powerDOJO

Category: Success Stories

  • 67 Year Old Grandma Climbs Rope…

    67 Year Old Grandma Climbs Rope…

    Maggie is a 67 year old grandma who joined the powerDOJO Inner Circle just over a year ago.

    When she joined, she told me she could barely do Pushups from her knees.

    Well, now look at her:

    And this is just one of many new feats of strength that she’s been able to accomplish since joining.

    Her positive “CAN DO” attitude and willingness to ask questions combined with consistent effort (and I like to think some good programming) has kept her progressing and now she’s doing things many guys half her age can’t do.

    So, don’t doubt yourself or your abilities…

    Know that you have so much potential waiting inside of you to be revealed.

    All it takes is a positive attitude, consistent effort and a good plan.

    Now get out there and DOMINATE!

    Coach E

    P.S. Please feel free to congratulate Maggie below!

  • Simple 3 Step System to Achieve YOUR Goals

    Simple 3 Step System to Achieve YOUR Goals

    slackline

    With all of the info coming at you, it’s easy to get bogged down with info overload…

    An example is a reply to a follow-up email I got from John, a new Shoulder Flexibility Solution customer, who told me,

    “I haven’t started yet because I’ve gotten a bunch of new programs over the last couple of weeks and I don’t know what to do!”

    This is why I’ve recommended many times to stick to just 1 or 2 fitness newsletter lists, because any more than that and you’ll get overwhelmed (and might find your bank account a little lighter).

    Now, the system I’ve outlined below works best in the order presented.

    The thing is, many people skip steps or do them in a different order, which negatively impacts long-term results.

    But as you’ll see, there’s logic to this order, so check it out to see what’s up…

    That’s why Step 1 of my 3 Step System is as follows:

    JUST DO SOMETHING. IT DOESN’T MATTER WHAT, JUST TAKE SOME TYPE OF ACTION.

    This is the most important thing to do when you’re getting started.

    When I first started working out when I was 16, I did 3 exercises:

    1) Bench Press

    2) Bicep Curls

    3) Skull Crushers

    A horribly imbalanced program but guess what, I got some results and those results fueled my motivation to keep going and learn more.

    Now, I like to think my programs are a little more sophisticated. 😉

    Even if your actions produce no or negative results, at least now you know what DOESN’T work and can adjust accordingly.

    This brings us to Step 2:

    Once you’ve got some momentum from whatever actions you’ve taken, then do some self-directed research and learning and apply what you learn (and notice the results).

    When it comes to self-directed learning, the internet has given us opportunities to learn from the best like never before.

    Obviously this opens up issues like John experienced, but when you properly harness the opportunities available, you’ve got such powerful resources available.

    I recommend doing self-directed learning to begin with because a) it’s cheaper and b) doing so allows you to further build your action muscle.

    At this stage, many people jump from Step 1 to Step 3, which I believe sets them up to be life-long dependents, always depending on extrinsic sources of knowledge and motivation.

    So, what is Step 3?

    Here it is:

    Do the self-directed thing until you hit a plateau, then find a coach/mentor/trainer/teacher to work with.

    This is the time to step it up, because you’ve exhausted your ability to progress based on yourself.

    It’s also better because when you approach a coach having taken action already, if the coach is worth his salt, they’ll respect you more for it since they know you don’t need to be babysat and you’re going to do what they say.

    This can be in a small group setting or 1-on-1, but the insights you can get from an experienced and skilled coach once they learn about your history and how you tick can truly be invaluable.

    I’ve had many of both types of clients and now, I only take on the 2nd type of client because I’m not going to hold anybody’s hand.

    You can hire a rep counter at your local gym for that.

    In fact, I rarely do regular training sessions now, I simply do assessments and program design and enough sessions to ensure you’re doing things right, then it’s on your merry way.

    This is cheaper for the client, empowers the client and helps them be autonomous and is much more enjoyable for me.

    So there you have my Simple 3 Step System for Achieving YOUR Goals.

    Now I want to know if you haven’t achieved certain goals because you’ve missed any of these steps or you did them in the wrong order?

    Leave me your feedback below and let’s chat.

    Coach E

  • Meet Chazz. This is his story.

    Meet Chazz. This is his story.

    Chazz is one of my powerDOJO Kyoudai.

    He’s been a member for a long time now.

    One of the things I encourage the Kyoudai do is participate in the Forum – share their training logs, talk about their successes and get help to deal with obstacles and challenges in their lives, not just fitness.

    fireman-rescueThat’s how we know that Chazz is a Firefighter.

