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Abstract

Wrestler Strenght

Discover The Secrets To Gaining Explosive Strength And Power That Will Have
You Competing At A Higher Level In No Time!

Are You A Serious Fighter Or Grappler Who Is Looking For The
Next Big Thing That Will Improve Your Performance In The Cage And On
The Mat??

Are You Tired Of Trying To Make Sense Of All The Strength And
Conditioning
Information Available And Want Something That's Proven To Get Results?

Are You Fed Up With Following Cookie Cutter Programs Designed For
Athletes, But Not Specifically For MMA Fighters And Grapplers?

Well You Can Finally Stop Scratching Your Head And Wondering
How To Make Sense
Of Everything Out There And Start Getting The Functional Knockout Power
And Grappling Strength You're Looking For!

Dear MMA Fighter Or Grappler,

You're about to discover what might be the most powerful MMA
specific strength training system ever developed. It's the same system
I've used to train professional and amateur MMA fighters at all levels
including former UFC Welterweight Tamdan "The Barn Cat" McCrory.

Before we get started, I'd first like to introduce myself. My name is
Dickie White and I hold a BS in Clinical Exercise Science from Ithaca
College as well as a Certified Strength and Conditioning Specialist
(CSCS) certification through the National Strength and Conditioning
Association (NSCA). I am the co-founder of Shamrock Strength and
Conditioning, LLC and Ironworks Gym in Binghamton, New York, and have
created a groundbreaking new MMA-specific strength training system that
is guaranteed to get you the strength and power you've been looking
for.

Whether you're new to MMA or Grappling or have been at it since you
could walk, my system will work for you.

I guarantee it and have the results to prove it!

Here is what some of my clients are saying about me:

" All my life I have never been considered much of an athlete, let
alone strong. I've always been too "scrawny" in my endeavors as an
athlete in many sports. When it came to martial arts, I finally found
great coaches that helped me to overcome my disadvantages physically,
and to use the tools that I had to the max. I tried strength programs,
but was never able to achieve any sort of substantial gains. By the
summer of 2009 I had begun to fill into my frame, but my added density
didn't equate to strength gained. After my fight at UFC 101 I knew I
had to make a change. I would no longer be able to fight at my greatest
ability at 170lbs. I needed to make the jump to 185lbs, and I needed
the strength to match the top fighters in that division. After my fight
I took the time to figure out a plan of attack. Thankfully I had a
successful and experienced strength coach right in my backyard. Dickie
White took me under his wing and put me through two 9 week blocks of
diesel lumberjack man muscle building strength training that made a man
out of what everyone else considered a pip-squeek. Now when I train, my
partners are astonished by how strong I've become and how I added to my
abilities the one piece of the puzzle that I was missing before: pure
diesel man muscle strength. Now that everyone has seen my gains
visually and experienced them physically, they're all dying to get on
the path to being a large American. The numbers speak for themselves,
and if you're looking for a strength training program that will give
you an edge on the competition and boost your training as a fighter or
grappler, then look no further than Dickie White's lumberjack man
muscle strength program. "

-Tamdan "The Barn Cat" McCrory, co-owner CNYMMA,
Professional MMA Welterweight record: 12-3, UFC Welterweight record:
3-3

mma workout

To give you an idea of where he started, here are some of his lifts
from the first week (8/24/2009-8/28/2009):
* Box Squat- 165 lbs for 5 reps
* Deadlift from Pins- 275 lbs for 5 reps
* Bench Press- 165 lbs for 5 reps
* Weighted Chinup- 40 lbs for 4 reps
* Log Clean- 171 lbs for 3 reps
* Clean- 205 lbs for 2 reps

Here are his numbers after the 9-week Base Building Program
(10/19/2009-10/23/2009):
* Box Squat- 345 pounds for 1 rep
* Deadlift- 455 pounds for 1 rep
* Bench Press- 250 pounds for 1 rep
* Weighted Chinup- 85 pounds for 2 reps
* Log Clean- 241 pounds for 1 rep
* Clean- 230 pounds for 1 rep (done in Week 6)

