Regimen

Extreme Diet and Routine for cutting to 161lbs or 155lbs
(Only for the headstrong)

6:30AM	Cardio:	Minimum 20 to 30 minutes
8:00AM	Breakfast	1-2 (depending on your weight) packets of Kashi Oatmeal (truly vanilla)EAS or Muscle Milk Protein shake. (Lightforce Greens)
10:00AM	Train/Drill	Jiu-Jitsu/Wrestling
11:30AM	Snack:	1/2 Banana or 4oz Banana and 1tbs. Natural Peanut Butter
	Rest!
2:00PM	Lunch	4oz. 96/4 or 98/2 Ground Beef and 1/2 cup brown rice. (Lightforce Greens)
	Rest!
5:00PM	Dinner:	2 scoops Protein or a pre mix protein shake
7:30PM	NHB Class	Fight Team Training
	Jiu-Jitsu	Regular Class
	Cardio	Minimum 40 minutes
		I drink a minimum of 2-2.5 gallons DELUGE NATURAL SPRING WATER per day when I am on this diet. Deluge now makes a sport drink better than Crystal Light in nutrition and kills it in flavor and Electrolytes. Take a multi pack of Vitamins, and you can add Light Force Greens and some extra Vitamin-C. Rest as often as you can. You will feel weak in between meals but if you are eating before you train it will give you the energy to survive and that is really all you need to do at this point on this diet...Survive.

Diet to cut from 180-185lbs to 170lbs. Add same training routine from above

Breakfast	2 packets of Kashi Oatmeal (truly vanilla) 4-6 egg whites
Snack	1 Banana and 2 tbs. Peanut Butter
Lunch	4oz. 96/4 or 98/2 Ground Beef and 1/2 cup brown rice. (Lightforce greens)
Snack	1 apple or some grapes
Dinner	4oz. 96/4 or 98/2 Ground Beef or 2 chicken breast and 1/2 cup brown rice (Lightforce Greens)
I drink a minimum of 1-1.5 gallons DELUGE NATURAL SPRING WATER per day when I am on this diet. Deluge now makes a sport drink better than Crystal Light in nutrition and kills it in flavor and Electrolytes. Take a multi pack of Vitamins, and you can add Light Force Greens 2-3 times a day and some extra Vitamin-C. Rest as often as you can. You shouldn't feel weak in between meals and if you are eating before you train it will give you the energy to get through your workouts feeling strong.

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Monday FIGHT TEAM ONLY - 4:30PM

Thai Boxing with Boxing Gloves and shin pads(6-5 minute rounds)

Boxing with fight gloves and takedowns (four 4 minute rounds)

Boxing with takedowns, rolling with strikes (Shootboxing) (3-10 minutes rounds)

One 5 minute round of plyometrics to finish it off.

(mouth piece, Boxing gloves, shin pads required Mouth piece)

Tuesday FIGHT TEAM ONLY - 4:30PM

Wrestling drills (4-5 minute rounds of various shots)

Neck wrestling and Greco (four 3 minute rounds)

Live wrestling to the mat or round robin wrestling (3-10 minute rounds)

Two 5 minute rounds of plyometrics

Abs or core exercises (mouth piece)

Wednesday FIGHT TEAM ONLY - 4:30PM

Jiu-Jitsu (Submission Wrestling) 6-10 minute rounds

akedown drills with boxing gloves on one guy and the other shooting (six 5utrounds)

1-5 minute round of plyometrics

(Boxing gloves, shin pads, mouth piece required)

(Mouth Piece)

Thursday FIGHT TEAM ONLY - 4:30PM

Guard Passing Drills 5 minutes on top 5 minutes on bottom (4-10 minute rounds)

Neck wrestling and Greco (four 3 minute rounds)

Jiu-Jitsu drills 4-5 minute rounds non stop attacking subs

Two 5 minute rounds of plyometrics

Rolling live (2-10 minute rounds)

MMA Friday open to the public

Thai Boxing with fight gloves (3-5 minute rounds)

Striking from the clinch only (five 5 minute rounds)

MMA Spar live (3-10 minute rounds)

One 5 minute round of plyometrics

(Fight gloves, shin pads, mouth piece required)

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5 minutes treading water with only arms. Cross your legs Indian style, don’t use them at all.

Go directly in to

5 minutes treading water with only legs. Fold your arms and don’t use them at all.

Go directly in to

5 minutes treading water with the use of both arms and legs.

1 minute rest and repeat circuit one more time.

1 minute rest after second circuit and then go in to

20 laps. Swim one way on top of the water, and back under the water (ONE LAP). If you cannot make it back under water take a breath and go directly back under again till you reach the other side. Finish all 20 laps and then take one more 1 minute rest.

6 laps of walking knees. Every step throw high knee in chest deep water stretching your hips on each one

6 laps side to side lateral steps across the pool (right leg first one way and left leg first on the way back)

Finally go right into 500 jab cross combos in neck deep water.

I recommend having a partner with you while doing this workout for two reasons:

#1 to push you till you die
#2 to save you once you get there …..

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1000 Steps 1000 steps is on 10th street in Laguna Beach, California. It is on the WESTSIDE of PCH. There are actually only about 200 steps but it is as vertical as you can possibly find. There are 12 levels of around 15 steps give or take a few on each one. I will give you an example of one of the toughest workouts you will ever find PERIOD… Walk once to the top as a warm up (you might be finished then) #1 Run to the top hitting every step. #2 Run to the top hitting every other step. #3 Run to the top hitting every step. #4 Run to the top hitting every other step. #5 Hop to the top on both feet hitting every step. #6 Hop to the top on both feet hitting every other step. #7 Hop on one foot to each level changing feet at the top of each level change.
Bleachers
Run to level 1 and come back down Run to level 2 and come back down Run to level 3 and come back down Run to level 4 and come back down Run to level 5 and come back down Run to level 6 and come back down Run to level 7 and come back down Run to level 8 and come back down Run to level 9 and come back down Run to level 10 and come back down Run to level 11 and come back down Run to level 12 and go home and puk
Big Bear Mountain
Run/jog/walk from the bottom of "Bear Mountain" in Big Bear California to the top. The altitude begins at 7,400ft and climbs to 9,200ft. About 20 minutes is how long it should take. The time is a little longer in the snow.

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