    You know, those guys that signed up to run into burning buildings if there are people inside to carry them out to safety.

    They’re the same ripped guys that put out those calendars every year.

    Well, he recently posted why he’s been a little inactive in the powerDOJO Forum (we call it the MASTERMIND) lately, and he’s got a damn good reason.

    I’m not going to talk much about it and instead, share what he wrote, but I will say this…

    It’s clear why he’s chosen to be a firefighter as his career, his story shows just how self-less he is and how much he cares for others.

    I’ve posted it without edits – please read it in its entirety and feel free to respond to him in the Comments below with any ideas about how he can achieve his goal.

    – Eric

    P.S. Keep your eyes open for more about this great story.

     

    ENTER CHAZZ

    So hopefully you’ve all noticed a drop off in my comment participation lately. My workouts haven’t been as consistent either; I’d like to think when I get in the gym I still get it in though. So I vaguely hinted in one of my WO trackers that I was working on something. So let me go ahead and throw it out there.

    About the beginning of the summer I had a friend from my fire recruit class pass away.

    He was in a motorcycle accident which
    caused the car to rollover onto him,
    and he was declared on scene.

    Since then I spent alot of time helping his family where I could. Personally what really chapped my ass was his father wasn’t around during his youth. He was pretty much raised by his mother. So when he died he had a child who was just about to turn one. He had all the plans in the world for his son. He was going to get married to his son’s mother, he was building the life for his kid that he never had. Ask @Eric who is currently feeling all those emotions to the fullest…all other life accomplishments aside…that’s what life is all about right there. Now he’s gone.

    In the process of caring for my brother’s family, the way I know he would have done for mine, this constantly rang through my mind. So I decided I wanted to do everything in my power to help fulfill his dream in his absence. I talked it out with my wife and she agreed it was worth pursuing. So I began to come up with how to manifest this dream. I took my rough idea to the family and his closest advisers and got the green light to begin working on it.

    Enough suspense…here’s my idea.

    I am trying to create an annual event to help raise
    money for Ethan; the son of Garrett Greene…
    recently deceased firefighter, father, and friend.

    I knew I wanted it to be something physical because I wanted the participation of my other brothers in the department. Typically that would be a 5k or something like that. However if there is one thing I recall from the academy neither Garret nor myself were “runners.” In fact I’m pretty sure we both had a particular disdain for running. Plus, a 5k attracts a certain type of athlete that probably already had plans to do a 5k every year. I want to draw a much bigger crowd and much more diverse kind of athlete. So my friend from high school just recently opened a crossfit gym called Grounded Crossfit. So I talked it over with him, and bam I have my event. I’m attempting to put on a Crossfit tournament next year. I think I’m gonna call it either The G2 Gauntlet or Greenes Gauntlet. (G2 is for Garret Greene)

    I want a couple different divisions competing. Something along the lines of pro, amateur, and a kids division. The pro would be like hardcore crossfitters who train year round. The amateur would be your athletic breed of firefighters (and anyone really who isn’t 100% COMFORTABLE with just jumping into a crossfit event), and the kids would complete the family environment that I want to promote; and hopefully draw a much bigger “cheering” section of people who drop $5 bucks just to get in the door and see there husband, wife, and or kids get all hulk for a day.

    I also got the go ahead from the gym owners to throw a big ass barbeque at the end of the competition to end the day. They also agreed to host the event at their gym, and create the program to compete with. So I’m scheduled to have a followup meeting with the family soon, and thus far I have an event, a place, trainers who specialize in crossfit and kids development, and essentially a rough plan to manifest the whole thing. Ideally for the future I would like a few things to come of this. First and foremost I would like this to actually be an annual event, second I would like the money from this event to at a minimum replace the lost income of Ethan’s father, at a maximum I would love nothing more than to put Ethan through college, and finally somewhere down the road I would like to create a foundation that would offer the same opportunity to the children of other fallen firefighters.

    Thus far the gravity of my dream has been weighing on me. So my goal has been to think about it everyday, and do something to work towards it every day. As a matter of fact in the next couple days I plan on taking my 9 year old son in to the gym, and letting him do a little work with the trainers so hopefully he can start brain storming on the kids division. My goal is not to frighten people, but instead create a healthy competitive environment for all. It’s not so much about who wins, but how we all compete. So essentially that’s my “fight” that I’m training for. Some of you may have noticed the one or two crossfit workout’s I put in my tracker now you know why.

