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WELCOME TO BODY ARMOR First, I want to thank you for deciding to begin this phase of your fitness & MMA journey with me. I also want to congratulate you on making the important choice to make your training a true priority! I wanted to create this program because I had so many request for an MMA program that anyone could do at home, without any equipment but still getting the best results possible. So, that’s exactly what I created for you! Over the next 6 weeks, you’ll be following the most elite bodyweight training program for MMA on the market! This program is designed to increase your strength, speed, power, agility, power and over all MMA performance. This is 6 days a week bodyweight training program for a total of 8 weeks. Inside you’ll have 4 Strength and Power sessions along with 2 Conditioning sessions. We’ll also change the exercise with a slight variation to avoid accommodation or anything that would hinder your progressions each week! So here it is…Body Armor Training Program!!!!

About Me

Hey guys, my name is Phil Daru and I’m the head strength and conditioning coach for the world famous AmericanTop Team Gym In Coconut Creek, Florida. Early on in life, I earned two degrees in both Sports Medicine and Exercise Science while playing D1 college football at Alabama State University. I also fought in MMA professionally. Now, I train the top athletes and world champions from various sports. I deeply understand not only the training aspects of fight preparation but also the mind set of what fighters are going through f rom my years being a fighter and training athletes myself. I’ve devoted my life to performance training and making sure that I will always get an athlete the best results possible when training for a fight or any sport. I’m here to help you all in anyway that I can. Feel free to message me on Instagram @darustrong if you have any questions along the way.

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FREQUENTLY ASKED QUESTIONS

01

How long can I follow this program for? As long as this program is helping you progress you can continue to follow it. Make sure that you are recording your progress for every workout that you perform. When you are finished with the entire program and have gone through 1-2x I would highly recommend you check out some of my weight training programs to help you bring your performance even further which you can find by Clicking Here

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Where is the exercise database for me to perform the exercises? If click on any of the exercises on your PDF it will take you to a video from my Heavy Hitter exercise database. This is show you exactly how to perform the exercises with proper technique. 3

Motivation & Goal Setting Finding motivation to train or stick with any exercise on a regular basis isn't always easy. Demanding schedules, burn-out, and illness are just a few of the things that may interrupt your fitness routine. However, sometimes motivation can be found by using a very simple formula. Goal setting using the S.M.A.R.T. Method Most successful athletes, coaches and millionaires successfully use this formula to set both short and long-term training goals.

1. Set Specific Goals Research shows that specific goals are the most motivating. A specific goal is to increase your endurance from 3, 5 minute rounds to 5, 5 minute rounds (Championship rounds) within 6 months. Many people just say they want to increase endurance. This goal is far too general to really motivate you in your training & your are able to measure it! 2. Set Measurable Goals Simply saying that you want to increase your endurance is not enough detail. You need to be able to chart and document progress toward your goal. One way to measure your progress is to document your performance at set intervals. You may want to time your endurance 1x a month so you have you know If you’re progressing or not. 3. Set Adjustable Goals. This means your goals are flexible enough to accommodate unexpected challenges without becoming obsolete. An injury may force you to modify your goal. If you goal is to run a certain marathon and you are injured, you may need to change your goal to do the half marathon or some other event. An injury doesn't need to mean you abandon all your plans. At the same time, you may find you are progressing quickly and need to raise your goal.!

Goal setting is an art as well as a science, but if you make sure your goals follow the S.M.A.R.T. formula, you will find you are more likely to stay motivated. When writing S.M.A.R.T. Goals use concise language, but include relevant information. These are designed to help you succeed, so be positive when answering the questions.

Write the goal you have in mind

S

What do you want to accomplish? Who needs to be included? When do you want to do this? Why is this a goal?

How can you measure progress and know if you’ve successfully met your goal?

Do you have the skills required to achieve the goal? If not, can you obtain them? What is the motivation for this goal? Is the amount of effort required on par with what the goal will achieve?

Why am I setting this goal now? