12 week primal strength plan

8/20/2019 12 Week Primal Strength Plan

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12 Week Primal Strength Plan

The MMA Fighter’s Guide to Pure Power By Alain Gonzalez

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Copyright Notice

Published by:

Alain Gonzalez

Copyright © 2014 All material in this guide is, unless otherwise stated, the property of Alain

Gonzalez. Copyright and other intellectual property laws protect these materials.

Reproduction or retransmission of the materials, in whole or in part, in any manner, without

the prior written consent of the copyright holder, is a violation of copyright law.


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Legal Disclaimer

Warning: All the information presented in “12 Week Primal Strength Plan" is for

educational and resource purposes only. It is not a substitute for or in addition to

any advice given to you by your physician or health care provider.

Consult your physician before making any changes to your lifestyle, diet, or

exercise habits. You are solely responsible for the way information in "12 Week

Primal Strength Plan" is perceived and utilized and so, you do so at your own risk.

In no way will Alain Gonzalez or any persons associated with "12 Week PrimalStrength Plan" be held responsible for any injuries or problems that may occur

due to the use of this book or the advice contained within.

Results Disclaimer

Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all

companies identify what a “typical” result is. The truth is that most people never

do anything when it comes to trying get stronger and build power. They might

buy a million products, including this one, but never do anything with the

information they have in hand. The testimonials that you saw were of people who

took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional

diet. If you want results like them, you should do this too.


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Table of Contents

Introduction Page 5

Performance Based Training Page 7

Deloads Page 9

Recovery Page 11

Phase 1 – Preparatory Page 13

Phase 2 – Aggressive Page 15

Phase 3 – Evolution Page 18

Bonus – Conditioning Page 21


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5

Obviously we could debate that technical mastery of the arts will

determine how great of a fighter one will become.

However, I beg to differ.

You see, this day in age, most (top level) elite fighters are pretty evenly

matched in terms of skill.

And although there is no substitute for sparring, grappling, and any

other training directly related to Mixed Martial Arts, there are certain

things you can do to have an edge on your opponent every time you

step in the cage.

Take two top level athletes with equal skill sets in wrestling, BJJ, and

Muay Thai. In this scenario, it is going to take more than technical skill

to dominate or even win the fight. Chances are, the stronger and more

conditioned opponent will have the edge.

What makes an MMA fighter great?


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If you’ve ever wrestled, then you know how much of a difference is

made when one guy is brutally stronger than the other. Despite being

in the same weight class and having the same skill level, the stronger

guy almost always dominates.

There are also a few other abilities you can possess that will also give

you the edge in the cage. For example, speed, mobility, and endurance.

And in my opinion, if you are someone who is interested in becoming a

top level fighter, then there is no excuse for not maximizing each and

every one of these “abilities”.

However, for the sake of this program, we are going to focus on

strength and strength only.

Don’t lose a fight to someone with less skill than you because you

weren’t strong enough to do damage (or take it).

And don’t ever get bullied in the cage by some meat-head turned MMA

fighter.

Have you ever grappled with someone and as soon as they put their

hands on you, you said to yourself “damn! This guy is strong”?

Do you remember how that made you feel?

Well just imagine, in 12 short weeks, other grappling buddies and

opponents will be saying that about you.

The stronger you are, the more powerful your kicks and punches.

The stronger you are, the more impact you can absorb.

Become a Beast In The Cage


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Performance Based Training: This is the gradual increase of stress

placed upon the body during exercise training. This component is

recognized as a fundamental principle for success in fitness training.

A common goal for anyone following a strength training program is to

increase absolute strength and muscle size. In order to achieve new

results, the muscles need to be challenged, which stimulates the

natural adaptive processes of the body, which develops to handle the

new demands placed on it. If you fail to challenge the muscle, you will

fail to stimulate the adaptive response.

How do we assure our body is challenged enough to adapt and grow?

Simply continue to add more stress to the muscle than the body is used

to. This will disrupt homeostasis and force the body to adapt.

Progressively Overloading the Muscle for Strength Adaptations

Increase the amount of repetitions without sacrificing the amount

of weight used

Increase the amount of sets

Increase the amount of weight used without sacrificing the

repetitions or sets

In order to simplify the process of increasing performance, we must

track our workouts and bring our previous workout notes with us to the

gym in order to ensure we are disrupting homeostasis.

