Workout Plans

Low-Tech, but High-Effect. Simple, Yet Effective. Result-Producing. This is How Your Workout Plans Should Be.

"Hi Matt - You are a much-needed voice of reason in the Strength & Conditioning field - not to mention the martial arts world. Keep up the great work." - Alwyn Cosgrove

The right workout plans can make or break today's MMA fighter. The days of basic mixed martial arts training making you a good fighter are long gone. You have to be a real stud just to be able to compete these days, much less win. Strength. Speed. Endurance. Quickness. Agility. Athleticism. Work Capacity. What you need are workout programs that are going to give it (and a lot more) to you...

DB Snatch pic - part of any good workout plans

My name is Matt Wiggins - aka "Wiggy" - and I've been testing workout programs for over 16 years. In that time, I've tried pretty much everything - usually more than once. My knowledge has come the "hard work" way - and when I put together workout plans, they're programs that I know work.

I've designed workout programs for soldiers, pro fighters, gym owners, athletes, high school kids, and everybody in between. My books, workout programs, and articles have been read all over the world. I currently write a fitness column for mixed martial arts training at MMA Weekly.com and MMA Training.com, and am a Strength & Conditioning moderator over at mixedmartialarts.com - the world's largest mixed martial arts training internet forum.

I don't want to bore you with a bunch of over-hyped marketing, or slick ad copy, so I'll cut to the chase...

Catch Wrestling Legend Karl Gotch once said that "Conditioning is the Greatest Hold," and it's true. All other things equal, Mixed Martial Arts comes down to conditioning. Don't believe me?

One way or another, all those fights were won because one guy was in better shape, and used that to find a way to beat his opponent. If you're in better shape - especially later in the fight - you have an advantage.

When you climb into the ring or cage, you're going to be up against a fighter the same weight you are. Now, say that you have the strength and power to totally dominate that weight in every way imaginable.

You can pick up a barbell of that weight, a couple dumbbells equaling that weight, or an "odd object " (barrell, sandbag, training dummy, etc.) of that weight. You can pick the weight up from awkward angles, carry it, hold it, slam it - whatever.

Think of the highlight reel slams of Matt Hughes and Quinton "Rampage" Jackson. THAT is strength and power!

Now think about this - what if you could combine that superior conditioning with that crazy strength and power? Think that would help your mixed martial arts training and help you be a better fighter? Damn straight.

WORKING CLASS FITNESS - THE PROGRAMS is six, 8-week workout plans specifically designed to train mixed martial artists to be able to totally dominate their bodyweight. Each workout is a total workout program. Everything is covered - strength, endurance, overall conditioning, work capacity, and a whole lot more.

The difference between each of the workout plans is that while they're all total mma workout progams, each has a different specific focus. That way, you can attack your weaknesses while still maintaining (and even improving) your other strength, power, and conditioning needs. It doesn't matter where your mixed martial arts training is lacking - it's covered in these workout plans.

I don't need to tell you how increased strength, power, and conditioning will benefit your MMA training. But just in case you're wondering, let's take a quick look at each workout program and how it will help you improve your game:

While it's true that you can start with any of the six workout plans you like, I usually recommend starting out with this one - esecially for mixed martial arts training. This will test you across the board - strength, power, cardiovascular and muscular conditioning, how hard you can work, and even mental toughness (what I call "testicular fortitude"). If you can't handle this workout program, then you're probably gonna have a tough time in any sort of hard fought MMA.

Program #2 - Lower Body Quickenss & Agility, Overall Strength & Power-Endurance, Explosiveness, Arm Size

Here's where power gets built, and gets built to go for a while. Sure you're strong, but are you quick? There have been plenty of strong guys in the ring, but how many could move? There's nothing slow going on in the cage/ring. You'll not only have that strength to take down, punch, flip, etc. your opponent, but have that "SNAP" to do it before he knows what hit him - whenever you need to. And if your footwork isn't that good, there's a simple drill at the begining of every workout that will help you make that better.