Here are his numbers after the 9-week Peaking Program
(12/14/2009-12/21/2009):
* Box Squat- 400 pounds for 1 rep
* Deadlift- 530 pounds for 1 rep
* Bench Press- 280 pounds for 1 rep
* Weighted Chinup- 110 pounds for 3 reps
* Log Clean- 281 pounds for 1 rep (done in Week 7)
* Clean- 270 pounds for 1 rep

mma workouts

" I've been involved with some form of combat sport for basically my
entire life and believe me when I say that I used to be just like you.
I thought that there was no way in hell strength training would ever
help me become a better fighter. Then I witnessed first hand the
transformation my business and training partner, Tamdan McCrory went
through. Within just a few short weeks of working with Dickie, I could
feel the difference in Tamdan not only on the ground, but also with the
increase in speed and power of his strikes. It's hard to believe that
with just a few short hours a week you can improve all aspects of your
game; but with this system it's possible and believe me I wouldn't be
saying it if i didn't see it happen with my own two eyes. Dickie's
knowledge of strength and power training for MMA are unparalleled which
is why I'm making sure all of the fighters in my school that are
serious about going pro work with him! "

-Erik "Chainsaw" Charles, co-owner CNYMMA, shown above supervising Jon
"Bones" Jones hit mitts
Appeared on TUF 7 Team Rampage vs. Team Forrest, Professional MMA
record: 11-5

Below are some of the principles I use in formulating my
MMA and Grappling workouts.

MMA Weight Training Principle #1 - Lift Heavy Objects To Get Strong.

It sounds simple, but with all of the bodybuilding and "functional
training" information available that seems to work its way into MMA
and Grappling workouts, I've found this simple fact to oftentimes
get lost in fancy program design. Look at the strongest and most
powerful individuals in the world- powerlifters, Olympic lifters,
and strongmen. They all follow this very simple principle.

On the opposite side of the coin- don't go overboard on "functional
training." While you should incorporate a number of styles and
principles into your MMA and Grappling workouts, you should also
avoid delving too deep into any one style, especially "functional
training." I put that term in quotes because any training that you
do should be functional (ie help you improve your performance as a
fighter/grappler), otherwise, why are you doing it? What I mean by
"functional training" is this new push to put combat sports athletes
on balance pads and BOSU balls and have them perform exercises. The
belief is that this style of training will best simulate the
instabilities found during fighting an opponent and train your
nervous system to be ready for these situations. In fact, a 2009
study performed by Jeffrey Willardson at Eastern Illinois University
and published in the International Journal Sports Physiology
Performance concluded that during whole body, intense weight
training, one must stabilize the core muscles to perform the
exercises and the capacity for maximal core muscle activation
actually decreases when people exercise on unstable surfaces- just
the opposite of what these "functional trainers" have been telling
you! I always knew they were lying through their teeth and now the
research proves it!

My belief is that the best way to feel an opponent's actions and
reactions and prepare yourself for the unpredictable nature of the
sport is by practicing your technique and by sparring. Nothing will
better simulate sprawling on an opponent and reacting to his moves
while he's under you better than by working on the situation with an
actual fighter, not a BOSU ball! It is my belief that your time in
the weight room should be spent developing your power to throw
harder punches and your strength to help you muscle through
takedowns and finish submissions.

A great example of this is Brock Lesnar. I think it's safe to say
that he is not the most technically gifted fighter, however, his
strength and power are years ahead of any other heavyweight.
Another great example is a comparison of GSP and BJ Penn, especially
in their first fight. BJ undoubtedly showed he had the far superior
striking so Georges was forced to take the fight to the ground. The
leg attacks Georges used were not his best timed and, as a result,
BJ was driven against the cage as he defended them. Because BJ
stopped his initial shot, Georges was forced to muscle BJ up off the
ground in order to finish his takedowns. No amount of balancing on
a BOSU ball is going to give your body the horsepower it needs to
finish shots like that late in the fight. That kind of strength and
power comes from heavy squats and cleans.

MMA Weight Training Principle #2 - Be Audible Ready.

Audible ready is an idea I stole from Dave Tate of Elitefts. It
basically means that you should have a plan, but be ready to make
changes on the fly. It's always smart to have an outline of your
training, but having a set in stone plan is something you want to
avoid when considering MMA and Grappling workouts. Outlining where
you want to be at the end of a training camp or a focused block of
strength training is important but be ready to take advantage of
days you feel great by looking to set new records. There have been
days that my clients will come in and just not have the firepower
needed to get through a heavy lift because they sparred or grappled
hard the night before. On days like that you have to be ready to
make adjustments and back off enough to where you still get a good
workout in, but don't push yourself into an injury or further
fatigued state.

