FunkBeastMode-3

This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system. Images, text, graphics, and other intellectual property are protected by United States and International Copyright Laws, and may not be copied, reprinted, published, reengineered, translated, hosted, reproduced, or otherwise distributed by any means without explicit permission. You may not copy, modify, create derivative works of, publicly display or perform, republish, store, transmit, or distribute any of the material in this video without the prior written consent of Marc “Funk” Roberts. Fines start at $150,000 and include a possible prison sentence upon conviction. Copyright 2014

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 physician’s 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.

Waiver & Release of Liability (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD DEFRANCOS TRAINING, DIESEL STRENGTH, LLC OR JOE DEFRANCO AND JIM SMITH FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

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STRENGTH & CONDITIONING

BeastMode Bodyweight 4-Week Program for Fighters

Table of Contents Welcome to BeastMode Bodyweight 4-Week Program

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Bodyweight Training for Fighters

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Program Overview & Goals

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Strength Circuit - Abs & Core Day

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Hybrid Training Day: Supersets, Animal Flow, and Cardio Finisher

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Metabolic Conditioning /Abs and Core Day

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Density Training/ Finisher Day

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Anaerobic Sprint Training / Conditioning Day

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Extra Notes

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Schedule

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Rest Days

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Warm Up and Stretch

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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

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About Funk

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Contact Funk

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Bodyweight 4-Week Program for Fighters

Welcome to THE

BeastMode Bodyweight 4-Week Program Don’t get me wrong, I love training with weight. Kettlebells, Dumbbells, Barbells, TRX, Sandbag, Resistance Bands you name it, I’ll 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 (that’s a Muay Thai trainer) told me that I had to stop working out with weights because I was fighting at 175lbs. The last time I’d 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.

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BeastMode Bodyweight 4-Week Program for Fighters

FUNK PRESSES 2 x 100LB DUMBBELLS! CLICK HERE TO WATCH YOUTUBE VIDEO http://www.youtube.com/watch?v=4NRWz2uVZ9c Pretty Cool huh! So I am living testament to how powerful bodyweight training can be for combat and martial arts fighters, sports athletes and people that just want to burn fat while building lean muscle. http://www.youtube.com/watch?v=4NRWz2uVZ9c Bodyweight training is not only great for burning fat and building lean muscle but it a real and legitimate way to get strong. The practice of MMA and other combat sports involves multiple joint and muscular movements. As a simple example let’s look at the motion of throwing a punch. The fighter starts with legs using the rear foot to push up then thrusting the read hip forward, as this will generate the most power. The energy from the thrust travels through your tight upper torso to your shoulder, your biceps and triceps, through your forearm and eventually to the intended target. Just consider for a moment all the movements required for one single punch. No imagine doing that over and over again. That however is just one skill. What about shooting for takedowns or defending one movement around the ring/mat? We haven’t discussed what muscles are needed for continuous grappling on the ground or the cardiovascular endurance you need to strengthen so you don’t gas out.

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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.

This 4-week bodyweight program will help you to build and improve these attributes needed for peak training and competitive performance

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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.

Bodyweight exercises are an invaluable tool for improving your neuromuscular coordination and conditioning. I will always incorporate some essential bodyweight exercises into my fighter programs. Your body is truly your greatest “piece of equipment,” and there is no membership fee required to use it. Whether you are fighting, just training or want to look like a fighter, the principles of bodyweight training can help you reach the condition and physical peak you have always dreamed of.

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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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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.

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BeastMode Bodyweight 4-Week Program for Fighters

Hybrid Training Day: Supersets, Animal Flow, and Cardio Finisher Today is a combination of different bodyweight training methods. As a fighter you must learn to develop and build many physical attributes to garner peak performance and hybrid training is a great way to do this. You will start with strength supersets but for sets and reps but will move through the movement with a little more speed than you did in Day One. The second part of the session you will perform animal walks, which will help to build functional strength, improved joint and muscle tissue and overall endurance. You want to hit this hard. Finally you finish with a 5-minute cardio finisher for anaerobic conditioning. These workouts can be challenging and brutal so you want to make sure you’re focused and your mind is ready for a different workout session. 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. With the cardio finisher, you will want to try and increase the reps you perform between each interval.

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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.

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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.

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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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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 you’re progressing.

Make sure you watch ALL the bodyweight training videos so you understand how to perform each exercise.

GymBoss Timer: You will need access to a pull up bar and a timer for some of the workouts. We suggest you use GYMBOSS TIMER (It is cheap and reliable) CLICK HERE TO GET GYMBOSS: http://funkmma.com/site/gymbosstimer

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BeastMode

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Bodyweight 4-Week Program for Fighters

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.

4 Week Bodyweight Workout Schedule

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

Hybrid Training Hybrid Training Hybrid Training Hybrid Training Day Day Day Day

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

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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

Warm Up and Stretch Before using any of these workouts please make sure that you go through a 5 to 10 minute dynamic full body warm up. Use the following Warm Up Videos:

Dynamic Callisthenics Warm up http://www.youtube.com/watch?v=g04Nz18FqkA

Dynamic Warm Up Stretch http://www.youtube.com/watch?v=xbOxmQRi7fM

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:

Post Workout Stretch http://www.youtube.com/watch?v=2wMSSupoCI8

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BeastMode

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Bodyweight 4-Week Program for Fighters

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.

