Copyright, Disclaimer, Other Fun Stuff

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2 Copyright, Disclaimer, Other Fun Stuff Copyright 2018 by Mixed Martial Media All Rights Reserved. No part of this work may be reproduced or transmitted in any form or by any means without express written permission of Eric Wong or Mixed Martial Media Inc. Published by: Mixed Martial Media Inc. 388 Richmond St. W Toronto, Ontario, Canada M5V 3P1 hey@pmcoach.pro Web: This program is designed to improve your fitness. Not cure cancer, gonorrhea, or any other disease you may have. While a lot of time and effort has been invested in making this program as effective and safe as possible, you may still hurt yourself while doing it. You may even die. While both are unlikely, if either happens, it s not my fault. It could ve been just the trigger for something that s been hanging around for a while, waiting to come out. That s why before starting any exercise program, including this one, you may want to get cleared by your doctor. If you have any weird symptoms like dizziness, pain in your left arm, forgetfulness, or anything else that s not normal, stop and seek medical help. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. I don t know what the law says if your doctor is fat and unhealthy, though, in which case you may want to get a new doctor. You can t give what you don t have! This is my legal disclaimer as well as a tidbit of sound advice.

3 OVERLOAD I see this intro section to every WoM as becoming somewhat of a monthly newsletter to share what s been going on, thoughts that have been running through my head (often like a bull through a china shop) and whatever else feels right, especially since I plan on doing a formal intro to the actual creation of the WoM via video instead. My hunch is that the video version will transmit a lot more knowledge than the classic print-ro that I wrote in the beginning of each WoM PDF. And that s been a big focus of mine personally, since about August FEELING. What it feels like to feel emotions. What it feels like NOT to block emotions. What it feels like to act on emotions. What it feels like to NOT act on emotions. I used to consider emotions and feelings and intuition all the same, but I recently heard a distinction that I think is great: FEELINGS / \ EMOTIONS INTUITION You can feel emotions and you can feel intuition, but they re not one and the same. Emotions come from your body/mind, nature/nurture and are a part of you. Intuition comes from outside of your body/mind. You can label it as god, your gut, source, the universe, whatever you want, but the bottom line is that what you get from it did not originate in your DNA, your upbringing or the knowledge you ve gained in reading books, watching TV and observing life. What s powerful about this distinction is that now that I have a label for these 2 distinct things that I used to group as 1, I can act accordingly. For example, when my wife says she s disappointed about something and I feel that feeling I want to get defensive and argue my case and prove that I did not in fact ignore her and she didn t hear me acknowledge her question (possible hypothetical situation), I don t have to actually act on it because I know this is more an emotional feeling that was programmed into my gut from someone who raised me (possibly my mom) and that I am free to choose whatever response I want. Thus, instead of reacting, I can act, knowing that I m not denying my truth, but just choosing to run a different program instead of the one that often leads to me sleeping on the couch (possible outcome).

4 Before this distinction, I d feel bad for denying myself the opportunity to express my outrage at her not believing my case and would continue with my typical reaction to negative outcomes. However, with the new knowledge I ve gained, I can let the feeling pass as quickly as it comes and choose the better way and end up in my comfy bed, next to my lovely wife, waking up rested and ready to attack the day. Intuition, on the other hand, might be something I wouldn t pay attention to in certain situations, such as business partnerships that I never should ve gotten into in the first place (possible past event you may remember) because I didn t want to let emotions guide me when logic should be the dominant force. But now, because I believe that intuition is powerful and allows us to tap into wisdom beyond what s contained inside the skin-suit I call Eric, I am free to listen to it and heed it s advice, without feeling like I m acting like an emotional woman who doesn t know a good business deal when she sees one. You might ve seen this post I threw up on my FB page the other day. I consider this kind of thing your body s intuition. It s not an emotional thing it s your body telling you what s up. I falied to listen and paid the price. I hope we all learn from my mistake, s advice in mind: Where I work we separate lessons learned from lessons identified. Make sure you embrace this experience and learn from it, instead of identifying it and repeating it down the road. I hope to encounter a similar situation so I can truly learn the lesson. So I guess intuition can be further broken down: INTUITION / \ UNIVERSAL BODY Either way, it pays to pay attention.

5 OVERLOAD Fitness Ability Strength Cardio CAGE Cardio Measure Squat Bench Press Deadlift Intervals A+L

6 Intervals Here s the interval protocol: Warmup for 3-5 minutes 4 Intervals using the same speed for each, as follows: o 90 seconds hard, 4 minutes easy OR 400m hard, 4 min easy o 70 seconds hard, 3 minutes easy OR 300m hard, 3 min easy o 50 seconds hard, 2 minute easy OR 200m hard, 2 min easy o 30 seconds hard, 1 minute easy OR 100m hard, 1 min easy Cool-down for 3 minutes The weird work:rest ratios are based on a study I read about showing a peak in GH production from a specific interval protocol, which you can read about more here. The study basically shows that decreasing work periods over the course of a workout results in greater GH production. Let s use the science when we have it! The study was done on a treadmill with some specific parameters, but as long as you go hard during the work period and walk during the easy period, you re good to go. CAGE Cardio We re going to be hitting some good old Aerobic + Lactic workouts this month. The KUMITE is one example, the others are very simple timed circuits that will get the burn going.