MMA Weight Training Principle #3 - Incorporate A Number Of Training
Styles.

Newsflash- there is no one way to get stronger and more powerful for
MMA and Grappling. Olympic lifting, powerlifting, strongman,
kettlebells, medicine balls, band training, and even bodybuilding
have a place at some point in your MMA and Grappling workouts.
Committing yourself to one style of training is limiting your
strength potential as a fighter. Instead it's important to
incorporate many different styles of training, as they all have
their strengths and weaknesses and will all provide certain
benefits. Furthermore, identifying where you need the most
improvement (strength, power, etc.) will help you to better choose
which styles of lifting to incorporate more than others. For
example, if you feel strong while grappling, but don't feel like you
have enough "pop" behind your punches, then cleans, powerful
rotational exercises, and band and medicine ball exercises are
probably going to benefit you more than heavy bench presses and
deadlifts.

MMA Weight Training Principle #4 - Use Complex, Multi-Joint Exercises.

If you've ever read anything by a reputable strength and
conditioning coach you probably know that the bulk of your time in
the weight room should be spent on multi-joint exercises as opposed
to single-joint, isolation exercises. There are a few reasons why
this is a common recommendation.
1. Multi-joint exercises (things like squats and deadlifts to work the
legs and back as opposed to leg extensions, leg curls, back
extensions, etc) are a more efficient use of your time. If you can
get the same stimulus on your legs with 4 sets of squats that you
could get from 4 sets of leg extensions, 4 sets of leg curls plus
the additional core stability work that you would have to do in
addition to the leg extensions and legs curls, why would you choose
to do 10-12 sets of exercises instead of 4 sets? Unless you have
all the time to train in the world, you'd be crazy not to squat.

2. Multi-joint exercises are more functional. What I mean by this is
when you fight or grapple your body moves as a unit (watch a fight
or grappling match and see how much squatting, lunging, pulling and
pushing takes place). Because your body moves as a coordinated
unit in competition, don't you think you should train it that way?
Strengthening your muscles the same way they're going to be working
in the cage or on the mat is key when looking to get the most out
of your training.

3. Multi-joint exercises develop the body evenly. Now obviously if
you do all pushing exercises and no pulling you will develop
unevenly no matter how many multi-joint exercises you perform.
However, when you balance your program and perform multi-joint
exercises your body will develop evenly. Why is this important?
An uneven body is going to lead to instabilities and injuries. A
prime example of this is the shoulder joint. Because of the
importance placed on the bench press as well as the fact that that
lift is synonymous with lifting, a lot of fighters, grapplers, and
recreational lifters alike have overdeveloped and tight pec
muscles. Similarly, because chicks don't really dig muscular
external rotators and rear deltoids, these muscles tend to be
underdeveloped. As a result, instabilities within the shoulders
will exist leading to pain and a higher risk of serious injury.

MMA Weight Training Principle #5 - Have Goals.

As a fighter/grappler, having goals is something I'm sure you're
familiar with. I'm sure you have goals in regards to certain
competitions you want to win, organizations you want to compete in,
belts and rankings you want to earn, etc. But have you ever done it
for your strength and conditioning program? One of the big reasons
I feel Tamdan and my other clients are so successful is that they
come in every workout with a goal. For instance, there are even
times when Tamdan crushes the poundages that are set as the goal for
the day but won't move up because he knows he doesn't have it in
him. It has nothing to do with a strength issue; it is all mental.
He gets so prepared and so focused to put his energies into that one
lift that it doesn't matter how easy or hard it looked, that lift is
what he prepared for and was all he had in his gas tank for the
day. I know it seems stupid, but we really started focusing on
doing this during his 9-week Peaking Program. I'm confident that
having daily goals is the reason why Tamdan is able to still make
steady progress many months into his training and not plateau like
many others would have.

On top of introducing you to a few of the principles that I use as
the basis of my strength and conditioning programs for fighters, I
would also like to mention a few things to avoid that are often seen
in other coaches' MMA and Grappling workouts.

Here are, in no particular order, the top mistakes I've found most MMA
fighters and Grapplers make in regards to their strength training.

MMA Weight Training Error #1 - Strictly Training The Mirror Muscles.