    So hopefully that answers the question posted in my title…and maybe a few more for those who actually wondered. So now that it’s out there in the forumn I’d like to ask all my brothers fro any help, advise, etc that you have to give. I do mean any!

    Between logistics, fundraising, my own personal athletic preparation, marketing, the list goes on….

    I know I am overwhelmed and am just trying to take it step by step so my mind, body, and soul stays calm.

    I know I can do this…

    I’m not entirely sure how yet. I will get there, but the more mentors I have in the process the more this process will feel like a trial of self character and not trail and error. Thanks for listening, and please feel free to reach out if you think you can support me at all in this. I will need it.

    ==============================

    Hey, Eric again…

    I just wanted to encourage you to share any ideas you may have to help Chazz out, or if you’re in the Burtonsville, Maryland area, connect with him by leaving your email in the Comments below.

    Thanks for listening!

    – E

  • Easiest Weight Cut EVER

    Easiest Weight Cut EVER

    While my digestive system has returned to full power following my 1 week in the Dominican Republic, unfortunately, my Inbox has NOT.

    too_much_mail

    I was buried under a lot of emails.

    Bills. A bunch of questions. Back and forth between software developers working on powerDOJO features and upgrades. Numerous requests from a Russian girl named Olga who wants to be my friend.

    I should get back to her.

    And there was some really cool stuff, like this email I got from Donavin Hawkey, a mixed martial artist from South Africa:

    Good morning Eric

    I have been a bit skeptical regarding training programs in the past as I have always battled with weight cuts for fights due to the walk around weight being too high and my body just not adapting to diets. I’ve tried various diets and programs and to be honest none have got the results that I did with the 8 week Ripped program. I started prepping 2nd Jan for an event in march and implemented the program in my second week of training.

    My starting weight was 97kg (214pnds) with my goal weight being 89kg (195pnds) 1 week prior to weigh in, leaving a final cut (water cut) of 5kg (11pnds) for the final week.

    1st 2 weeks I was down to 93kg (205pnds) which I maintained for a further 2 weeks. Weeks 4-6 I dropped down to 88kg (194 pnds) which was my initial target weight.

    I was left with the option of simply allowing my weight to alter accordingly or increase my intake to maintain. I went with simply allowing my weight to alter accordingly.

    Final week soon approached and my weight was sitting at 86kg (189pnds) which meant a simple salt bath on the day of weigh in and probably the easiest cut I have ever done.

    By far the best program I have been through and definitely 1 I will repeat in future.

    Total weight loss in 8 weeks = 30pnds

    Many thanks for the awesome program.

    Donavin Hawkey, MMA Fighter

    Durban, Kwazulu-Natal, South Africa

    Awesome stuff Donavin!

    He was also cool enough to send me this pic (I added the Before and After text, as any good internet fitness gUrU should):

    easy-mma-weight-cut

    .

    This is great and Donavin’s results are on the more successful end of the range, but not out of the ordinary…

    But if you’ve been hanging around here, listening to me rap about MMA and S&C and all that jazz, you know that I’m more about performance than anything else…

    So I emailed him back asking about his performance results.

    Peep our conversation:

    —–Original Message—–

    From: Eric Wong [mailto:xxx@xxxxxx.xx]

    Sent: 14 March 2013 04:45 PM

    To: Donavin Hawkey

    Subject: RE: MMA Ripped update.

    DUDE – awesome results and thanks for sharing!

    I’m wondering if you’d mind me emailing out about your results?

    And if you could share any of the fitness results that’d be awesome.

    And how did the fight go? Do you have a video?

    I’d love to see it, win or lose.

    Thanks for the feedback Donavin.

    ——————————

    Eric

    Yeah Cool no problem at all.

    Resting heart Rate 60bpm down to 48bpm

    Body fat 17% down to 9%.

    Video are available on www.EFCAfrica.com . Fights will be premiering on CSI Sports in the States soon.

    Fight went well but unfortunately opponent had superior Jits and I got caught with a reverse arm bar. Strength was definitely at another level and was evident in the clinch.

    Deadlift Max 2 reps @ 418pnds to 4 reps @ 460pnds

    Bench Max 2 Reps @ 260pnds to 2 reps @ 308pnds

    Because I’m a Chinese, let me mathematically break down a few of Donavin’s performance #’s for you because, well, I can’t help myself.

