This manual is copyrighted by Marc “Funk” Roberts. All...

This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved.

No part of this manual may be reproduced or transmitted in any form or by

any means, electronic or mechanical, including photocopying, recording,

or by any information storage and retrieval system. Images, text, graphics,

and other intellectual property are protected by United States and

International Copyright Laws, and may not be copied, reprinted, published,

reengineered, translated, hosted, reproduced, or otherwise distributed by

any means without explicit permission. You may not copy, modify, create

derivative works of, publicly display or perform, republish, store, transmit,

or distribute any of the material in this video without the prior written

consent of Marc “Funk” Roberts. Fines start at $150,000 and include a

possible prison sentence upon conviction.

Copyright 2014

Medical Disclaimer

Please Note: The recommendations in this and any other document are not

medical guidelines but are for educational purposes only. You must consult your

physician prior to starting this or any other program or if you have any medical

condition or injury that can possibly worsen with physical activity. This program

is designed for healthy individuals 18 years and older only. The information in this

document is meant to supplement, not replace, proper exercise training. All forms

of exercise pose some inherent risks. Marc “Funk” Roberts, or anyone associated

with Funk Roberts Fitness Ltd advises readers to take full responsibility for their

safety and know their limits. Before partaking in the exercises in this or any other

program, be sure that your equipment is well-maintained, and do not take risks

beyond your level of experience, aptitude, training and fitness. The exercises and

dietary programs in this book are not intended as a substitute for any exercise

routine or treatment or dietary regimen that may have been prescribed by your

physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or

fatigued. Don’t perform any exercise unless you have been shown the proper

technique by a certified fitness trainer or certified strength and conditioning

specialist. Always ask for instruction and assistance when lifting. Don’t perform any

exercise without proper instruction. Always do a warm-up prior to any exercise

including but not limited to interval training. See your physician before starting any

exercise or nutrition program. If you are taking any medications, you must talk to

your physician before starting any exercise program, including but not limited to

Funk Roberts Fitness. If you experience any lightheadedness, dizziness, or shortness

of breath while exercising, stop the movement and consult a physician immediately.

You must have a complete physical examination if you are sedentary, if you have

high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you

are over 30 years old. Please discuss all nutritional changes with your physician or

a registered dietician. If your physician recommends that you don’t use this or any

other program, please follow your doctor’s orders.

Waiver & Release of Liability

(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED

IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES

CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO

UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE

RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL

CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE

SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED

TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT

OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN

THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO

WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF

ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR

AFFILIATES (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH,

LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS

OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE

EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER

AGREE TO RELEASE, INDEMNIFY AND HOLD DEFRANCOS TRAINING, DIESEL

STRENGTH, LLC OR JOE DEFRANCO AND JIM SMITH FROM ANY LIABILITY

WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY

INJURIES, LOSSES OR DAMAGES.

WELCOME TO SPRINT TRAINING

FOR FIGHTERS

If you are reading this right now then that means you are someone that wants to

take their training to the next level and find the best ways to reach your overall

fitness goals.

OR

You want to use this resource to help others reach their health and fitness goals.

I have a love/hate relationship with interval sprints.

I love them because I know that are so effective for improving your cardio, anaerobic

system, burning fat while allowing you to keep you muscle and stay “JACKED”

I hate them when I have to actually perform them

I love them again after I’m done…but who doesn’t

These are a collection my favourite sprint training workouts and drills that I have

used in my training while preparing for a fight in the past, and what I use when

helping other combat fighters like yourself improve overall cardio quickly!

You will find new sprint workouts and some of my older ones that I have posted in

the past. I wanted to conglomerate all of them into one single resource and this is it.

Are you ready? It’s time to GET IT DONE!

Your Friend and Coach,

Funk Roberts

MMA Conditioning Coach

Certified Metabolic Trainer

Kettlebell Specialist

TRX Qualified

Certified BEAST!

STRENGTH &CONDITIONING

.COM

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

Table of Contents

Interval Sprint/Sprint Interval Training 01

Sprint Training Tips 03

Sprint Techniques & How To Sprint 04

Interval Sprint Drills 05

Sprint Hybrid Workouts 08

Hill Sprint Drills 11

Beach Sprint Drills 14

Meet Funk Roberts 17

How To Reach Funk Roberts 18


.COM


© 2014. FunkMMA Sprint Training For Fighters

Interval Sprint/Sprint Interval Training

Interval training involves short periods of high intensity followed by a low intensity

period or rest. The focus is to improve your cardiovascular fitness.

