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3 Copyright, Disclaimer, Other Fun Stuff Copyright 2015 by Mixed Martial Media Inc. 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. Published by: Mixed Martial Media Inc College Street, 1 st Floor Toronto, Ontario, Canada M6H 1B5 support@ericwongmma.com Web: I figured I d update my little disclaimer here for The bottom line is that this is an exercise program and as such, will get your heart rate up and increase your blood pressure, which is what any physical exertion is supposed to do. If you can t handle this, then you may need to back off and figure this out. One suggestion is to walk consistently, at least 30 minutes a day, at a brisk pace (no need to power walk but don t dawdle). Do this and eat a diet comprised of whole and natural foods and drink water and you ll soon be able to handle exercise like what s in this program. While I do my best to teach you proper technique, it s up to you to do it. If you don t, you re at an increased risk of injury. Even if you do, there s a risk of injury, just like there is with anything including going up and down stairs. 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. Copyright 2015 by Mixed Martial Media Inc. 3

I specialize in working with mixed martial arts (MMA) athletes.

4 Introduction Dear Fitness Buff, Thanks for checking out my 1-arm Pushup Power program. Before we get into the details and background about why you want to perform 1-arm Pushups in the first place and how this program will help you achieve this, I d like to tell you a bit about myself. I specialize in working with mixed martial arts (MMA) athletes. MMA is such a dynamic and explosive sport that requires so many different qualities to be trained, that it creates a challenge to develop programs that balance these considerations and improves them, without detracting from anything. So even if you re not a fighter, if you want functional, athletic muscle and a lean, not overly bulky physique, then you definitely want to pay attention to how these guys train. The first fighter I ever worked with was my Brazilian Jiu-Jitsu instructor, Jeff The Inferno Joslin. Whenever he tells people his nickname, he always throws in, Not because it burns when I pee. He s a funny dude, an amazing instructor and was a highly skilled MMA fighter. Anyway, after I started training him, he got the call to fight for a belt in a Canadian organization, which he won by brutal KO in the first round. Here s a pic of what the big punch looked like: Copyright 2015 by Mixed Martial Media Inc. 4

After this win, the UFC called and Jeff was matched up against Josh Koscheck.

Soon after this, other fighters started calling and asking Jeff what he was doing to make such drastic improvements in

He pointed them in my direction and it was soon after that I was training a lot of local fighters and now I continue

of his cornermen in his UFC debut at UFC 115 in Vancouver, BC. There s me in the background.

5 After this win, the UFC called and Jeff was matched up against Josh Koscheck. Although he was close to a submission before the bell ended the round, he lost a tough decision. Soon after this, other fighters started calling and asking Jeff what he was doing to make such drastic improvements in his strength, conditioning and physique. He pointed them in my direction and it was soon after that I was training a lot of local fighters and now I continue to train fighters, the latest being Claude Patrick, whom I had the privilege of stepping into the Octagon with as one of his cornermen in his UFC debut at UFC 115 in Vancouver, BC. There s me in the background. So that s a little bit about me! I d love to talk with you on my blog at where I post articles, videos and other training and nutrition strategies for athletic performance and health. See you there! Eric Wong, BSc, CSCS Copyright 2015 by Mixed Martial Media Inc. 5

6 Program Background When you think of the 1-arm Pushup (OAPU), who comes to mind? For me, the first guy that enters my mind is none other than Bruce Lee. He made the OAPU famous when he busted out a huge set off of 2 fingers in front of a big crowd, wowing everybody in attendance. This is an amazing feat of strength, and more importantly for a mixed martial artist core stability and total body integration. Because you re pushing off of one arm, your core must resist rotation to maintain good form. It s this rotational core stability that creates explosive knockout punches and helps pull off big throws. Plus, because the internal and external obliques are the primary muscles in performing this function, they ll get shredded up in the process (not a bad side effect, eh). Other muscles that get maximally activated during the OAPU include the shoulder stabilizers (all the rotator cuff muscles, serratus anterior), the lats, triceps and hip flexors. This ain t no regular pushup! Copyright 2015 by Mixed Martial Media Inc. 6

I ve seen lots of pictures of people attempting to perform OAPUs on the net and most have horrible form.

staying on the toes You don t get the elbow to at least 90 degrees The butt hikes up too high OR The hips and stomach sag toward

Anyway, here s how the OAPU should look at the start and the bottom: START END You re basically trying to maintain the same form

