Python Power Exercise Library

8/18/2019 Python Power Exercise Library

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Copyright © 2011 by Eric Wong Training Systems / EricWongMMA.com / All rights reserved Page 1

COPYRIGHT NOTICE

Copyright © 2011 by Eric Wong Training Systems – All Rights Reserved.

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

any means without express written permission of Eric Wong or Eric Wong

Training Systems.

Published by: Eric Wong Training Systems

388 Richmond St. W

Toronto, Ontario,

Canada

M5V 3P1

E‐mail: [email protected]

Web: www.EricWongMMA.com

DISCLAIMER AND/OR LEGAL NOTICES

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The

information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning

this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician

and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing

to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Eric Wong Training Systems, there are risks

of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Eric Wong Training Systems, or its affiliates as a result of any

future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Bottom line – if you

die, it’s not my fault, and you can’t sue me. :)


3/50


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Dynamic Mobility

Warmup


6/50

opyright © 2011 by Er

tandi1.

Stand u

2.

Staying

3.

Return

ic Wong Training Syste

g Knep tall with you

as tall

as

you

o the start an

ms / EricWongMMA.co

to Elr arms in a ‘Y’

an, bring

one

d repeat with

m / All rights reserved

ow

knee up

and

t

the other lim

he opposite

el

s bow

down

to

meet

in

front

of

your

body

Page

5


7/50


rone1.

Start lyi

2.

Lift one

3.

Bring y

4.

Return


nee tng on your st

leg up

and

ou

ur knee to yo

nd repeat on

ms / EricWongMMA.co

Armmach with yo

t so

the

inner

r armpit kee

the other sid


itr hands unde

thigh is

opene

ing your body

r your face

d up

towards

as close to thhe

floor

e ground as p ssible

Page

6


8/50


ush P1.

Start o

2.

Lift you

3.

Simulta

positio

4.

Keep y

5.

Push yo

6.

* You c


lankyour knees w

r knees

slightl

neously pull y

ur elbows tig

urself back wi

n keep your k

ms / EricWongMMA.co

ith your butt

off the

grou

urself forwar

t to your bod

th your arms

nees on the g


n your heels

d*

s through yo

in the pushu

nd pull yours

ound if this v

nd hands as f

r hands and

position

lf back with y

rsion is too di

r in front of y

ush with your

ur hamstring

fficult

ou as possible

legs to drop

s to return to

own in a pus

he starting p

Page

7

up

sition


9/50


-Leg1.

Stand u

2.

Reach

3.

Repeat

4.

When fi


tar Top tall and lift

ith the

toe

th

at a 45 degre

nished all 5 di

ms / EricWongMMA.co

e Toune leg off the

at is

in

the

air

angle in fron

rections on on


hground

as far

forward

, sideways, 45

e leg, repeat

s as

possible,

degrees to th

n the other le

ending the

k

e back, and st

g

ee of

the

leg

raight back n the

ground

Page

8

slightly


10/50


arro1.

Start wi

2.

Come u

3.

Come u


With a narrow st

p and

hop

int

p and hop bac

ms / EricWongMMA.co

de Sqance and squ

a wide

squat

k into a narro


at Hot down

stance and r

s

epeat

Page

9


11/50


roine1.

Start in

2.

Maintai3.

Jump o

4.

Repeat


rsa pushup posi

n a neutral

spi

e leg up so y

on the other s

ms / EricWongMMA.co

tion but with

ne as

best

as

ur inner thigh

ide


our hands to

ou can

is by your elb

ether

ow keeping y

ur other leg s raight

Page

10


12/50


Phase 1: Submission Strength

Day 1


13/50


ent O1.

Tilt ove

2.

Keep y

3.

Pull the

4.

Squeez

5.

Keep y


ver DB at the hips w

ur weight

on

DBs to your

your should

ur body stead

ms / EricWongMMA.co

Rowsith soft knees

our heels

and

aist, not your

r blades dow

y without mo


and a neutral

your head

in

chest

and back at t

ing

spine

line with

your

he top

spine

Page

12


14/50


ench1.

Stand t

2.

Pull you

3.