Program #3 - Sandbags & Weight Dragging, Work Capacity, Overall Conditioning, "Get Outside and Into the Fresh Air"

Time to find out if that strength and power you have in the weight room will carry over to the mat. This is the closest you'll get to finding out outside of your actual MMA training. You might be in for a rude awakening. That's Ok - now use that strength and power in strange, wierd angles - just like you would in the cage/ring. Your opponent isn't just gonna let you hit him, pick him up, take him down, or roll him over. Neither will the sandbag. And you'll build the strength and power-endurance to be able to do it when you're tired. In other words, in the last round, instead of sucking wind like your opponent, you're still strong and ready to go. Not to mention that Dragging is about the safest type of workout program you can do. Nursing injuries or trying to stay healthy? Here you go. And you get to get outside in the sun while you do it...

Program #4 - Sprinting Speed, Limit Strength, Overall Muscular Size/Bodybuilding

This is when you just get strong. Ever roll or spar with a guy and say "DAMN, that was one strong dude!" Well, that's gonna be you after this program. Keep the bar moving as quick as you can (regardless of how much weight you're using) to keep your power up. The sprinting will not only make you quicker, but will greatly contribute to your lower body power. EXPLODE on your opponnent! And if you need some extra size or muscle because you're too small for your weight class - add just a few calories to this workout and call me in the morning.

Program #5 - Bodyweight Exercise, Muscular/Strength Endurance, Work Capacity, Overall Conditioning

Train wherever you want. Got a chin bar or something solid to drape a towel or rope over? Great, then you can do Program #5. You'll be able to take that strength and power you've got, and add that endurance factor so that you can use that strength and power as much as you need - make those muscles keep working and keep working and keep working (just like you might have to do in an MMA match). And since you can do this workout program anywhere, you can do it while traveling, on vacation, or use it to just spend some time out of the gym/dojo and get a change of scenery.

Program #6 - "Man-handling Your Bodyweight" - Bodyweight Exercise, Barbells, & Sandbags, Strength/Power/Muscular Endurance, Overall Conditioning, Work Capacity

This one is pretty easy - when you can complete this one, you'll not only be able to manhandle any object that weighs what you do (INCLUDING your opponent in the ring/cage), but but able to do it as long as you need to. This mean that you can pick up, slam, hold, or whatever you need to do to your opponent. This means nothing but good things for you in the ring/cage.

You might be wondering if these workout programs are really this good. Will they take your MMA training to the next level? Am I just a bunch of hype? Take look at what others are saying and see for yourself (full names withheld from military/security personnell for opsec purposes):

"Matt has done an excellent job combining basic heavy duty style lifting with functional exercise variations and creative conditioning. These workouts will satisfy everyone from the powerlifting enthusiast, the olympic lifting enthusast, the mixed martial arts fighter to the Navy Seal. These are definitely some of the most creative, effective, and FUN programs I've seen. You won't have to worry about always doing the same old thing and you won't ever get bored. Most importantly you WILL develop size, strength, improve your athleticism, AND you'll also shed a ton of fat to boot."
Kelly Baggett
www.higher-faster-sports.com

"Hey man, that's so f@#$ing crazy that you just emailed me, I'm reading your article about sand bags right now on MMA Weekly! I would love to try one of your workouts. I've read several of your articles, and I really like your approach...You've got some great ideas, man. I really liked the sand bag article.
Thanks again, and take care,"
Joe Rogan
UFC Color Commentator
Brazilian Jiu- Jitsu Brown Belt
US Open TKD Champion, MW & HW TKD Grand Champion

"Hey man, I had my first mma fight in New York last weekend and ended up giving up 30 pounds to my opponent because he was the main event fighter and his opponent backed out. They asked me to fight up in weight in the main event against this guy and I won via arm bar submission in the second round. I just wanted to thank you for the programs with the sandbag because I was stronger and better
conditioned then this guy who has apparently won the gold cup tae kwon do championship 7 out of the last 8 years. If it wasn't for my strength and conditioning, I probably would have never gotten him to the ground and won. Just wanted to give you a shout out and say thanks."
Matt Macaluso, professional MMAist
(on his S&C training using workouts directly out of "Working Class Fitness - The Programs")