7 I ve seen lots of pictures of people attempting to perform OAPUs on the net and most have horrible form. Bad form looks like the picture to the right, which includes: Hips rotated Feet rotated to the sides vs. staying on the toes You don t get the elbow to at least 90 degrees The butt hikes up too high OR The hips and stomach sag toward the floor And this clown isn t even at the bottom of the movement where it really gets tough. Anyway, here s how the OAPU should look at the start and the bottom: START END You re basically trying to maintain the same form as regular two-arm pushups shoulders and hips square, spine in neutral position, shoulder blades pulled down and back throughout the movement and a good range of motion. Copyright 2015 by Mixed Martial Media Inc. 7

8 So before you set out on your quest to improve your OAPU form and # s, let s review why you want to do this in the first place: 1. Because doing OAPUs is bad ass 2. When you increase your # s and improve your form, you know you re improving the most important form of core stability for a fighter rotational stability 3. It ll harden your entire core from the abs to the obliques to the lower back muscles 4. You re shocking the nervous system into learning something new and improving its ability to co-ordinate multiple muscle groups in a functional pattern 5. You can easily assess your progress by performing max OAPUs before and after 6. You can clearly see if you have a muscular imbalance from side to side The first step is to assess yourself and see how many OAPUs you can do before starting the program, then you can compare your results after. Print this sheet off to track your # s. Date # of OAPUs left arm # of OAPU right arm When you do the after test, give yourself 4 days after you finish the last workout to give the body time to recover and peak so you know exactly how much improvement you ve made. Right after finishing the program, your body will be recovering from an intense final workout, so make sure you take this rest. It s also a good idea to video your technique so you can compare that as well. If you do this I d love to see it, so upload it to YouTube or facebook and send the link to support@ericwongmma.com. Lots of guys do the same # before and after, but because they now practice better technique, they ve actually improved drastically, so if you haven t improved in the # of reps you can do but your technique has improved, good job. The 4-week program is made up of alternating a Day 1 and Day 2 workout, training 3 days per week. So a typical schedule would be Monday (1), Wednesday (2), Friday (1), then the next week starts with Mon (2), Wed (1), Fri (2), etc And it s not just an upper body/core program it s a balanced program with the goal of finally being able to bang out some impressive OAPUs! I ll never give you an unbalanced, incomplete program. The most important thing is to stay consistent with the workouts and follow all the outlined # of reps, sets, and rest periods exactly. Copyright 2015 by Mixed Martial Media Inc. 8

9 Understanding the Training Template All strength programs will be provided in the following format: Exercise Reps Tempo Intensity Rest Sets 1) Bench press RM 60 s 2-4 2) Prone cobra s 3 min total ½ of hold 1 Exercise name and order of the exercise to perform Reps a repetition is one complete motion through the exercise, for example, one repetition of the bench press is taking the bar off the rack, lowering it to your chest then pressing it up until your elbows are straight Tempo the pace of the movement or amount of time to hold a static exercise lower the weight over 2 sec (eccentric), no pause at bottom, lift weight over 2 sec (concentric); if you see an x that means you do the rep as fast as possible 1 2 X lower the weight over 1 sec, pause at the bottom for 2 sec, lift the weight as explosively as possible Intensity the amount of weight to use or time to work for the exercise Max do as many reps as you can in perfect form -1 RM (reps to max) stop when you feel like you have one more rep left in perfect form -2 RM stop when you feel like you have two more perfect reps left BW body weight exercise % 1 RM your 1 rep-max multiplied by the % given Rest - amount of time to rest in between sets ½ of hold if holding for 20 s, rest 10 s between reps 60 s if you see a down arrow, it means proceed to the next exercise without resting, once you see the right arrow, rest for the amount of time shown then go back to the first exercise in the sequence (superset or circuit techniques) Sets a number of repetitions performed together Now that you understand the terminology used for your program, you may be curious as to why we prescribe ranges of repetitions and sets. The ranges are given instead of exact numbers because of the principle of progression; exercises will continue to benefit you only if they are progressed. If you do the same weight for the same number of reps each session, your body will adapt and the exercise will be less beneficial. So, the bottom portion of your program is dedicated to the Tracking Log. The Tracking Log enables you to write down the exact number of reps, sets and weights that you used so that you can improve upon the session next time. Copyright 2015 by Mixed Martial Media Inc. 9