Step be

4.

Maintai

5.

Pull you

6.

The mu


Step O the side of a

rself up

so

yo

hind with the

n good postur

rself back up

scles in the le

ms / EricWongMMA.co

versflat bench an

’re standing

t

foot that’s in t

e and keep yo

nd over to th

/hip that are


place one fo

all on

one

leg

he air until it t

ur torso pointi

start positio

n the bench

t on top of it

with the

foot

ouches the gr

ng forward as

with the foo

re doing mos

hat’s on

the

b

und

best as you c

that’s on the

of the work

ench

n

bench

Page

13


15/50


owel1.

Wrap 2

2.

Grab th

3.

Keepin


Biceptowels aroun

e towels

even

good postur

ms / EricWongMMA.co

urlsa barbell

y so

the

barb

, perform a bi


ll hangs

straig

cep curl and r

ht

tate the palms so they face you at the to

Page

14


16/50


lat D1.

Pickup

2.

Kick th

3.

Pinch y

4.

Keepin

5.

Revers

6.

Keep y


Presspair of DBs a

DBs

up

as

yo

ur shoulder b

your hips hig

the motion u

ur eyes lookin

ms / EricWongMMA.co

on SBnd place them

roll

down

un

lades down a

, push the w

nder control

g straight to t


on your thigh

til your

head,

d back when

ights up and i

e ceiling, don

s as you sit on

eck and

upp

he DBs are re

n while keepi

’t tuck your c

a SB

r back

are

res

sting on your

g your should

in to your ch

ting on

the

SB

hest

er blades pinc

st

hed

Page

15


17/50


angi1.

Hang fr

2.

Pull

you3.

To hit y

4.

Can als


g Knem a chinup b

r

knees

to

your obliques,

be performe

ms / EricWongMMA.co

/Legar with an ove

r

chest

and

cuull your knee

d with straigh


aisesrhand grip

rl

your

hips

fotowards an o

legs for a gre

rward

slightly

posite should

ter challenge

with

a

strong

er ab

contractio

Page

16


18/50


Phase 1: Submission Strength

Day 2


19/50


ausin1.

Hang fr

2.

Pull

youtop

3.

Return


Chinm a bar with

r

chin

over

th

o the bottom

ms / EricWongMMA.co

psan underhand

bar

and

squ

and hang wit


grip

eze

your

shou

straight arm

lder

blades

d

for 2 seconds

wn

and

back

before repea

hile

you

pus

ting

your

chest

o

Page

18

t

at

the


20/50


kull C1.

Grab a

2.

Lie

dow3.

Push th

4.

Lower t

5.

Don’t l


rusherB or EZ‐bar w

n

on

a

flat

bee bar straight

he bar toward

t your elbows

ms / EricWongMMA.co

ith an overha

ch

and

pinch

p and turn y

s your hairlin

flare out – ke


d grip

our

shoulder

ur elbows in s

(or top of yo

p them in tig

blades

togetho they’re poin

r forehead if

t as you pres

er

ting towards

ou’re bald :P)

the weight b

our knees by

ck up

activating you

Page

19

r lats


21/50


eadli1.

Setup a

2.

Step

ba3.

Keep a

4.

Keep y

5.

Once y

6.

As you

7.

Make s


t + Rocable with a r

ck

from

the

mlight bend in

ur weight on

u’ve reached

ome up, pull

re your weig

ms / EricWongMMA.co

ow handle at

achine

and

taour knees as

our heels and

full range at t

he cable tow

t is on your h


nee height

e

a

narrow

stou tilt from t

your arms ex

e bottom, sta

rds you pinch

els the whole

nce,

feet

aboe hips forwar

ended as you

nd up by drivi

ing your shoul

time

ut

6

inches

apd to perform

bend over

g your hips f

ders down an

rt

Stiff ‐Leg Dea

rward, contra

back at the

dlift

cting your glu

nd

Page

20

tes


22/50


evers1.

Grab an

2.

Maintai3.