Sprint interval workouts are a type of high intensity interval training protocol that

will help build endurance, lower body strength and power, speed, increase your

anaerobic threshold, improve cardio and burn fat while you maintain muscle.

Unlike long duration training, sprint intervals require you to use maximum effort in a

short period of time.

The other benefit to using sprint intervals is that it can build both the anaerobic and

aerobic systems.

The aerobic systems means with oxygen and is generally slower-moderate paced

exercises like jogging where oxygen is the main energy source.

Anaerobic systems means without oxygen and is often higher intensity training

where the energy is derived from other sources called phosphates, which are stored

in the skeletal muscles.

For a combat athlete depending on the sport both the aerobic and anaerobic

systems are both important. Building your aerobic system will allow you to perform

for longer and can sustain heightened energy outputs for hours on end.

The better your anaerobic system is the longer you will be able to fight at a higher

intensity without getting tired.

Interval sprints are the best way to train the important components of your

anaerobic power, capacity and the overall system. Interval sprints can improve the

body’s ability to buffer and tolerate lactate.

Integrating sprint interval training into your overall strength and conditioning

program is important for any MMA, martial arts or combat athlete that have to

perform under fatiguing conditionings. You can implement different type of sprint

training, using a running track, soccer/football field, hills, the beach or even the

street in front of where you live.

© 2014. FunkMMA Sprint Training For Fighters 01


.COM


With Sprinting for Fighters you are going to get a variety of different interval sprint

workouts that you can include in your overall training program to help you improve

your cardio fast so you can last longer both during training and more importantly in

competition.

Time to take your cardio up a level so you can learn and improve and be the best

combat fighter you can!

Train Hard, Fight Eazy!


.COM



Sprint Training Tips

• When possible sprint on soft surfaces like grass or a track.

• Ensure that you where proper shoes that are build for running in.

• Use these workouts at least once per week, no more than twice. The intensity

must be high and along with your regular combat skill training and other

workouts you do not want to lead to overtraining.

• You must ensure that you warm up prior and stretch thoroughly after a

session. There will be sample warm up and stretch routines below

• If you have never sprinted before or have not done so in a while, start off

slow by cutting the volume of sets in half and working up to full sets over a

few weeks.

• You can use sprint interval as a your main workout if you a short on time.

You can include it in an overall training session as one of the components at

the beginning for example. You can use sprints as a finisher to your combat

skills training class or workout session.

• Make sure you have adequate recovery time between sprint session

(often 48 hours in between)

• Cycle your sprint training with on/off weeks. For example every 4-6 weeks

take a break and allow your body to recover from the HIIT workouts.

• Ensure you go through ALL of the sprinting technique videos, sprint warm

up drills and stretch videos. Even if you are a high level athlete, if you are not

a sprinter than chances are you will learn how to run with proper technique.

• Use the warm up drills that are provided to ensure that you are properly

prepared for the workout and reduce your chances of injuries.


.COM



Sprint Techniques AND How To Sprint Before you can sprint, it is important that you learn the proper techniques and how

to sprint correctly to increase your power and reduce the chances of injury

Take some time to read this awesome article and video by my friend, UFC Trainer

and MMA Conditioning coach Eric Wong on proper sprint techniques:

http://ericwongmma.com/sprint-training-technique-tips-for-max-speed-power/

In that article/video, you’ll get some amazing sprinting tips on form and more.

Sprint Warm Up Drills Here is a great video with Fitness professional and college track stay Erin Stern that

shows basic sprint drill warm up you can use

https://www.youtube.com/watch?v=qT6oDhtoDi8

Dynamic Warm Up Because sprinting produces force around the joints of the ankle, knee, hip and

shoulders, it is important to loosen these areas with a dynamic stretch routine.

https://www.youtube.com/watch?v=xbOxmQRi7fM

It is extremely important to always warm up before performing sprints.

NOTE: ALWAYS warm up before doing ANY sprints. Here is a warm-up you can do

before your sprint workouts

Post Workout Static Stretch Use this post workout static stretch after each sprint session

https://www.youtube.com/watch?v=2wMSSupoCI8


.COM



http://ericwongmma.com/sprint-training-technique-tips-for-max-speed-power/

https://www.youtube.com/watch?v=qT6oDhtoDi8

https://www.youtube.com/watch?v=xbOxmQRi7fM

https://www.youtube.com/watch?v=2wMSSupoCI8

Interval Sprint Drills

You can also use the first few sets as warm-ups after you go through the sprint

warm up drills.