"The people want great programs and you're new e-book delivers! Tons of great strength endurance programs with a focus on compound movements that provide the most bang for the buck. Great work."
Mike Mahler
author of "The Aggressive Strength Solution For Size And Strength"
www.mikemahler.com

" That is brilliant! As I read through it, every time I got excited about something that was missing, it came up later on. Was almost eerie how perfectly it all came together! Cheers, "
Kirik Jenness
owner, www.mma.tv (the world's biggest MMA online forum)

"I had a clear height, size and strength advantage and actually was able to just bully him by walking him against the cage, which felt great. (The drive I got with my legs was fantastic!)... I knew my cardio wasnt gonna betray me for 3 minute rounds especially with those vulgar complex I had been doing."
Jonathan Helwig, professional MMAist
(on his S&C training for his fight at CFFC IV)

"I just wanted to thank u for all your help with the programs my training went awesome for my fight. I was strong As A MOOSE!!!...i came out and was kicking his ass thanks to my new found super strength...everybody asks me how Ican be so strong at 185 and i refer them to you!"
Adam Rothfelder, professional MMAist
(on his S&C training using workouts directly out of "Working Class Fitness - The Programs")

"Hey Wiggy U Rock Man!...I am a Wpns (Weapons) Squad Leader. I am the Platoon Sergeant's right hand man on decisions that have to do with the best and safest interest of the platoon. When he is not there I am the decision making guru. Being strong is not enough. I also have to have endurance to give chase (or run for my life), and be able to perform my job when I get to my destination. All my guys are in their early twenties and being over thirty I give them a run for their money...Thanks, Wiggy for the information!"
T.S.
United States Army

"These complexes kick my ass. I'm one strong dude, and I do a lot of cardio, but these complexes are making me suck wind like crazy. And the sandbag work is awesome..."
B.L.
Triple Canopy (Private Security Contractor)

"Wiggy, you have really outdone yourself on this one. I have all of your previous books and programs but this is your best work yet. I really like the variety in the programs and how you can work different qualities of fitness, but in a well planned out system. I also like the way you structure the workouts based on movement patterns and let the user select from the menu of exercises that best suit their individual needs and training goals..

I have seen workouts similar to the ones in your program but all too often they are just randomly thrown together as a collection of exercises to do on a specific day, but yours actually has a plan behind it. I think it will be just what people are looking for that want to develop aspects of strength and conditioning at the same time. No frills, no fluff, just hardcore training with minimal equipment to achieve a high level of all around fitness. What more could you ask for? Great job!"
Andy Hepler
NESTA Certified Weight Training Specialist
Renegade Training Certified Trainer

"Wow, that is a well thought out program!!!!"
Jim Smith
owner/administrator, Animal Ability strength-training forum

Remember - you're getting six, 8-week workout plans here. That's 48 weeks - almost enough for an ENTIRE YEAR. Over 210 separate workouts. But that's not all - you'll also get:

Your cost for almost a YEAR's worth of workouts? $39. I don't care who you are - that's a good deal.

At $39 you're paying under A BUCK PER WEEK. That's under 19¢ PER WORKOUT. Try and find some pimple-faced, goofball trainer (who probably knows diddley-squat about any sort of martial arts training or workouts) at your local gym that will do that...

Look, I'm not going to talk you into buying. A lot of "gurus" out there will try to guilt-trip you into buying with lame question like "How important is your health to you?" or "Can you really put a price on getting stronger, more conditioned, and in better shape?"

But, I think you realize by now that I'm now into that sort of over-hyped crap. The workout programs speak for themselves - don't look to me to convince you.