All too often fighters and grapplers come to me with big chests,
shoulders, biceps, and six pack abs. With such an impressive figure
you'd expect them to be strong, but I couldn't tell you how many
fighters and grapplers come to me that can't perform more than a
couple chinups. In many ways MMA and especially grappling can be
considered a sport of pulling, wouldn't it make sense to develop the
pulling muscles? Similarly, almost every fighter and grappler that
comes to train with me has weak hamstrings and glutes. These muscles
are responsible for hip extension and are therefore hugely important
in sprawling, lifting an opponent, throwing more powerful strikes
finishing shots, throwing your opponent, and shooting on an
opponents legs. A lot of the underdevelopment of the hamstrings and
glutes isn't always the fault of the individual; there just aren't a
lot of known options other than the hamstring curl.

MMA Weight Training Error #2 - Lifting The Same Weights.

MMA fighters and grapplers always come to me and tell me they want
to get stronger. When I ask them if they've been lifting, almost all
of them say yes. During our first couple of workouts I'll usually
sit back a little and watch their level of intensity, technique,
etc. One of the most common things I find is that when I tell them
to do an exercise for say, 4 sets of 8 reps, they'll lift the same
weight for each set. When they start to go for the same weight that
they did easily for the first set I go up to them and ask "Are you
satisfied with your current strength level?" They will always
respond with a no which leads me to follow with "Then why are you
lifting the same weights that have given you your current level of
strength?!"

MMA Weight Training Error #3 - Performing The Same Exercises.

This is one of the biggest problems I find not only with fighters
and grapplers, but with most everyone. Your body adapts to
exercises!! If you were to perform the same technique over and over
again with the same setup and the same finish you wouldn't have much
of an arsenal would you? Similarly, your progress of understanding
the technique would plateau after a short while. But when you start
adding different setups, finishes, and angles to the same takedown
or striking combo you become a much more dangerous fighter. The same
happens in the weight room, most commonly with the bench press. How
many fighters or grapplers do you know that bench almost every time
they go into the weight room? The first few weeks, or maybe even
months, they make somewhat consistent gains right? But after their
body adapts to the stimulus their bench stops going up. This is
exactly when you need to introduce different variations, but no one
seems to want to, they want to stick with their routine because
"it's worked in the past" or "this bodybuilder wrote in a magazine
that this was the way to get full pec development" or something
along those lines.

MMA Weight Training Error #4 - Performing Too Many Exercises

A lot of people are big proponents of doing upwards to 10-12
exercises per strength training session. Not me. Why? Because if one
of the goals of your strength training program is to increase you
bench and you're doing 6 different pressing exercises twice a week
and your bench goes up, do you really know what most attributed to
this? One of the big purposes for experimenting with new exercise
variations is to see if it works for you. It may work for thousands
of others, but what good is it to you if it won't get you the gains
you want? Instead of doing a bunch of exercises each session, I
usually have my fighters and grapplers do around 6. I'll never have
them do more than 2 exercises for the same movement in a workout,
and not more than 3 or 4 in a 3-5 week training block. The reason
being that if my client is concentrating on increasing their floor
press, dumbbell bench, and dumbbell overhead press during a training
block and we go test their bench after and it's up, I have a better
idea of what caused that than if they were doing dumbbell benches on
a decline, flat and incline bench, barbell and dumbbell overhead
presses, various extensions, and 2 types of barbell benches.

MMA Weight Training Error #5 - Not Recording Your Progress

This is another huge mistake I see far too often. How do you know if
you're getting stronger if you don't know what you were lifting a
month ago??? How do you know what your maxes (both low and hi rep)
are for your various exercises? How do you know what exercises you
were doing a few weeks ago so you don't continue to do the same
things week in and week out? Keeping track of your progress not only
lets you know where you were, but also, what exercises and reps you
did to get where you are. It also give you goals to shoot for every
workout whether it be a 1 rep max, an 8 rep max, or a timed set.

MMA Weight Training Error #6 - Using Too Many Machines

In a fight or grappling match you have to stabilize various joints,
some more than other depending on the position you're in. Why then
would it make sense to use machines with fixed movement patterns
that nearly eliminate the need for stabilization? Ditch the machines
and train with free weights- you'll get a better, more efficient,
and more combat-specific workout.