Principle #1 - Performance Based Training


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Items to Track

1. The workout performed (exercise)

2. The amount of weight you are working with (workload)

3. The amount of repetitions performed per set (repetitions)

4. The amount of sets performed (sets)

Once your training session is over and you have collected all the

information needed in your workout log, your goals are set for the next

session of the same type.In this program we are going to focus on straight sets. This simplifies

the progressive overload and allows you to focus on the factors that

really matter. A straight set basically means that we perform a give

exercise using the same weight for the prescribed amount of sets. Once

you can perform every set with the prescribed repetitions, it is time to

increase the workload and repeat.

For Example: Squats 5 x 5

Session 1 Session 2 Session 3 Session 4

Set 1 – 225 x 5

Set 2 – 225 x 5

Set 3 – 225 x 5

Set 4 – 225 x 5

Set 5 – 225 x 3

Set 1 – 225 x 5

Set 2 – 225 x 5

Set 3 – 225 x 5

Set 4 – 225 x 5

Set 5 – 225 x 5

Set 1 – 235 x 5

Set 2 – 235 x 5

Set 3 – 235 x 5

Set 4 – 235 x 4

Set 5 – 225 x 5

Set 1 – 235 x 5

Set 2 – 235 x 5

Set 3 – 235 x 5

Set 4 – 235 x 5

Set 5 – 235 x 5


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What is a de-load? It is a planned reduction in volume and/or intensity,

usually for one cycle of your training split, whose purpose is to allow

the body to dissipate accumulated fatigue, allow a full recovery, and

prepare you for further gains. Also, remember that weight training does

not just tax your muscles. It also puts stress on your joints, ligaments,

connective tissues, and central nervous system.

Why De-load?

In order to repair ligament, tendons, joints, and tissues.

To allow your CNS (Central Nervous System) to recover.

To reduce the risk of overtraining.

To give your mind and body a mental break from high intensity

training.

To prepare for greater gains.

Although this program has laid out a regular de-load schedule you’re

the trainee, I still think it is worth mentioning the signs you may notice

when a reduction in intensity and/or volume is needed.

When to de-load?

You feel tired and not primed to train.

Your lifts are not increasing (or even decreasing). Your tendons, joints, or ligaments are achy.

Your training frequency is high for a extended amount of time.

Principle #2- Deloads


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How do I de-load?

In this program, the de-load is very simple. You will simply performe the

same workout routine, only you will reduce the intensity by as much as

50-60% and focus on refining your form and technique. During a de-

load you should never train to failure. Consider your de-load an active

rest cycle.

A Successful De-Load:

The goal of a de-load is to allow you to become stronger, faster, and

bigger, by incorporating a planned "active recovery" phase into yournormal workout program. If done correctly, you should be able to make

strength and performance increases, regularly, with a reduced risk of

injury. It will also serve as a mental and physical break that will

preemptively address any recovery issues you may have.

De-Load Example Chart

Regular Training Day De-Load Training Day

Bench Press Bench Press

Set 1: 225 lbs x 5

Set 2: 225 lbs x 5

Set 3: 245 lbs x 3

Set 4: 245 lbs x 3

Set 1: 95 lbs x 8

Set 2: 95 lbs x 8

Set 3: 105 lbs x 8

Set 4: 105 lbs x 8


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Last but not least, we have recovery. All the of principles listed in this

program play a critical role in avoiding overtraining in order to

continuously increase performance while keeping you injury free and

maintaining sanity. However, none of those factors become as effective

(or even effective at all) if you are under-recovering.

Sleep: Although this may seem like common sense, I believe it is still

worth mentioning the “why” of sleep importance.

Hormonal secretion is probably the most important for recovery from

physical stress (weight lifting). During you sleep cycle, an increase in

anabolic hormone concentration and a decrease in catabolic hormoneconcentration take place. Without going into every single boring detail,

shorter sleep periods will limit recovery.

Lack of adequate sleep during recovery will lead to a decrease in

athletic ability, reduced determination, and lack of tolerance for

intense weight training.

Water Intake (hydration): Nearly every biochemical process occurring

in our body happens in water. Failing to stay hydrated will cause loss in

performance. The amount of water we should take in on a daily basis is

about ¾ of our bodyweight in ounces.

