.
hyou
toshare
ywill
meturf
mhis
es
rking
xtrabit
-
8/3/2019 5 Keys Fighters Physique Eric Wong
26/30
5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page26of30
Butyoucantjustputonapokerfaceifyourcardioisntuptosnuff.
Itsimpossiblebecauseyourbrainwillcauseyoutostrainanddisfigureyourface
tosuckinasmuchairasyourecapableof.
Thishappensbecauseyourbrainislackingtheoxygenitneedstofunction
properlysinceyourmusclesareeatingupalloftheO2thatyourheartandlungs
canprovide.
Thatswhywhenguysgasout,theyseemtolooklikeamateurswhosetotal
MMAtrainingexperienceconsistof6monthsatthelocalkaratedojolearning
katasfromMasterLeetheyjustdonthavetheirwitsaboutthemtodo
anythingtheyknowandarepurelyinsurvivalmode.
Sohowdoyougoaboutbecomingacardiomachineyourself?
Wellitssimple,butnoteasy.
RemembertheveryfirstlessonItaughtyouinthisreportyouneedasolid
baselevelofstrength.Withoutit,youllhaveweaknessendurance,not
strengthendurance,andyoullneverbeabletodeveloppower.
Makesense?
Good.
Thenextthingyouvegottodoisensureyourheartisbigandstrongenoughto
pumpoutlotsofbloodeachbeat.Yourrestingheartrateisoneindicatorofthe
fitnessofyourheart.
HeresatableofwhereIwouldrateyou,notintermsoftheaveragepopulation,
becausetheaverageinoursocietyispathetic,butintermsofwhereyoudbeif
youwereafighterIwastraining:
RestingHeartRateRange(bpm) Rating
>
80
Out
of
shape
7080 Average,needslotsofwork
6069 Notbad
5059 Thiswontholdyoubackmuch
-
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27/30
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page28of30
ConclusionYour Implementation Strategy
-
8/3/2019 5 Keys Fighters Physique Eric Wong
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5 Keys to Uncaging the Fighters Physique www.MMARIPPED.com
Page29of30
Knowledge Is Useless Without Action!Thisstatementisworthburningintoyourmind.
Thedifferencebetweensuccessfulandunsuccessfulpeopleisntbrains,butthe
abilitytotakeaction,observewhatsworking,thenadjustaccordinglyandtakeanother,betteraction.
BruceLeetaughtthiswhenhesaid,Absorbwhatisuseful,discardwhatisnot.
Buttoabsorbanythingyouvegottobeanactiontaker.
Dontsitonthesidelineshopingforthenextmagicbullet.Youllbedisappointed
andsittingforalongtime,becausenosuchthingexists.
Thereare
2truths
here
to
take
home:
if
you
do
nothing,
nothing
will
happen.
If
youdosomething,somethingwillhappen.
Itmightnotbewhatyouwant,butattheveryleastitwillgiveyouanideaof
whatdoesntworkforyou,bringingyouonestepclosertowhatdoes.
Maybeyouvegotaquestionortwoabouttheinfo?Ifso,hitmeuphereand
ask:QuestionsaboutthisReport.
IalsorunanactiveblogwhereIpostmoretrainingarticlesandvideosat
http://www.ericwongmma.com/.
Id
love
to
have
you
drop
by
and
say
hello
and
Idlovetohelpyoucontinueimprovingonyourfitnessjourney!
InthisreportIrevealed5keystoachievingthefightersphysique.Iknowyou
learnedatleastONEtidbitofinfothatyoucantakeandapplytoyourtraining
immediatelytogetresultsthatyoucanseeandmeasure.
Andwiththat,ImgoingtosegueintoyourFREEgift
http://www.mmaripped.com/5-keys-report-download/http://www.mmaripped.com/5-keys-report-download/http://www.mmaripped.com/5-keys-report-download/http://www.mmaripped.com/5-keys-report-download/http://www.mmaripped.com/5-keys-report-download/http://www.mmaripped.com/5-keys-report-download/http://www.mmaripped.com/5-keys-report-download/http://www.mmaripped.com/5-keys-report-download/http://www.mmaripped.com/5-keys-report-download/http://www.mmaripped.com/5-keys-report-download/http://www.ericwongmma.com/http://www.ericwongmma.com/http://www.ericwongmma.com/http://www.ericwongmma.com/http://www.mmaripped.com/5-keys-report-download/ -
8/3/2019 5 Keys Fighters Physique Eric Wong
30/30
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