MMA Weight Training Error #7 - Taking Advice From People Who Aren't
Qualified To Give It

Odds are you would take fighting advice of someone like Chuck
Liddell or Randy Couture into far more consideration than you would
the advice of someone who has never won a fight or coached
successful fighters. Likewise, I would like to suggest you listen
with a critical ear to someone preaching on how to become stronger
for MMA or grappling when they look like someone who has never
touched a weight in their life.

MMA Weight Training Error #8 - Stop Lifting Entirely During A Training
Camp.

While you may certainly not set any new records during a training
camp (mainly due to the increased volume of conditioning and
training sessions), eliminating your strength training program
entirely is a great way to lose a lot of strength and show up weak
for a big fight. If you're concerned about making weight, simply
cut down on the volume of the program. Instead of 4-5 sets of 8-10
reps, do 2-3 sets of 5-6 reps. That will cut your total volume down
by over half in some cases and will better ensure you're not
stimulating muscle growth during a time when you're looking to lose
weight.

MMA Weight Training Error #9 - Performing High Rep Conditioning
Workouts In The Weight Room.

Between all of the conditioning, sparring, and technique sessions,
don't you think you get enough conditioning? Why then are you doing
super high rep workouts in the weight room during your strength
training sessions? Training camps are similar to wrestling seasons
in the duration and physical demands on the body. There have been a
number of studies performed on wrestlers to measure pre, during and
post-season strength and power and researchers (University of
Wisconsin Oshkosh, Oklahoma State, etc.) have found that those
wrestlers who don't partake in a strength maintenance focused
program during the season experienced significant losses in strength
and power by the end of the season. A 12-week camp is very similar
in length to a wrestling season. Don't let similar losses in
strength and power ruin your chance at success!

With all the information regarding strength training for MMA and Grappling
that's out there, I think it's important to keep this little saying in mind:

"Methods are many,
Principles are few,
Methods often change,
Principles never do."

If You Find That You're Not Using The Principles I've Detailed Above, Or
Worse, You Are Falling Victim To The Top Mistakes Like Most Fighters and
Grapplers I've Worked With, I Can Help You More Than You Could Believe!

...I know what you're thinking right now- this sounds great, but why should I
listen to what Dickie has to say over the other strength and conditioning
coaches?

Well, let me tell you.

1. I am a long time member of the sport of wrestling.

I wrestled for over 12 years during which I was a 2x NYS Freestyle
and Greco-Roman Champions, a Junior Northeast Regional Champion, a
3x NYS Section 4 Finalist, and a Junior Freestyle All-American. I
know what it's like to go through the grind of wrestling season. I
know what the ups and downs of wrestling are like. I know the
frustrations that wrestling can cause. Much like a wrestling season,
a MMA camp and MMA training in general can feel like a grind at
times. Having a strength coach in your corner who understands how
to make adjustments based on how your MMA training is going is of
the utmost importance to best ensure you keep progressing and don't
push yourself into a state of overtraining.

2. I am educated, certified, and experienced.

Would you go to someone who got an A in high school algebra to get
your taxes done or would you go to a certified accountant? Would you
discuss legal matters with someone who says they passed a test after
taking a weekend course or would you talk to a lawyer? To improve
your striking ability, would you hire someone who thinks he's tough
because he's won a few bar fights, or would you hire a striking
coach who has years of experience? Similarly, would you trust your
performance to a guy with a subscription to Muscle & Fitness, or
would you choose someone who is highly educated and certified? I
don't know about you, but I only have one body, and I know you only
get a small number of opportunities to reach your goals. Great
opportunities don't come around often, be ready to seize them when
they do!! Not only do I have a BS in Clinical Exercise Science, but
I am also a Certified Strength and Conditioning Specialist. On top
of that, I've been writing wrestling and MMA specific strength
training programs and working side by side with some of the top
amateur wrestlers, fighters, and professional fighters in the
country for over six years! I have the knowledge and experience on
how to maximize your strength to become a better MMA fighter.

3. I actually lift weights.

I am a powerlifter in the USAPL and currently my best lifts are a
600 squat, 465 bench, and 625 deadlift. Just like in the discussion
above, would you take advice on how to get strong from someone who
wasn't strong? I practice what I preach and have high goals for my
powerlifting career that I will accomplish before my competitive
days run out. I know what it's like to hit a plateau and battle
through it. I know what that record feels like after battling
through a plateau. I know what it's like to deal with injuries and
have to work around them. And, most importantly, I know what it's
like to have to balance the stresses of school, work, life, family,
friends, training, diet, weight cutting, lifting, and all the other
things thrown in.