• First set sprint at about 50% of your maximum speed,

• Second set sprint at about 70% of your maximum speed,

• Third set sprint at about 80% of your maximum speed

NOTE: Interval Sprint Demo Videos

The sprint drills in this category have corresponding demo videos on

the download page or a link to a YouTube video

1. REGULAR SPRINTS (30-50 yards)Sprint (30-50 yards) and walk back to the start and immediately sprint again.

Do this 10 times

(NOTE: Make sure you use the time you walk back to recover)

2. SPRINT WITH JOG BACkSprint (30-50 yards) and jog back to the start and immediately sprint again.

Do this 10 times

3. SPRINT WITH 10 SPRAWLSSprint (30-50 yards) and perform 10 sprawls.

Walk back to the start and immediately repeat for 5-10 times


4. SPRINT WITH 10 kB SWINGSSprint (30-50 yards) and perform 10 Kettlebell Swings.




.COM



5. SPRINT WITH 10 PLYO PUSH UPSSprint (30-50 yards) and perform 10 Plyo Push Ups.



6. PROGRESSION SPRINTSSet 3-4 markers 10-15 yards apart using yard lines on a field, setting up cones on a

track, street poles on the road or anything else you can find.

Start a slow jog form the start to the first marker, the increase your speed to the

second marker and full on sprint to the third marker

Walk back to the start and immediately repeat 10 times


7. TUCk JUMPS - 6 AND SPRINTSPerform 6 tuck jumps and immediately sprint for 30-50 yards. Walk back to the

start and immediately repeat for 5-10 times


8. LYING ON THE GROUND - SPRINTStart with your stomach or back on the ground and on your count stand up and

immediate sprint 30-50 yards. Walk back to the start and immediately repeat 10

times, switching your start position each time.


9. SUICIDESThis is a great drill that focuses on speed, fast twitch muscles, explosiveness and

agility. You can use a stopwatch to time yourself so you can beat it next time or you

can race against other training partners or your team.

Set up 4 markers points depending on where you are running. Let’s take a football

field as an example.


.COM



On your count sprint as fast as you can to the 25 yard line, touch it with your hand

and sprint back to the start line, making sure you touch the line.

Immediately sprint toward midfield, touch the line and sprint back to the start, again

touching the line.

Sprint back toward the opposite 25 yard line, touch it and sprint back to the start.

Finish the suicide by running as fast as you can to the opposite goal line. Touch the

line and run back to your original starting point


.COM



Sprint Hybrid Workouts

These are sprint workouts that are mixed with bodyweight, resistance exercises

or plyometrics.

NOTE: Sprint Hybrid Demo Videos

The sprint drills in this category have corresponding demo videos

on the download page or a link to a YouTube video

Sprint Workout #1 - “Five and Dime”

https://www.youtube.com/

watch?v=dFDoJZvppNk

Perform 10 intervals sprints with exercise after

each sprint

Complete 2 rounds each of the following exercises.

10 reps of each exercise after each sprint interval

Complete intervals 2 times per week

1. Push-ups

2. Pull-ups

3. Tuck jumps

4. Mountain climbers

5. Ab spring ups


.COM



https://www.youtube.com/watch?v=dFDoJZvppNk

https://www.youtube.com/watch?v=dFDoJZvppNk

Sprint Workout #2 - “Push Up and Sprint”


watch?v=Jfvi5kH38IQ

Perform 10 intervals sprints with a different

push up variation at the end of each interval.

After each sprint you will perform 10 reps of a

push up variation listed below. Make sure you

walk back to the start and immediate perform

the next sprint interval and push up variation

Push Up Variations:

1. Regular Push Ups 6. Push Up with Knee to Chest

2. Plyo Push Ups 7. Spiderman Push Ups

3. Diamond Push Ups 8. Kick Thru Push Ups

4. Wide Grip Push Ups 9. Staggered Push Ups

5. Side-to-Side Push Ups 10. Regular Push Ups

Sprint Workout #3 - MMA Sprints

https://www.youtube.com/watch?v=Q_

gjQvukO08

Perform 10 sets of the following sprint intervals

at 30-50 yards

Set 1 - Sprint with no exercise (walk back)

Set 2-4 - sprint with Abs Spring Ups (walk back)

Set 5-7 - Sprint with Push Ups (walk back)

Set 8-10 - Sprint with KB/DB Swings (walk back)


.COM



https://www.youtube.com/watch?v=Jfvi5kH38IQ

https://www.youtube.com/watch?v=Jfvi5kH38IQ

https://www.youtube.com/watch?v=Q_gjQvukO08

https://www.youtube.com/watch?v=Q_gjQvukO08

Sprint Workout #4 - Plyo Sprints

These workouts combine plyometric exercises

with sprint intervals.