Send an email to the link below, and I'll send you a sample of WORKING CLASS FITNESS - THE PROGRAMS for FREE!! As soon as you sign up, you'll receive the first TWO WEEKS of Program #1 via email. I'm so confident that once you see the first two weeks, you'll want the rest as soon as you can get your hands on it.

Right about now is when most ads you read talk about all the hundreds (or thousands) of dollars of free bonuses they'll give you. Know what kind of free bonuses you get here?

It's simple really - the free bonus thing is all a big marketing gimmick. In case you're not quite convinced to buy XYZ Product, here's a bunch of free stuff to sweeten the deal. Go take a look at any marketing info you'll find, and they all say to do the free bonus deal.

First of all, because it's a gimmick, and I hate gimmicks. Second of all, if the product was any good (or not insanely overpriced) in the first place, you would be convinced to buy it by itself - without all the freebies. If somebody has to give you a bunch of extra stuff, just to make the deal "worth it", then the product can't be that good in the first place, if you ask me.

Lastly - when was the last time you ever saw any of these "free bonuses" for sale by themselves? Right - virtually never. Why? Because most of them are worthless and couldn't be sold by themselves. (If XYZ bonus is really a "$29.95 value", ever wonder why you never see anybody paying $29.95 for it?)

I'm not here to waste your time with a bunch of stupid crap. It's plain and simple - the workout plans contained in WORKING CLASS FITNESS - THE PROGRAMS are freakin' gold. Go back and re-read my testimonials - rave reviews from guys like Cosgrove, Baggett, Staley, Sonnon, Scrapper, and more. Don't know who they are? Go google them real quick - you'll find out they're some of the best in the industry. And they give my stuff the "thumbs up."

By now you should be convinced. Are you ready to go ahead and start kicking ass - in and out of the dojo - right now? Yeah, I would be, too. To get WORKING CLASS FITNESS - THE PROGRAMS which includes six, 8-week mma workout programs (almost a YEAR'S worth of workout plans), Program Notes, Sample Exercise Listing, Equipment Listing, and six accompanying articles, just click on the button below.

"Matt Wiggins is one of the brightest up-and-coming stars in the fitness industry. His 'Working Class Fitness' philosophy embraces not elite prima donnas professionals who get paid to work hard; but rather each person who lives in the reality of juggling familial, vocational and personal scheduling and energy. His unique perspective is a sorely needed approach to the rigors of daily life and health."
Scott Sonnon, author and publisher
Circular Strength Magazine
www.circularstrengthmag.com

"I am training for MMA, I wanted to get into shape for it. I ran into this and I couldn't pass it up! To sum it up, BEST MONEY I EVER SPENT! Case closed! I just finished Program #1 - before, I couldn't even power clean 135, couldn't even bench 135, couldn't deadlift 315! After this program I can easily clean my bodyweight (170)! I can bench 185! I can even DB Push Press a 95 LBS. dumbbell! I can deadlift 445! I mean these are new strength gains too! But if your an ordinary guy who wants to be fit, or training for MMA, Wrestling, whatever your sport, this is for you! The workouts are fun and creative too! I cannot wait to see what gains I get using these programs in the future!"
Novecek
novacek04@*********.net

”Just wanted to drop you a line to say I enjoyed your article from Pavel's newsletter. You're right on track and I also think the intuitive assessment of proper load and volume are way under-appreciated. Good work!”
Coach Charles Staley
www.staleytraining.com

"This will definitely revolutionize the way a lot of MMA'ers approach their strength training. Awesome work!"
Wayne "Scrapper" Fisher, bodyweight conditioning guru
10-year Navy Diver, SEAL Trainer
www.trainforstrength.com