Life Is Way Too Short To Try And Learn This On Your Own Through Trial And
Error.

Why Do Things The Hard Way?

Take The Short Cut To Learning How To Get Overwhelmingly Strong And Model An
EXPERT!

Why go through years of trial and error when you can read this E-book
and watch the videos (in a matter of hours) and master the MMA workout
secrets known by only a handful of world-class strength coaches? You'll
then parlay your newfound knowledge into a rock hard body in a matter
of a few short months. This is exactly the kind of strength training I
wish I had 15 years ago when I was just getting started! Learning even
a small portion of this information would have short cut my success
hugely!! These are secrets most people NEVER discover by trying to do
it on their own.

So What's the Bottom Line?

How Much Does This Complete Program Cost?

I have some great news for you! Since there are no material costs for
the E-book or videos, you can get this product for much less than it
would cost if it were a hard copy manual - AND you get it instantly (no
waiting for the mail!). Your investment that is guaranteed to improve
your performance in the cage is now only $49! You get the MMA Workout
E-book complete with detailed sections and photos for all of the
exercises performed in the two 9-week programs .This complete package
all for just $49, which is less than what the programs alone would cost
you!

Since I'm a numbers guy, let me break this down for you the
way I see it.

For a one time investment of only $49 you get:

An E-book consisting of over 175 pages of step by step instructions
side by side with sequential action photos of every exercise used in
the programs you'll be following! This is a no bull; fluff free E-book
with easy to follow setup and execution instructions with a $99 value!
MMA Workout

But wait if you Order Today, I'll throw in
all of these Bonus Gifts!

1) The Strongman for Combat Sport Athletes Strength System-
This 133 page E-book contains all the information youll need on the
types of equipment to use, where to find them, all of the exercises I
use with my combat sport athletes to help them reach their full
potential. I break down proper technique for every exercise and include
step by step pictures as well. Also included are 4 templates that cover
both "in-season" and "out of season" lifting for two and three times
per week. Within each template section are a number of sample workouts
that Ive used with my combat sport athletes to build unstoppable
strength and power! a $89 value! MMA Workouts
2) Explosive Power Training For Combat Sport Athletes- This
116-page E-book includes over 70 of the speed and power exercises I use
with the combat sport athletes I train to maximize their power,
especially before major competitions. All of the exercises have private
links to videos demonstrating the techniques and there are 5 programs
at the end with 51 total weeks of workouts! On top of that, all of the
power exercises have been hyperlinked so if you ever have any questions
you can just click on it and it will send you to a video rather than
having to go back through the entire E-book! a $89 value! mma exercises
3) 9-Week Base Building Program- This program is put together
in an interactive Excel file allowing you input your maxes from
previous weeks so you know about where you should be lifting that week!
This is a great way to prepare your body for the hard training to come
in the weeks follow- a $180 value! mma workout routine
4) 9-Week Peaking Program- This program is put together in an
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a great way to peak your strength and power before a grappling
tournament or fight- a $180 value! mma workout schedule
5) 2 Workout Logs- Two full-length workout logs detailing the
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logs will help you know what to expect and how to progress and are
therefore valued at $20 each! mma training workouts
6) 3 Training Videos- Three nearly full length workout videos
(approximately 45 minutes each) of Tamdan to give you an idea of the
pace at which you should lift, how to make adjustments on the fly, the
intensity he lifts at, the proper execution and technique on a number
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7) Suspension Strap Training- This 77 page manual goes through
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at home
8) Interview With Chiropractor- An in-depth interview with
long time Doctor of Chiropractic and now Medical Doctor, Mike
Siciliano, on low back pain, strengthening the low back, proper lifting
technique, effective core training for combat sports athletes, and much
more! This audio interview combined with the transcription of the
interview are two great sources of information on proper low back
strengthening from a man who has deadlifted 670 pounds! A $50 value!
mma core workout
9) Three 12-Week Programs- Each of these 12-week programs is
one that I've used with some of my top college wrestlers and grapplers
to help prepare them for National and World Level Competition! In these
programs you'll learn exactly how I incorporate both traditional weight
room lifting with Strongman Training to your maximize strength and
power. A $250 value! mma workout routine
10) Interview With Powerlifting World Champion- This interview
with 100% Raw World Powerlifting Champion, Anthony Campo, goes into all
the details needed to be a successful deadlifter. Additionally, it
includes Anthony's famous 13-week deadlift program that he's used to
add over 100 pounds to his deadlift in less than a year! Listen to the
audio interview, read the PDF, or both. Either way, put this
information to use and you'll get the iron back you need to finish more
takedowns! A $50 value! mma workout plan
11) Division 1 Wrestling Strength Program- A 16 Week Summer
program used by Cornell University over the Summer of 2009 to help
their wrestlers maximize their power before the pre-season began. A
$150 value! mma exercises
12) Program Of 2X NCAA Champion- A 20 Week program I used with
a 2x NCAA National Champion. Train like one of the top wrestlers in the
country to get the strength and power needed to dominate in the clinch
and on the ground! A $180 value! mma training workouts
13) Intructional Videos- Instructional videos of me taking you
through step by step how to set up and perform a number of exercises as
well as how to set up band and chains for the different exercises
detailed in the E-book! A 30-minute training session with me to teach
you how to do all of this is a $35 value!
14) Basic Principles Guide- A 20 page E-book consisting of
nutrition recommendations, principles to follow once you're done with
the programs, tips on ways to tweak the program to better fit your
needs as well as ways to make adjustments based on what equipment you
have access to. This E-book is full of helpful information and has a
$30 value! mma training program