1A) Handstand PU 5 x 4-6 reps (60 seconds rest) 1B) Chin Ups 5 x 8 reps 2A) Dips 5 x 5 2B) Plyo Push Ups 5 x5 3A) Bodyweight Squats - Weighted 3 x 20 reps 3B) Lunges 3 x 10 reps

Abs and Core (30 sec rest periods) 4A) Hanging Leg Raises 3 x 8 4B) Abs Roll Outs 3 x 8 4C) Flutter Kicks 3 x 15 4D) Spiderman PU 3 x 10

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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.

Strength Supersets (Complete each superset separately) 1A) Clapping Plyo Push Ups 3 x 10 1B) Weighted Pull Ups 3 x 10 (Rest 90 sec.) 2A) Bulgarian Split Squats 3 x 10 ea. leg 2B) Lunge Jumps 3 x 5 ea. leg (Rest 90 sec.)

Animal Flow 45-15 (2 rounds - 10 Minutes) Perform each exercise one after the other for 45 seconds followed by 15 seconds rest. Rest for 2 min and repeat one more time a) b) c) d)

Bear Crawls Crab walks Bunny Hops Gorilla Walk/Hops

Cardio (5 Minute Finisher Drill minutes - 60 seconds) Perform each exercise for 60 seconds one after the other with no rest for 1 round 1. 2. 3. 4. 5.

Tuck Jumps Running Sprints Jump Squats Jumping Jacks Burpees

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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.

Metabolic Bodyweight Conditioning (10 Exercises - 60-15) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Judo Push Ups Jumping Pull Ups Reverse Lunges Toe Grabs Everest Climbers Pike Push Ups Jump Squats Half Gracies Sprawls Spiderman Pushups

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

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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.

20 minutes AMSAP (3 exercises) 1. 2. 3.

Push Up Knee to Chest - 10 reps per side Jumping Lunges - 10 per leg Inverted Pulls - 10 reps

Perform 1 through 3 with minimal rest periods. Keep your form tight and don’t 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.

Split Leg Burpee Thrusters Close Hand Split Leg Push Up Burpees Quad Squat Burpees Wide Leg Burpees Wide to Close Leg Burpees

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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

1 - 30 sec sprint with 90 sec walk 2 - 30 sec sprint with 60 sec walk 3 - 30 sec sprint with 30 sec rest 4 - 30 sec sprint with 30 sec rest

QUAD COMBOS (60 Seconds of work - 15 seconds rest) Perform two of the following Quad combos below. For each combo perform 2 rounds of 60-15 second intervals with a one-minute rest in between. 1. 2. 3.

3 x Leg Raises/Plyo Push Ups/Burpee Thrusters/Tuck Jumps 3 x Spring Ups/Hindu PU/Mountain Climbers/Alternating Knees 3 x Hip Thrusts - Push Ups - Burpee Thrusters - Sprawls

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BeastMode Bodyweight 4-Week Program for Fighters

ABS AND CORE (Core Rotation) Perform this as a circuit with no rest between exercises. Rest for 30 seconds and repeat one more circuit 1. 2.

One Arm Pushup Holds - 20 sec per side Opposite arm - Opposite Leg Raises - 8 reps per side

3. 4. 5.

Side Plank - 30 seconds per side Rotational Mountain Climbers - 10 per side Plank - 1 minute hold

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Bodyweight 4-Week Program for Fighters

Meet Funk Roberts AS SEEN ON:

Funk Roberts, President and Owner of Funk Roberts Fitness, is a former Professional Beach Volleyball player turned Fitness trainer. Funk is an online fat loss expert that helps thousands of people worldwide burn unwanted fat while building lean muscle through his website, videos, articles, media and fitness products. Funk is a Certified Metabolic Training Expert, Kettlebell Specialist, Mixed Martial Arts Conditioning Coach, Celebrity Fat Loss Expert and Personal Trainer. He was just named one of America’s Premiere Experts and will be seen on ABC, NBC, CBS and Fox TV Affiliates in the summer of 2013. Funk has been a featured trainer in a few fitness training DVD’s and has produced his own online products such as, Elite Strength and Conditioning for Combat Athletes, Funk’s 6 Week Jump Training Program and the newly launched Spartan Training System 10 Week Fat Loss Program. Funk is passionate about helping people transform their body and educate them on how to lead a healthy lifestyle. His mission is to help 500,000 people by 2014 change their life’s using fitness, nutrition and motivation. His over 30 years of training, expertise, research and experience has made the difference in helping others change their lives for the better. Funk has a following of over 40,000 subscribers to his websites, along with 36,000 YouTube subscribers and over 40,000 fans on Facebook and communicates with them on a daily to weekly basis. He continues to learn and improve his skills so that he can supply the best information and contribute to the fitness community and help people make a difference in their lives. At a young 44 years old, Funk is married and has 2 older children. His passion is training men, women, teens and athletes, helping people transform their lives, travelling and spending time with his wife and family.

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How To Reach Funk Roberts SOCIAL MEDIA Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com MMA Strength & Conditioning Workouts : http://www.funkmma.com YouTube

: http://www.youtube.com/user/marcroops?feature=mhee

Facebook : https://www.facebook.com/funkrobertsfitness Twitter

: @FunkMMA

OTHER PROGRAMS

Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com

Funk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com

50 Shades of Burpees: http://www.fiftyshadesofburpees.com

Kettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com

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Gauntlet Workouts: http://spartaworkouts.com/GauntletWorkouts.html

Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com

Funk 6-Week Jump Training Program: http://www.funkjumptraining.com

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