Make s


EZ-B EZ‐bar with a

n

good

posturre you keep y

ms / EricWongMMA.co

r Curln overhand gr

e

with

your

shour wrists str


ip

oulders

back

ight – don’t l

s

you

curl

thet them bend

bar

up

t all

Page

21


23/50


lat Ja1.

Start wi

2.

Keepin

3.

Pull you

4.

Pull you

5.

Return


kth the tops of

your shoulde

rself forwards

r knees to yo

o the start po

ms / EricWongMMA.co

your feet on a

r blades down

back

to

the

s

r chest keepi

sition – that e


ball, hands o

and back, pu

art position

g your low ba

quals 1 rep

the ground li

h yourself ba

ck in neutral (

ke a pushup

k so your bod

on’t curl too

is flat

much)

Page

22


24/50


Phase 1: Submission Stamina

Day 1


25/50


ood1.

Grab a

2.

Curl th

3.

Perfor

4.

Maintai

5.

Keep th

6.

When y

7.

Lower t


orninB and stand i

BB up and ho

a Good Mor

n a slight ben

e bar close to

our hamstring

he bar, perfor

ms / EricWongMMA.co

g Curln good postur

ld it at the to

ing/Stiff ‐leg D

in your knee

your body the

s tighten at th

m another cur


with should

position

eadlift (BB sta

, keep weight

whole time

e end ROM, s

l and repeat

rs back and k

ys at the top

on your heels

ueeze your gl

ees slightly b

osition of the

and your bac

utes and driv

nt

curl)

straight as y

your hips for

u tilt over at

ard to get ba

Page

24

he hips

ck up tall


26/50


ip Ra1.

Lie on y

2.

Raise y

3.

To hit y

4.

Make s


ses Mour back with

ur hips off th

ur obliques,

re you don’t

ms / EricWongMMA.co

knees bent, s

ground cont

im your hip f

rop the MB o


ueezing a MB

acting your a

r the same si

n your face…

between you

s

e armpit as y

his is your off

legs, just abo

u raise up

icial disclaime

ve your knees

r. :)

Page

25


27/50


ope1.

Sit on a

2.

Sit up i

3.

Keepin

4.

Once at


ammseated row m

good postur

your elbows

the end ROM

ms / EricWongMMA.co

r Curlachine with a

ight to your si

of the curl, p


owrope handle o

des, perform

werfully pull

r weave a tow

hammer curl

our shoulder

el through a si

using your bi

down and ba

ngle handle

eps

ck giving a go

d squeeze at

Page

26

the end


28/50


ip Ex1.

Grab a

2.

Roll do

3.

Place t

4.

Drive y

5.

Hold thi

6.

Lower


ensioB and sit on

n until your

e DB on your

ur hips up hig

s top position

own under co

ms / EricWongMMA.co

s SBSB

ead, neck and

hips

h pushing thr

as you breath

ntrol relaxing


upper back a

ugh your hee

e naturally

your glutes br

e resting on t

ls and firing y

iefly then rep

e ball

ur glutes

at

Page

27


29/50


prawl1.

Stand i

2.

Sprawl


a fighting sta

ut kicking yo

ms / EricWongMMA.co

nce

r legs to one


ide and pushi

Slith

ng your hips t

herin

the floor

ng ircui

Page

28

it


30/50


corpi1.

Start in

2.

Rotate

3.

Swing t

4.

Keep th

5.

As this i

6.

Push yo


n Stria pushup posi

our body up

e leg back th

e left leg goin

s happening, l

urself back up

ms / EricWongMMA.co

etion

o your left ha

ough as you r

through and

ower yourself

and return to


d stays on th

tate down so

bring it up an

down into a P

the start posi

ground and

both hands a

over your rig

ushup

ion and repe

ick your left l

e on the grou

ht leg, ‘strikin

t on the othe

g straight ou

nd again

’ the ground

side

ith your left

Page

29

oe


31/50


op in1.

Hop bo

2.

Staying

3.

Roll ba

4.

Don’t l


to Breh feet in as cl

compact, brin

k onto your b

t your head hi

ms / EricWongMMA.co

akfallse to your ha

g your hands

tt, then spine

t the ground


nds as you ca

ff the ground

as you slap y

hen doing th

ur arms on th

breakfall

e ground to p rform a brea fall

Page

30


32/50


riang1.