15) FREE Lifetime Access to Extreme MMA Workout System Upgrades- When
you come on board with me, I will be with you for the long term in
continuing to find ways to make the program better, more complete, and
easier to follow. If new editions of the book are released, you will
receive all book updates absolutely free. When a new, updated edition
of the Extreme MMA Workout System is released, you get it for FREE!
It's easy - I will simply contact you through my private clients-only
newsletter and send you instant download instructions so you can stay
totally up to date on the latest MMA weight training breakthroughs.
MMA Workout

For Less Than The Cost Of One Personal Training Session, You Can Now Learn
Exactly How To Get Unbelievably Strong And Powerful For MMA And Submission
Grappling!!

BUY NOW - MMA Strength and Power Training Package-

Now, I know you can't put a price on winning more fights and grappling
matches, so I won't factor that in. However, the concrete numbers that
are available add up to over $650! Yes, that's right; I'm offering you
a package valued at well over
$650 for the low price of $49!

Once you place your order on Clickbank's secure server, you will be
directed to the download page, where you can download the videos and
E-books and get started IMMEDIATELY. The E-book is in PDF format, which
can be viewed on any computer (PC or MAC). You can read it right on
your computer screen, or you can even print out your own hard-copy and
put in a 3 ring binder and take it to the gym with you to reference as
needed! You can also upload the videos onto your iPod and take those
to the gym with you to reference as needed!

That's all there is to it. Once you've downloaded your training
package, read the E-books from cover to cover and watch the videos from
start to finish. Then take action and start getting stronger than you
have ever been!

Check Out This 551lb Competition Deadlift Tamdan Hit And Think Of How You
Could Dominate With That Kind Of Strength And Power!

But Wait, In Order To Help Celebrate My Fourth MMA Victory, I Am Lowering The
Cost From $49 To Only $29! But Act Now Because The Price Will Go Back Up To
$49 When The Countdown Below Reaches Zero!

countdownr/external.html?logo=clock.png&alert=&time=2012
_01_01_23_59&title=Time%20Left%20To%20Save%3A&repeat=3&url=&background=
transparent
Countdownr

BUY NOW - MMA Strength and Power Training Package-
> Your Friend in Strength,
Dickie White, MBA, BS, CSCS
MMA Strength Coach
Shamrock Strength and Conditioning, LLC

P.S. If you are sick and tired of spending hours upon hours in the gym
doing ineffective strength and conditioning workouts and getting next
to no results, then use my MMA Strength and Power System to cut back on
your workout time, increase your ability to impose your will in the
cage, and help you win more fights and earn bigger paychecks.
P.P.S. There's only one catch to all this. You need to act now to get
the complete bonus package. With all the new bonuses I've just added,
I've been told this package is way too cheap now and the price will be
going up very soon. Or, if I decide to keep the price the same, the
bonuses may be withdrawn at any time and put up for sale separately.

BUY NOW - MMA Strength and Power Training Package-

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