Principle #3 - Recovery

4 Main Factors that Affect Recovery Outside of the Gym


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Protein: Protein synthesis (as discussed earlier) is the process by which

new muscle is created. This requires an adequate amount of dietary

protein. The main way that a muscle recovers from training stress is for

protein synthesis to occur faster than protein breakdown. However, ifadequate amounts of protein are not consumed and we fail to reach

the nutrients needed for protein synthesis, then the body will be forced

to take them from its own protein stores (it’s existing muscle mass).

The amount of daily protein needed is about 1-1.5 grams per pound of

bodyweight.

Calorie Consumption: It is pretty common knowledge that calories

(energy) are expended during weight training sessions. The energy

expended typically comes from the body’s reserves of stored carbs and

fats. With that said, it is pretty obvious that we must replace this

energy before our next bout of training. But more importantly, highintensity training will disrupt homeostasis and muscle structure

integrity which will produce a requirement for not only protein, but fat

and carb calories to aid in recovery as well.


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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Speed

Work

(Prep)

Raw Strength

(Prep)

Power

(Prep)

Speed

Work

(Prep)

Raw Strength

(Prep)

Power

(Prep)

Speed

Work

(Prep)

Raw Strength

(Prep)

Power

(Prep)

Speed

Work

(Prep)

Raw Strength

(Prep)

Power

(Prep)

Training Principles

Speed Work – Light Weight Speed Training

Raw Strength – Heavy Weight Strength Training

Power – Moderate Weight Explosiveness

AFAP = As fast as possible with control.

Load = Percentage of 1RM (Use 1RM Calculator)

Controlled = Moving the weight while maintaining form.

Explosive = Controlled eccentric, explosive concentric while maintaining form.

AMAP = As Many As Possible

Phase 1 – Preparatory Stage


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Exercise Sets Reps Rest Load Tempo

Deadlift 4 12 60-90 Sec. 60% AFAP

Push Press 4 12 60-90 Sec. 60% AFAP

Front Squat 4 12 60-90 Sec. 60% AFAP

KB Swings 10 10 60-90 Sec.


Deadlift 6 4 2-3 Mins. 85% Controlled

Push Press 4 5 2-3 Mins. 80% Controlled

Back Squat 4 5 2-3 Mins. 80% Controlled

Chin Ups 3 AMAP 60-90 Sec.


Deadlift 5 6 1-2 Mins. 75% Explosive

Push Press 5 5 1-2 Mins. 75% ExplosiveFront Squat 5 5 1-2 Mins. 75% Explosive


Speed Work (Prep)

Raw Strength (Prep)

Power (Prep)


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Sunda

y

Monda

y

Tuesday Wednesday Thursday Friday Saturday

Speed

Work (a)

Raw Strength

(a)

Power

(a)

Speed

Work

(Deload)

Raw Strength

(Deload)

Power

(Deload)

Speed

Work (a)

Raw Strength

(a)

Power

(a)

Speed

Work (b)

Raw Strength

(b)

Power

(b)

Training Principles





Load = Percentage of 1RM (Use 1RM Calculator)Controlled = Moving the weight while maintaining form.



Phase 2 – Aggressive Stage


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Back Squat 4 5 2-3 Mins. 80% ControlledChin Ups 3 AMAP 60-90 Sec.

Exercise Sets Reps Rest Load TempoDeadlift 5 6 1-2 Mins. 75% Explosive

Push Press 5 5 1-2 Mins. 75% Explosive

Front Squat 5 5 1-2 Mins. 75% Explosive


Speed Work (a)

Raw Strength (a)

Power (a)


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BenchPress 4 12 60-90 Sec. 60% AFAP

Clean&Press 4 12 60-90 Sec. 60% AFAP

Back Squat 4 12 60-90 Sec. 60% AFAP

Bent Rows 5 15-20 60-90 Sec.


BenchPress 6 4 2-3 Mins. 85% Controlled

Clean&Press 4 5 2-3 Mins. 80% Controlled

Back Squat 4 5 2-3 Mins. 80% ControlledPull Ups 3 AMAP 60-90 Sec.

Exercise Sets Reps Rest Load TempoBenchPress 5 6 1-2 Mins. 75% Explosive

Clean&Press 5 5 1-2 Mins. 75% Explosive

Back Squat 5 5 1-2 Mins. 75% Explosive

Bent Rows 3 8 60-90 Sec.

Speed Work (b)

Raw Strength (b)

Power (b)


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Sunda

y

Monda

y

Tuesday Wednesday Thursday Friday Saturday

Power

(a)

Raw Strength

(a)

Power

(a)

Speed

Work (a)

Raw Strength

(b)

Power

(b)

Power

(a)

Raw Strength

(a)

Power

(a)

Speed

Work

(Deload)

Raw Strength

(Deload)

Power

(Deload)

Training Principles





Load = Percentage of 1RM (Use 1RM Calculator)Controlled = Moving the weight while maintaining form.



Phase 3 – Evolution Stage


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Deadlift 5 6 1-2 Mins. 75% Explosive

Push Press 5 5 1-2 Mins. 75% ExplosiveFront Squat 5 5 1-2 Mins. 75% Explosive


Speed Work (a)

Raw Strength (a)

Power (a)


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BenchPress 4 12 60-90 Sec. 60% AFAP

Clean&Press 4 12 60-90 Sec. 60% AFAP

Back Squat 4 12 60-90 Sec. 60% AFAP

Bent Rows 5 15-20 60-90 Sec.


BenchPress 6 4 2-3 Mins. 85% Controlled

Clean&Press 4 5 2-3 Mins. 80% Controlled


Pull Ups 3 AMAP 60-90 Sec.


BenchPress 5 6 1-2 Mins. 75% Explosive

Clean&Press 5 5 1-2 Mins. 75% ExplosiveBack Squat 5 5 1-2 Mins. 75% Explosive

Bent Rows 3 8 60-90 Sec.

Speed Work (b)

Raw Strength (b)

Power (b)


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H.I.I.T What is HIIT?

A form of cardio training that involves cycles of high intensity bursts

and low to moderate intensity recovery. The ratio is typically 2:1 but

may vary. For example, a HIIT routine on a stationary bike might be 7-8

cycles of 30 second sprints and 60 second moderate intensity cycling.

Benefits of HIIT • Efficiency: HIIT burns more calories and increases cardiovascular

fitness, faster than state cardio.

• Less Time Consuming: This type of training only takes 15-20

minutes.

• Afterburn: HIIT increases your metabolic rate and allows your

body to burn calories up to 24 hours after training.

Other benefits of HIIT

• Balanced blood sugar levels

• Improved muscle function

• Normalize cholesterol

• Increased bone density and

• Time efficiency

How to perform HIIT:

The point with HIIT is to get out of breath. If you're doing it on a

machine, choose a resistance that allows you to perform 80-90%

intensity sprints. I prefer to go outside and shake things up a bit. Here

are some ideas:

BONUS – Conditioning Drills


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Sprints

Choose a start and an end point (ideally about 30 yards

apart). Start off by sprinting to the end point at about 90%

intensity. Then simply walk or job back to the start point.

Once you have reached the start point, immediately sprint back to the end. These can be done in cycles of 15-25.

Treadmill HIIT

Alternate 60 second jogs with 30 second runs. If you want

to crank it up a notch, performing these at an incline is a

killer. The 2:1 ratio of intensity will vary depending on

what phase of the program you are in.


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Circuit Training

What is circuit training?

A workout routine that involves performing sets of several difference

exercises with little rest in between.

Benefits of Circuit Training

• No Equipment Needed: Circuit training routines can easily be

done with no equipment and very little space.

• Increased Muscle Endurance: This form of training is a great

way to increase muscle endurance by keeping constant tension on

every muscle used.

• Afterburn: Circuit training increases your metabolic rate and

allows your body to burn calories up to 24 hours after training.

Other benefits of circuit training

• Time efficiency

•

Backed by science

• Increased metabolism

How to perform Circuit Training:

Choose 6 difference exercises and put them in an order where muscle

groups are separated. Start off with the first exercise and perform it for

15 seconds at a high intensity. Once you have completed it, take a breakfor 10-15 seconds. Following your rest, move on to the next exercise and

perform that one for another 15 seconds at high intensity. Continue this

until you have finished all 6 exercises, and then take a 1-2 minute break.

The idea is to perform the circuit and/or circuits as many times as

possible.