Raise y

2.

Bring y

3.

As you’

4.

Lower


esur hips off th

ur right hip t

e doing this,

own under co

ms / EricWongMMA.co

ground by co

wards your ri

ross your righ

ntrol and rep


ntracting you

ht armpit

t knee over yo

at on the oth

abs

ur left ankle

r side

Page

31


33/50


tand i1.

Situp a

2.

Bring y

3.

Swing t

4.

Keep y

5.

Stand u


n Based post one ar

ur hips off th

e same leg o

ur free arm u

p by stepping

ms / EricWongMMA.co

up back be

ground

the arm that’

guarding you

back


ind you

s posted so th

r face

foot lands b side the post d hand

Page

32


34/50


Phase 1: Submission Stamina

Day 2

H R


35/50


ear H1.

Sit on a

2.

Sit up i

3.

Grab th

4.

Flex yo

5.

Pull you


ug Roseated row m

good postur

e rope and fla

r elbows in b

r shoulder bla

ms / EricWongMMA.co

achine with a

e your elbow

inging your h

des together


rope handle o

out so your a

nds towards

nd squeeze y

r weave a tow

rms are parall

our shoulders

ur biceps as

el through a si

el to the grou

owerfully as

ngle handle

d and your p

ou can

lms are facin

Page

34

the floor

A SB P P


36/50


-Arm1.

Grab a

2.

Keep th

3.

Simulta

4.

Lower

5.

Keep y


SB PoB and setup

e DB on your

neously drive

own back to t

ur hips up hig

ms / EricWongMMA.co

er Pren a SB with h

hest and you

he DB up and

he start positi

h the whole ti


ssad, neck and

opposite arm

pull your oth

n

e

upper back on

pointing strai

r arm down r

the ball

ght up

lling onto thi arm slightly

Page

35

at Bar 1 Ar Row


37/50


at Bar1.

Use a f

2.

Setup i

3.

Keep th

4.

Maintai

5.

Pull you


1-Art bar or wrap

a 1‐arm row

e shoulder bla

n a neutral spi

r shoulder bla

ms / EricWongMMA.co

Rowa towel aroun

position with

de of the post

ne as you pull

de back a the


d a DB handle

our hand dire

ed arm down

the weight u

top of the mo

ctly under yo

and back

towards you

ion

r shoulder an

hip (not ches

knee directl

t) engaging yo

under your h

ur lats

Page

36

ip

eg C rls wit MB S ueez


38/50


eg C1.

Lie dow

2.

Place a

3.

Bridge

4.

Pull the

5.

Drive y

6.

Revers


rls witn on your bac

MB between

our hips so y

SB in using yo

ur hips up at

the motion a

ms / EricWongMMA.co

MB S on the floor

our knees an

ur body is flat

ur hamstrings

he same time

d make sure


ueezith your feet

keep it sque

and bring you

so your hips

ou don’t lose

up on a SB

zed tight

r heels as clos

on’t bend at

the squeeze

e to your butt

ll

n the MB

as you can

Page

37

ussia Twis s MB


39/50


ussia1.

Lie dow

2.

Crunch

3.

Keep y

4.

Lower

5.

Repeat


Twisn on your bac

up and slam t

ur shoulder bl

ack down un

slamming the

ms / EricWongMMA.co

s MBwith your kn

e MB on the

ades off the g

er control an

ball on the ot


ees bent holdi

round on on

round as you

touch the M

er side

ng on to a MB

side

lam the MB t

on the groun

overhead

the other sid

d above your

e

head

Page

38

B Sw ng Cu ls


40/50


B Sw1.

Start wi

2.

Genera

3.

Keepin

glutes a

4.

As you’

5.

Keepin


ng Cuth 2 DBs by yo

e some mom

a slight bend

nd come up t

e coming up,

a fluid motio

ms / EricWongMMA.co

lsur sides

ntum with th

in your knees

ll

curl the weigh

, push the w


DBs so you c

and your wei

ts up

ights forward

an kick them

ht on your he

(don’t just let

ack behind y

ls, drive your

them drop) a

u with straigh

hips forward

d repeat the

t arms

owerfully wit

wing/curl mo

Page

39

h your

vement

eg S oop


41/50


eg S1.