7 Exercise Reps Tempo Rest Sets 1) Back Squat 2 ~ 2-3 min 8 / 12 Rest 5-10 minutes before going to the Pullups. 2) Pullup (Weighted) or Lat PD 2 ~ 2 min 8 / 12 3) Incline DB Press 10 Control 1 min 2 4) Stiff-leg Deadlift 8 Control 1 min 2 The KUMITE Perform as many rounds as possible of the following circuit in 5 minutes: 1. Burpees x 6 2. Leg Raise & Pump x 6 3. Inverted Rows x 6 Do 8 sets in Week 1, 12 sets in Week 3, keeping the same weight or going up. Exercise Date 1) Back Squat 2) Pullups / PDs 3) Inc. DB Press 4) SLD KUMITE (# of rounds)

8 Exercise Reps Tempo Rest Sets 1) Back Squat Jumps 3 / 4 ~ 1 min 8 / 10 2) Plyo Pullups or Muscleups :-) 3 / 4 ~ 1 min 8 / 10 CAGE Cardio Do as many reps as possible in the time outlined. 1. Low Lunge Splits 2. T-Pushups 3. Lunge Jumps 4. Push Plank 5. Rest 2 minutes Week 1 = 3 rounds, 30 seconds each Week 3 = 3 rounds, 45 seconds each Do 8 sets x 3 reps in Week 1, 10 sets x 4 reps in Week 3. Exercise Date 1) BS Jumps 2) Pullups/MUs

9 Exercise Reps Tempo Rest Sets 1) Back Squats 10 / 12 ~ 1 min 4 / 5 2) Pullups or Lat Pulldowns 10 / 12 ~ 1 min 4 / 5 Intervals Here you go, get that GH flowin! Warmup for 3-5 minutes 4 Intervals using the same speed for each, as follows: o 90 seconds hard, 4 minutes easy OR 400m hard, 4 min easy o 70 seconds hard, 3 minutes easy OR 300m hard, 3 min easy o 50 seconds hard, 2 minute easy OR 200m hard, 2 min easy o 30 seconds hard, 1 minute easy OR 100m hard, 1 min easy Cool-down for 3 minutes Do 4 sets x 10 reps in Week 1, 5 sets x 12 reps in Week 3, keeping the same weight or going up. Exercise Date 1) Back Squat 2) Pullups / PDs

10 Exercise Reps Tempo Rest Sets 1) Deadlift 2 ~ 2-3 min 8 / 12 Rest 5-10 minutes before going to the Pullups. 2) Bench Press 2 ~ 2 min 8 / 12 3) Reverse Lunge 8 per Control 1 min 2 4) 1-arm DB Row 10 per Control 1 min 2 The KUMITE Perform as many rounds as possible of the following circuit in 5 minutes: 1. Burpees x 6 2. Leg Raise & Pump x 6 3. Inverted Rows x 6 Do 8 sets in Week 2, 12 sets in Week 4, keeping the same weight or going up. Exercise Date 1) Deadlift 2) BP 3) Rev Lunge 4) 1AR KUMITE (# of rounds)

11 Exercise Reps Tempo Rest Sets 1) Power Cleans 3 / 4 ~ 1 min 8 / 10 2) Clap Pushups 3 / 4 ~ 1 min 8 / 10 CAGE Cardio Do as many reps as possible in the time outlined Squat Jumps 2. Mountain Climbers 3. Shoulder Tap Planks 4. Rest 2 minutes Week 1 = 3 rounds, 30 seconds each Week 3 = 3 rounds, 45 seconds each Can you say BURN? :-) Do 8 sets x 3 reps in Week 2, 10 sets x 4 reps in Week 4. Exercise Date 1) Power Clean 2) Clap Pushup

12 Exercise Reps Tempo Rest Sets 1) Deadlifts 5 ~ 1 min 3 / 5 2) Bench Press 10 / 12 ~ 1 min 4 / 5 Intervals Here you go, get that GH flowin! Warmup for 3-5 minutes 4 Intervals using the same speed for each, as follows: o 90 seconds hard, 4 minutes easy OR 400m hard, 4 min easy o 70 seconds hard, 3 minutes easy OR 300m hard, 3 min easy o 50 seconds hard, 2 minute easy OR 200m hard, 2 min easy o 30 seconds hard, 1 minute easy OR 100m hard, 1 min easy Cool-down for 3 minutes Do 4 sets x 10 reps in Week 2, 5 sets x 12 reps in Week 4, keeping the same weight or going up. Exercise Date 1) Deadlift 2) BP

13 OVERLOAD I think the font for OVERLOAD is tight, so this is just one more excuse to use it, as well as an opportunity to ensure everything gets implemented properly: Week # Day 1 Day 2 Day 3 1 Squat/Pullup - Strength Squat/Pullup - Power Squat/Pullup - Hypertrophy 8 sets x 2 reps 8 sets x 3 reps 4 sets x 10 reps 2 Deadlift/Bench Press - Strength 8 sets x 2 reps 3 Squat/Pullup - Strength 12 sets x 2 reps 4 Deadlift/Bench Press - Strength 12 sets x 2 reps Deadlift/Bench Press - Power 8 sets x 3 reps Squat/Pullup - Power 10 sets x 4 reps Deadlift/Bench Press - Power 10 sets x 4 reps Deadlift/Bench Press - Hypertrophy 4 sets x 10 reps Squat/Pullup - Hypertrophy 5 sets x 12 reps Deadlift/Bench Press - Hypertrophy 5 sets x 12 reps We cool? AWESOME. Then I m out. PEACE~ E