10 Exercise Reps Tempo Intensity Rest Sets 1) Bench Press RM 60 s 2-3 2) Prone Cobra s 3 min total ½ of hold 1 Exercise Date: Aug 10/07 Aug 13/07 Aug 16/07 Aug 20/07 1) Reps Intensity 2) Reps Intensity lbs 9 20 s holds lbs 6 30 s holds lbs 4 45 s holds lbs s 30 s For the Bench Press on Aug 10/07, the athlete completed 2 sets, doing 12 reps for the first set and 10 reps for the second, both using 135 lbs. For the Prone Cobra, the athlete did 1 set of 9 reps holding each rep for 20 sec on the same day. KEY: make it a habit to write down the reps performed after each set is completed As you can see, for each session the athlete was within each rep and set range for both exercises. The progression from workout-to-workout follows a step-wise progression model for the bench press as displayed in the following graph: Step-Wise Progression Workout # Repetitions Intensity The athlete starts at 8 reps then works up to the top of the range (12). At this point, the athlete increases the intensity, and goes back to the bottom of the rep range (8). To progress your exercise program, work your way up to the top of the rep range, then increase the intensity, which will bring the number of reps you can perform back to the bottom of the range, at which point you will work your way back to the top. Following step-wise progression will ensure that you continue to improve from workout-to-workout. Now there are many ways to progress a routine, this being the most simple. However, you may need advanced techniques to break through plateaus. If this is the case, I suggest you contact me and tell me your problem and I ll see what I can do to help. Copyright 2015 by Mixed Martial Media Inc. 10

11 1-arm Pushup Power Day 1 Click Here to Watch Videos of all the Day 1 Exercises Exercise Reps Tempo Rest Sets 1) OAPU (with spot if needed) See table Control 90 sec 2 3 A2) Pullup (or wide pulldown) X 2 4 A3) Bulgarian split squats 6 8 Control 90 sec 2 4 4) Renegade rows 4 6 per sec 2 4 B5) Barbell rollouts 6 8 Control 2 4 B6) 1-leg Jacknife on SB 8 10 per sec 2 4 7) OAPU (with spot if needed) See table Control 90 sec 2 3 8) Mixed grip pushup iso hold 2 positions sec Same as hold time 1 Training and Tracking Log Workout #1: Workout #3: Workout #5: 1 2 sets x 4 reps 3 sets x 4 reps 2 sets x 6 reps A2 2 sets 3 sets 4 sets A3 2 sets 3 sets 4 sets 4 2 sets 3 sets 2 sets B5 3 sets 3 sets 4 sets B6 3 sets 3 sets 4 sets 7 2 sets x 4 reps 2 sets x 4 reps 2 sets x 6 reps 8 Hold 20 sec Hold 30 sec Hold 30 sec Training and Tracking Log Workout #7: Workout #9: Workout #11: 1 3 sets x 6 reps 3 sets x 8 reps 3 sets x 10 reps A2 3 sets 2 sets 3 sets A3 3 sets 2 sets 3 sets 4 3 sets 4 sets 3 sets B5 3 sets 4 sets 3 sets B6 3 sets 4 sets 3 sets 7 2 sets x 6 reps 3 sets x 6 reps 3 sets x 4 reps 8 Hold 40 sec Hold 40 sec Hold 50 sec Copyright 2015 by Mixed Martial Media Inc. 11

12 Eric Wong s 1-arm Pushup Program Day 2 Click Here to Watch Videos of all the Day 2 Exercises Exercise Reps Tempo Rest Sets 1) Bench press 4 6 per Control 90 sec 2 3 A2) 1-arm row X 2 4 A3) Deadlift 6 8 Control 90 sec 2 4 4) 1-arm dumbbell press SB 6 8 per Control 60 sec 2 4 B5) Superman plank 3 per Hold 10 sec 2 4 B6) Prone rollup SB Up to 12 Control 60 sec 2 4 Training and Tracking Log Workout #2: Workout #4: Workout #6: 1 3 sets 3 sets 3 sets A2 2 sets 3 sets 4 sets A3 2 sets 3 sets 4 sets 4 2 sets 2 sets 3 sets B5 2 sets 3 sets 3 sets B6 2 sets 3 sets 3 sets Training and Tracking Log Workout #8: Workout #10: Workout #12: 1 2 sets 3 sets 2 sets A2 3 sets 4 sets 3 sets A3 3 sets 4 sets 3 sets 4 3 sets 3 sets 2 sets B5 4 sets 3 sets 4 sets B6 4 sets 3 sets 4 sets Copyright 2015 by Mixed Martial Media Inc. 12

Copyright, Disclaimer, Other Fun Stuff

Page 0 Copyright, Disclaimer, Other Fun Stuff Copyright 2015 by Mixed Martial Media Inc. All Rights Reserved. No part of this work may be reproduced or transmitted in any form or by any means without express