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Circuit Training Routines: Bodyweight

Routine #1 Routine #2 Routine #3

Mountain Climbers

Push Ups

Squats

Jumping Jacks

Burpees

Jump Squats

High Knees

Push Ups

Vertical Jumps

Half Burpees

Wide Push Ups

Lunges

Half Burpee

Push Ups

Squat

Burpees

T-Push Ups

Lunges

Click Image to View Video Demonstration

https://www.youtube.com/watch?v=3v-nyXDbIDg


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12 Min. M.O.T.

What is 12min M.O.T?

12min M.O.T or Metabolic Overload Training is a technique I developedand was based off of circuit training and HIIT principles. These routines

were created to really get your metabolism turning like a jet engine.

Benefits of 12min MOT

• Convenience: Like circuit training, MOT can be done practically

anywhere without the use of any equipment.

• Increased Cardio: The intensity of these workouts will increase

your cardiovascular fitness significantly. Not to mention it will alsotake your muscle endurance to the next level.

•

Afterburn:12min MOT increases your metabolic rate and allows

your body to burn calories up to 24 hours after training.

Other benefits of 12min MOT


• Efficiency

• GH Production

How to perform 12min MOT?

Like circuit training, take 6 different exercises and list them in an order

where muscle groups are separated. Instead of putting a time on each

exercise, we will be using a repetition amount (the amount of reps does

not have to be the same). Start off by performing the first exercise for

the given amount of reps, then transition right into the next exercise. Try

to perform every exercise for the given amount of reps as fast as possible

(you may or may not have to rest in between exercises). Resting betweensets is recommended but not required. The idea here is simply to set a

timer on 12 minutes and blast through this routine as many times as

possible. The goal every time you perform 12min MOT is to outperform

your last performance by finishing more cycles in the same amount of

time.


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12min M.O.T

Routine #1 Routine #2 Routine#3

20 Push ups 30 Jumping Jacks

10 Squats

10 T- Push Ups 20 High Knees

10 Jump Squats

10 Burpees 15 Push Ups

20 Mountain Climbers

10 Squats 30 Crunches

10 Lunges (Each Leg)

15 Half Burpees 10 Squat Jumps

10 T-Push Ups

10 Burpees 20 High Knees

30 Jumping Jacks

*These are examples of the routines that I used. These routines can be modified to your

liking as long as you stick to the general principles of 12min MOT.


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Barbell Complex.

What is a Barbell Complex?

A barbell comples is a technique based off of circuit training and HIIT principles. These routines were created to really get your metabolism

turning like a jet engine.

Benefits of Barbell Complex

• Convenience: Like circuit training, MOT can be done practically

anywhere with minimal equipment.

• Increased Cardio: The intensity of these workouts will increase

your cardiovascular fitness significantly. Not to mention it will alsotake your muscle endurance to the next level.

•

Afterburn: Barbell Complex increases your metabolic rate and

allows your body to burn calories up to 24 hours after training.

Other benefits of Barbell Complex


• Efficiency

• GH Production

How to perform Barbell Complex?

Like circuit training, take 6 different exercises and list them in an order

where muscle groups are separated. Start off by performing the first

exercise for the given amount of reps, then transition right into the next

exercise. Try to perform every exercise for the given amount of reps as

fast as possible (you may or may not have to rest in between exercises).

Resting between sets is recommended but not required. The idea here is

to complete the barbell complex as many times as possible. The goalevery time you perform is to outperform your last performance by

finishing more cycles.


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Barbell Complex Demonstration



https://www.youtube.com/watch?v=V4_HxbFlvj8https://www.youtube.com/watch?v=KPnRMzhRlwI


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12 Week Primal Strength Plan29

About the Author

Alain Gonzalez is a personal trainer, freelance writer and fitness

consultant who has dedicated his life to helping others meet their

fitness goals.

His transformation has been featured in articles on websites all over

the internet and has given hope to countless hardgainers all over the

world.

He is the founder of http://www.MuscleMonsters.com, a fitness site

dedicated to helping skinny guys and gals to build muscle and stay lean,

and is the author of "Bony to Brawny" – The skinny guy's secret toexplosive muscle gains revealed.
http://www.musclemonsters.com/http://www.musclemonsters.com/http://www.musclemonsters.com/http://www.musclemonsters.com/

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