    Hold on a sec while I bust out my abacus…

    abacus

    OK let’s do this:

    Resting Heart Rate Reached 48 bpm (Down 12)

    This means he surpassed the resting HR ‘Pro level’ I specify in the CAGE Cardio PDF.

    Brilliant.

    Cardio?

    Check.

    Body Fat Down 8%

    That’s 1% a week, which is awesome.

    But this is even awesome-r:

    214 lbs x 17% = 36.4 lbs of fat and 177.6 lbs of lean muscle

    189 lbs (because he cut 4 lbs of water) x 9% = 17 lbs of fat and 172 lbs of lean muscle

    36.4 – 17 lbs = 19.4 lbs of fat dropped

    177.6 – 172.6 lbs = 5 lbs of lean muscle dropped

    Waaaait a minute – he lost muscle mass? That’s not good!

    From the calculations, it looks as though this were true.

    Now this might be worrisome, but it must be taken in context, specifically, the context of strength and cardio:

    Deadlift Max 2 reps @ 418 lbs to 4 reps @ 460 lbs

    Bench Max 2 Reps @ 260 lbs to 2 reps @ 308 lbs

    He was already strong, but check out how much more strength he gained in 8 weeks!

    Plus with the Resting HR improvement, it’s clear that that he improved both his strength AND cardio at the same time.

    Last but not least, MMA is a relative strength sport, so improved strength combined with decreased weight is a GOOD THING, regardless of where that weight comes from.

    No point in hanging on to muscle if it’s not going to do anything for you and just use energy.

    The other thing to note about body fat calculations is that they’re not always 100% accurate, so the calculation could’ve over-estimated his starting lean mass, while under-estimating his ending lean mass. I’m guessing that happened.

    easter-bunny

    This is the important lesson…

    When you’re tracking your progress, whether you’re a fighter or you’re just interested in having a lean, ripped and athletic physique, you must take various measures.

    Don’t put all your Easter eggs in one basket, you silly wa-bbit.

    Measure your body composition.

    Measure your strength.

    Measure your cardio.

    These are all important factors to both health AND performance.

    And these are all things I show you how to measure in the MMA Ripped program.

    We go through it all and I walk you through the process step-by-step.

    But I don’t just show you how to measure these things. I show you how to take them to the next level.

    Like I said, Donavin’s results are on the higher end of the scale, but they’re not out of the ordinary.

    Even if you achieve 50% of what he did, think about how much farther along you’ll be?

    Exactly.

    So get off the fence and join Donavin and the hundreds of others like him who have completed the 8 Week MMA Ripped Training Camp.

    In 8 weeks, you’ll emerge a NEW, stronger, better conditioned, and leaner man.

    mma-ripped

  • Ultimate MMA… For Females?

    Last week I got a boat load of feedback from fighters and MMA practitioners about their experiences with the Ultimate MMA S&C program.

    One email I got in particular piqued my curiousity…

    The email came from someone named Ursula.

    Turns out my Ultimate MMA S&C program was being used by a female mixed martial arts fighter in preparation for a fight, for the first time to my knowledge [if there are any other females out there using my program or who have used my program, hit me up].

    Here’s the original email from MMA fighter Ursula Marshall, unedited, albeit for a few line breaks thrown in for readability:

    “Hi, thank you so much for this fantastic program, I am now six weeks out from my next fight and have already seen results. I currently work at a MMA Centre in small town Whakatane, New Zealand (originally I’m from Nova Scotia).

    It started out as a BJJ club a few years back in a little shed and is now a proper MMA Gym in which i found my dream job lol, I only started my martial art training 3 years ago and little did i know then it would become my life :-)… I have the benefit of pretty much living at the gym, and i was spending 3 to 4 hours 5 days a week on my strength and conditioning plus classes every night, it was leaving me constantly shattered.

    I love that you breakdown the science behind the workout, it is easier to stick to the set schedule and rest properly when you know why you’re doing it. Although it’s hard not to jump on with the girls I’ve got onto it and do the work out way more than twice a week, I’ve been trying hard to stick to the schedule but I always do the back stretch and stability squat.

    I really love that stability squat, I suffered a bad knee injury just under a year ago at my last/first fight(on you tube, search Tee vs Ursula you can hear my knee tear 4mins in) and my leg strength just hasn’t been the same since and doing those everyday has helped wake up some muscles that were insistent on sleeping.