Start in

2.

Kick on

3.

Swoop i

the star

4.

Repeat


oopa ‘quad squat’

leg straight t

t around and

t position

on the other s

ms / EricWongMMA.co

position

hrough betwe

nder your op

ide


en the opposi

posite leg, ju

e leg and arm

ping off the g

round with th leg that’s on the floor, ret

Page

40

rning to

nvert d ISO ows


42/50


nvert1.

Hang u

2.

Make s

3.

Pull you

4.

Make s


d ISOder a bar wit

re your spine

rself up for a

re you breat

ms / EricWongMMA.co

owsyour feet on

is straight the

ouple of reps,

e naturally as


the floor or u

whole time

then hold at

you’re holdin

on a SB

he top, squee

isometrically

zing your sho lder blades d wn and back

Page

41


43/50


Compensatory

Stretches

obra


44/50


obra1.

Lie face

2.

Press y

3.

At the t

4.

Hold fo


down with yo

urself up kee

op, push your

30 seconds

ms / EricWongMMA.co

ur hands und

ing your hips

chest out, pin


r your should

on the groun

h your shoul

rs

and reversin

ers down and

the curve in

back and pull

our spine

your chin in

Page

43

rist Flexors


45/50


1.

Get in a

2.

Turn on

3.

Lift you

4.

Keep y

5.

Hold fo


4‐point positi

e hand so you

r other hand o

ur elbow strai

30 seconds

ms / EricWongMMA.co

on on your ha

r fingers point

ff the ground

ght and hand


nds and knees

towards your

and sit your b

flat on the gro

knees

tt back slowl

und the whol

to stretch yo

time and do

ur wrist

’t overstretch

Page

44

inger /Thu b


46/50


g1.

Sit or st

2.

Pull the


and and rotat

thumb and e

ms / EricWongMMA.co

one hand to

ch finger with


ards

your other h

nd holding a 0‐20 second stretch for each

Page

45

ip Flexor (P oas)


47/50


p1.

Put you

2.

Stay tal

3.

Keep y

4.

Once in

5.

Hold fo


r right knee o

l and contract

ur abs contra

position, rais

30 seconds

ms / EricWongMMA.co

the ground a

your abs, tryi

ted and slowl

your right ar


nd your left fo

g to tuck you

y move your h

up towards

ot down in fr

tail between

ips forward, t

the ceiling an

nt of you

our legs (it w

is will increas

slightly side

on’t move mu

e the stretch i

end your tors

ch)

n your hip

o over to the

Page

46

left side

ip Flexor (R ctus F moris)


48/50


1.

Start wi

2.

Step fo

3.

Slowly

4.

You’ll f

5.

Hold fo


th both hands

ward with yo

et up

tall

taki

el a strong str

30 seconds

ms / EricWongMMA.co

and knees on

r left foot so i

g both

hands

etch right do


the ground a

t’s flat on the

off the

groun

n the middle

d place your

ground

of your thigh

ight foot up on a SB, bench r a chair

Page

47

ablet p (Bic ps an Pecs


49/50


1.

Sit on t

2.

Keepin

3.

Look st

4.

Pinch y


e ground wit

your elbows

aight up

to

th

ur shoulder b

ms / EricWongMMA.co

your knees b

traight, bridg

e ceiling

lades down a


ent, feet flat a

up and try t

d back the w

nd hands behi

get into a tab

ole time, pus

nd you, finger

letop position

ing your ches

s pointing aw

t towards the

y from your b

ceiling

Page

48

ody

ats


50/50


1.

Stand n

2.

Grab it

3.

Try to

r


ear a pole you

ith one hand

lax the

arm

a

ms / EricWongMMA.co

can grab or d

and sit your

s much

as

pos


or frame

utt back back,

ible so

you

ca

turning your

n stretch

you

orso in towar

lats

ds the arm th t’s grabbing

Page

49

Python Power Exercise Library

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