Purpose of these workouts are to jump over

1-5 hurdles off two feet and immediately sprint

for 40-50 yards then perform 10 pushups

Workout A


watch?v=R7QMwLNeWPM

Workout B

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

OI_ts9PU4


.COM



https://www.youtube.com/watch?v=R7QMwLNeWPM

https://www.youtube.com/watch?v=R7QMwLNeWPM

https://www.youtube.com/watch?v=M-OI_ts9PU4

https://www.youtube.com/watch?v=M-OI_ts9PU4

Hill Sprints Drills

Hill sprints are another great way to train your anaerobic and aerobic systems. One

of the advantages of performing hill or incline sprints is that it’s easier on the joints,

muscles, tendons and ligaments.

Due to the inclined surface, maximum speeds cannot be attained which makes this

is a safer for the posterior chain (low-back, glutes, hamstrings and gastrocs) while

strengthening this area at the same time

Also with hill sprints, you are using your body weight as a resistance to push against,

so the muscles from your legs have to work harder.

This promotes strength endurance, improves lactate threshold and develops

maximum speed and strength.

The following workouts are two examples of hill sprints that you can use in your

training.

Hill Sprint #1 - Thailand Hills

Click Link Below for YouTube Demo Video


watch?v=rPmuVDoDgvA


.COM



https://www.youtube.com/watch?v=rPmuVDoDgvA

https://www.youtube.com/watch?v=rPmuVDoDgvA

Hill Sprint Workout #2 - Hell On The Hill


watch?v=M-qLwV11cfs#t=70

3 Round Sprint Circuit

Warm Up

ALWAYS warm up before doing ANY

sprints.

Specific Sprint Warm-Ups

• Sprint (20 secs/30 yards) at about 50% of your maximum speed, rest 30 seconds

• Sprint (20 secs/30 yards) at about 70% of your maximum speed, rest 30 seconds

• Sprint (20 secs/30 yards) at about 80% of your maximum speed, rest 1-2 minutes

Round 1 – killer Hill Sprints 5 Sets of Regular Hill Sprints @95-97% Speed Rest and

recover on the walk down and sprint back up right after

Round 2 – Heart Pumping Trios from Sprint Conditioning Finishers (http://

trainwithfinishers.com/sprintfinishers/). Do the following circuit as many times as

possible in 5 minutes, resting only when needed.

Once the 5 minutes are up, rest 2 minutes, and then move into the next circuit.

• 1A) Hill Sprints (1)

• 1B) Burpees/Sprawl (10)

• 1C) X-Body Mountain Climbers/Mountain Climbers (5/side)


.COM



https://www.youtube.com/watch?v=M-qLwV11cfs#t=70

https://www.youtube.com/watch?v=M-qLwV11cfs#t=70

http://trainwithfinishers.com/sprintfinishers/


Round 3 – Sprint and Swing (Not Shown in Video) – from Sprint Conditioning

Finishers program (http://trainwithfinishers.com/sprintfinishers/).

The following circuit ONE time, resting as shown

(NOTE: recovery is walking down the hill)

• Hill Sprints –KB or DB Swings (30) Rest 1 minute

• Hill Sprints – KB or DB Swings (30) Rest 1 minute



• Hill Sprints – KB or DB Swings (30)


.COM




BEACH Sprint Drills

5 Best Beach Drills for MMA and Combat Fighters

Video

https://www.youtube.com/watch?v=PW499BGgJIc

5 Beach Drills for Fighters

1. Interval Beach Sprints – 10 intervals

2. Pop Up Sprints – 5-7 sets

3. Shuttle Runs

4. Continuous Broad Jumps

5. Beach Suicide Runs

1. Beach Sprints (Speed, Anaerobic Conditioning, Muscular Endurance, Power)

Running on the beach adds the extra element of the sand to the mix. Your muscles

have to work harder in order to run on and through the sand, incorporating type 2a

fast twitch muscles fibers and stabilizer muscles.


.COM



https://www.youtube.com/watch?v=PW499BGgJIc

Even though running on sand is easier on the joints and tendons you really have to

power through these sprints so you can develop your explosive fast twitch muscles

in the legs

2. Pop Up Sprints

(Acceleration, Speed, Explosive Power)

This is an acceleration drills are key when looking to increase your athletic

performance and explosion

Start on your knees and when you are ready pop up to your feet and start your

sprint. Make sure that you switch the lead foot you start your sprint with each round.

If you land on your left foot when you pop up, then on the next sprint use your right

foot.