    I feel like I’m slacking because of how much I’ve cut out of my strength and conditioning but rolling last night I felt more solid than ever, even one of the guys I was rollin with noticed.

    Thanks again for putting together such an amazing program I’ll let you know how my fight goes :)”

    – Ursula Marshall, New Zealand

    Of course I looked up her fight. You really can hear her knee pop at 4:00 in if you crank up the volume and listen closely. Click here to watch her scrap on YouTube.

    I’d actually lost the original email she sent me, so asked her to resend it with any other additional feedback, which she provided here:

    “I have much more energy for my classes at night now that I don’t spend hours and hours on conditioning, it leaves me more focused which helps in many ways. I also have more energy to get stuff done around the house which the other half appreciates lol…”

    So that’s the Ultimate MMA S&C Program in a nutshell. 

    It improves your strength, conditioning, power and endurance, while taking less time than you expect and giving you more energy for your MMA training, or whatever other stuff you’ve gotta do.

    If you’re not following the program, well, I don’t know why you wouldn’t.

     

     

     

  • Ultimate MMA Helps Athlete Train With Japanese Pros

    I’ve been talking with Dylan Rayner, a fighter who is currently training in Japan. Pretty sweet. When my buddies and I first started watching PRIDE we often dreamed about going to Japan to watch one of the Grand Prix events at the Saitama Super Arena!

    Anyway, I asked Dylan to share his results with the Ultimate MMA S&C program with you as opposed to me going on and on about it. I’ve bolded the benefits that you get from the program that I think are the most important as a mixed martial artist:

    “The way you give out complex detailed information in such a simple efficient way is one of the best things about your programs (besides of course how awesome the actual programs are).

    I also really like the way you are personal with all your online clients and try to give us attention, as well as genuinely wanting everyone to improve as much as they can.

    When I first started training here in Japan I was barely doing any body training outside MMA training, just running every morning. I got grinded down and gassed within seconds of sparring with any of the dudes In the gym, even though I was usually 10 kg heavier they just felt so strong and they could go on forever.

    After just a few months on your main UMMAS&C #1 program I already had the base strength and cardio to feel like I could train all night with the guys if I had too!

    This meant I could start focus on actually learning techniques instead of using every ounce of my soul just to not die in mount bottom every night!

    The best feeling though was getting compliments from a lot of high level Japanese fighters, such as Yushin Okami about how my conditioning, strength, and MMAS game was improving so fast!

    Okami even got me to help him out with his preparation when he fought Anderson Silva.

    (I’ve also tried alot of your other programs and they are all awsome. Your nutrition manual was the one thing that got me started on my healthy eating and healthy lifestyle plan, so thanks for making the rest of my life better too!)

    As you know I’m on a training trip in west Japan atm, this is a photo with Pancrase (and more) Champion Takumi Nakayama at his gym in Osaka:


    Dylan Rayner MMA

    Dylan Rayner
    Currently training in Osaka, Japan

    The benefits that Dylan experienced that I think are the most important for any fighter looking to step their game up are:

    • Efficiency – the Ultimate MMA S&C program has been whittled away and shaved down to only include what you need to get results, nothing more, nothing less
    • The program allows you to get more out of your MMA training, rapidly accelerating your skill development
    • It just feels damn nice to hear your training partners asking about your “secret” or commenting on your high level of fitness and conditioning

    Thanks for sharing Dylan and we look forward to hearing more about your progress!

    Here’s where to go to get the main Ultimate MMA S&C program to get results like Dylan:

    ==> The Ultimate MMA Strength and Conditioning Program

    .

    .

  • What To Do When Your Opponent Can’t Make Weight

    When it comes to fighting MMA, because it’s a weight class sport, sometimes your opponent doesn’t make weight.

    In the amateur ranks, this actually happens quite often, because guys have no idea about how to cut weight properly.

    Or maybe their T-levels are out of whack? 🙂

    Or your original opponent drops out and they offer you an alternate, who is often bigger than you.

    When this happens you’re faced with a choice:

    1. Take the fight anyway and hope to get a % of fat boy’s purse and beat him down for his inability to lay off the Twinkies
    2. Don’t accept the fight because you don’t want to be at a disadvantage and rack up a loss on your record that might hurt or at least slow down your career’s progress

    For a lot of guys, #2 is a good choice.

    There’s absolutely nothing wrong with not accepting a fight you didn’t plan for.