"I just read your latest column at mmaweekly I want to compliment you on passing on such a simple yet brilliant point. Having trained a lot of collegiate and professional athletes in my previous career as an Athletic Trainer and Strength Coach it illustrates a great tip to use in making a work out super efficient...Your column also got my mind going as a chiropractor (my new career). The idea of alternating obviously works well in my mind b/c it allows for both sides of the body to get in a similar work out. I also really like the idea of how this simulates the nervous system especially proprioceptors in the muscles and also mechanoreceptors in the individual joints. I think this would be a huge added benefit and will probably be a great form of preventive medicine. I was also thinking that the short break it takes to change hands would also mimic fighting since you seem to quite often have a brief rest while you change posture or set up your next attack or defense. Thanks for stimulating my brain with your tip. I enjoy and share your philosophies when it comes to functional training, hard intelligent work and most importantly proper rest. All the best,"
John
trainerjl@********.com

"I have been training athletes professionally for over 15 years and in that time I have read hundreds of books on strength training. Unfortunately there are only a handful of books I have found that are worth second look. After reading Matt's book, it immediately jumped to the top of my top ten list. Do yourself a favor, get this book."
Liam "Taku" Bauer, creator of famed "Taku's Intervals"
www.hybrid-fitness.com

"Hey Matt . . . My conditioning is about where it should be for 4 weeks out, but my strength is much better than it was (my) last fight around this time. Thanks very much!”
Chad Hamzeh
professional MMA fighter

"I am disabled.. I have 70% use of my legs and I use crutches. . . I had tumors in my spinal column at age 3, so I have been disabled since then. The tumors have affected just my lower body, so I have been blessed in that I can be in submission wrestling . . . I have a big match coming up - they are starting a disabled division and I get first shot at the title . . . Thanks for the advice, Wiggy - it was a big help! You're inspiring me to use my legs. Not many people have ever brought up that to me. God bless you bro!"
Duane "Crutchmaster" Stevenson

"Hey man wuz going on??? Well my name is Travis Oliver right out of Newport News, VA And I'm training to become a MMA fighter!!!! Im 6-1 in submission grapplin and I'm 0-1 in mma. I lost cuz I was not in shape. Every since I lost that fight I been trying to find a good work out program, then I came across your web site and I have to say your program is the sh!t!!!"
Travis Oliver
via myspace

"Thanks, just finished printing it. Very nice. This is the best program I have ever seen. The detail is amazing. I love having everything all planned out for me. All I have to do is put in the work. I look forward to killing myself soon. Thanks again."
Aaron Bonafede
the951bonafedes@**********.net

"Well, I'm just starting week 5 but this is the best program so far I have tried. I've been doing martial arts for nearly two decades now, Judo, Taekwondo, and Hapkido, before MMA was in fashion (got a lot of grief for my cross training). I've been teaching martial arts and PE at UC Davis for the past decade, and your programs have given me a whole fresh approach on conditioning and training, GPP is just a great concept. Really appreciate the usefulness with respect to martial arts, I still remember many of my instructors telling me not to bother to lift weights.

I've got a friend who's an ex-football player and pro-boxer now, in phenomenal shape. Your complexes made even him complain, and his boxing coach watched us do a couple workouts and okayed it (he hadn't been letting him lift weights before). I've been able to gas him out in judo, which is saying something since he works out probably 2-4 times a day 6 days a week and is a pro-athlete, and I'm an amateur only doing your programs (plus my background)."
Adam Getchell, M.S.

"Hey Matt, I tried one of your burpee conditioning workouts I found on bodybuilding.com......i was 315 pounds of muscle and I wanted to get a more leaner physique for wrestling, I am now 255 and I actually look like an athelete and not a bloated chubbo on creatine. After 3 reps, my initial reaction was "*cough* (wiped sweat from my eyes) " holy sh!t". I have never had such a great workout in my life and this is comming from a "bodybuilder" lol. The Ultimate burpee is now my whole strength training program..3-4 days a week and it is amazing, my endurance has shot through the roof and I need less
sleep at night. In a way it saved my relationship cause it also improved my sexual stamina and my fiance loves the results. I got great results without any supplements or anything else of that nature. Just standard A-Z vitamins. It scares me that this workout is so great. If I knew about it years ago I
would not have let so many physical set backs in my life. Thanks again,"
Jason Canmor

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MMA Training, Workout Programs