3. Shuttle Runs

(Speed, Direction Change, Explosiveness)

This is a great exercise to train your quick change of direction which often happens

in combat sports.

Shuttles will improve your dynamic balance, power, speed and coordination. Make

sure that you plant and explode into the opposite direction while using short quick

steps in between

4. Broad Jumps

(Explosive Power, Leg Strength, Muscular Endurance)

This drill really helps to develop explosive leg power effectively and fast.

The squat you take before a broad jump allows you to stretch your muscles and thus

generate a more powerful muscle contraction when you jump.

Improves the reaction of fast-twitch muscle fibers throughout the body and your leg

and core muscles to contract very quickly so you can generate maximal force with

each jump


.COM



5. Beach Suicides

(Cardio, Muscular Endurance, Mental Toughness)

These are just brutal!

I set up 5 lines in the beach about 5 yards apart or more and ran each line and back

This was my final round and this build cardio, muscle endurance as the lactic acid is

building up in the legs and mental toughness! This is your classic Finisher

There you go my 5 best beach drills for fighters that you need to start implementing

into your training, of you have access to the beach. Believe me you will start to

notice a significant increase in your leg strength, explosive power, speed, cardio and

muscular endurance with 4 full training sessions.


.COM



Meet Funk Roberts

Funk Roberts, President and Owner of Funk Roberts Fitness, is a

former Professional Beach Volleyball player turned Fitness trainer.

Funk is an online fat loss expert that helps thousands of people

worldwide burn unwanted fat while building lean muscle through his

website, videos, articles, media and fitness products.

Funk is a Certified Metabolic Training Expert, Kettlebell Specialist,

Mixed Martial Arts Conditioning Coach, Celebrity Fat Loss Expert

and Personal Trainer. He was just named one of America’s Premiere

Experts and will be seen on ABC, NBC, CBS and Fox TV Affiliates in

the summer of 2013.

Funk has been a featured trainer in a few fitness training DVD’s and

has produced his own online products such as, Elite Strength and

Conditioning for Combat Athletes, Funk’s 6 Week Jump Training

Program and the newly launched Spartan Training System 10 Week

Fat Loss Program.

Funk is passionate about helping people transform their body and

educate them on how to lead a healthy lifestyle. His mission is

to help 500,000 people by 2014 change their life’s using fitness,

nutrition and motivation.

His over 30 years of training, expertise, research and experience has made the difference in helping others

change their lives for the better.

Funk has a following of over 40,000 subscribers to his websites, along with 36,000 YouTube subscribers and over

40,000 fans on Facebook and communicates with them on a daily to weekly basis.

He continues to learn and improve his skills so that he can supply the best information and contribute to the

fitness community and help people make a difference in their lives.

At a young 44 years old, Funk is married and has 2 older children. His passion is training men, women, teens and

athletes, helping people transform their lives, travelling and spending time with his wife and family.

AS SEEN ON:


.COM



SOCIAL MEDIA

Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com

MMA Strength & Conditioning Workouts : http://www.funkmma.com

YouTube : http://www.youtube.com/user/marcroops?feature=mhee

Facebook : https://www.facebook.com/funkrobertsfitness

Twitter : @FunkMMA

How To Reach Funk Roberts

OTHER PROGRAMS

Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com

Funk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com

50 Shades of Burpees: http://www.fiftyshadesofburpees.com

Kettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com


http://www.funkrobertsfitness.com

http://www.funkmma.com

http://www.youtube.com/user/marcroops%3Ffeature%3Dmhee

https://www.facebook.com/funkrobertsfitness

https://twitter.com/FunkMMA

http://www.10weekfatloss.com

http://www.funkflexmmaworkouts.com

http://www.fiftyshadesofburpees.com

http://kettlebellforfighters.com

Gauntlet Workouts: http://spartaworkouts.com/GauntletWorkouts.html

Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com

Funk 6-Week Jump Training Program: http://www.funkjumptraining.com

FunkMMA BeastMode Bodyweight 4-Week Program for Fighters http://www.funkmmaworkouts.com


http://spartaworkouts.com/GauntletWorkouts.html

http://www.funkflexheavybag.com

http://www.funkjumptraining.com

http://www.funkmmaworkouts.com

FunkMMA BeastMode Bodyweight 4-Week Program for Fighters http://www.funkmmaworkouts.com


http://www.funkmmaworkouts.com

Date post:	05-Feb-2018
Category:	Documents
Upload:	vuongtuyen
View:	252 times
Download:	1 times

This manual is copyrighted by Marc “Funk” Roberts. All...

Documents