    But, you’ve probably trained long and hard for this fight, you might have some friends and family in the crowd and you don’t want to disappoint your coaches who have spent so much time getting you ready.

    With all this pressure, most guys end up taking the fight.

    If you’re a fighter, be prepared for this scenario.

    Also be prepared to face a guy who may be 10 or even 20 lbs bigger than you.

    Now, there’s one thing you can do as “insurance” for this all-too-common scenario… You buy insurance for your car and house “in case” anything happens – so you might want to think about getting insurance in case this happens too.

    Because it happened to Maurice in his fight recently, and here’s the email he sent me afterwards about how it went down:

    “I purchased your MMA strength and conditioning program over one year ago.

    Since then, I sent you several e-mails and asked for additional pointers.

    I followed the 8 week program and incorporated short burst intervals into my routine.

    I agreed to fight my opponent at a catch weight of 190 but he weighed in at 202.

    By the time I fought him, he was back up to 216.

    The commission gave me the option to fight him or decline the fight. I accepted the fight because I knew I was in excellent shape and I felt great.

    I dominated my opponent and won in the second round due to referee stoppage via strikes.

    I attached several pictures from the event and my cornermen were Jason Norwood and Lee Stuckey.

    Thanks for all of the pointers and for making such an excellent program. Take care!

    Maurice Jones
    San Diego California”

    Here are the pics he sent along with his email:

    Way to go Maurice!

    And that’s how you go about getting insurance – get in excellent shape and you’ll have the confidence to take on whoever they put in front of you, as long as their last name isn’t “Silva” and their first name rhymes with “Banderson”.

    Sign up today for the very same “fight insurance” Maurice used to help him win his fight with the Ultimate MMA S&C Program.

  • How I Got Started In MMA

    Saturday night, I watched Jon Jones completely dominate Quinton Jackson like I knew he would at my friend Youssef’s house.

    Over the years, Youssef’s been my partner in crime – we skydived (skydove?) together for his Bachelor party, drove 24 hours straight (along with a couple other buddies) to Florida together, he introduced me to BJJ and was my coach at my first BJJ tournament and most recently he was my best man at my wedding, to name a few.

    After my man Youssef got his BJJ blue belt…

    Anyway, there were about 20 of us at his house for the fights and we watched it in his backyard on a huge projector screen sitting around a fire.

    Last week, I emailed him asking him how we actually got started training BJJ because I couldn’t remember.

    (more…)

  • Dedication + BJJ Workout = Gold Medal!

    If you’ve been following this blog for any length of time, you know that I like to feature fighters and athletes on here that have used my programs with great success…

    Well Josh is an awesome success story, as he first started with my Ultimate MMA S&C program in January of this year.

    From what I recall, he followed the program and Nutrition-itsu guide that comes with it and combined with his BJJ training, ended up losing heaps of weight [Josh, if you could fill in the details in the Comments section below, it’d be much appreciated]

    Anyway, Josh continued training BJJ and most recently used my Python Power program in preparation for the Pan Pacific Jiu Jitsu Championships, where he took GOLD!

    Ultimate MMA S&C + Python Power + Hard Work = GOLD!

    Way to go man!

    I asked Josh how he thought Python Power helped him, and here’s what he had to say:

    (more…)

  • Starting Slow = Rapid Results?

    Because of the nature of the sport, mixed martial artists are always ready to dive head first into training with 100% intensity.

    That’s one of the reasons I love training fighters, because they’ll run full speed straight into a wall if I ask them… [Which I’ve only done once :)]

    Although this is great when the time is right, sometimes scaling things back and starting slower will result in even better results.

    Rest and recovery are key ingredients to peak performance and going 100% all the time simply isn’t possible.

    Here’s an email I got from Edin that shows you what you can achieve by starting off slower:

    “Hey Eric,

    The program is exceeding my expectations thus far! My core is better than its ever been, and my sport performance has already started to improve substantially. I also have more endurance and agility thanks to all the AnE workouts and stretching I’ve done, respectively.

    This program is a one of a kind program in terms of the time it takes to see results and the time one spends in the gym.

    I’ll keep you posted on my progress as I delve deeper into the program.

    Respectfully,
    Edin Pujagic”

    The other key to success is actually following directions from those who know how to help you achieve your goals.

    Instead, most do the same thing they’ve always done while expecting different results… which is the definition of insanity.

    Don’t be crazy, switch it up, follow a program designed to take you from where you are to where you want to be now:

    Ultimate MMA Strength and Conditioning Program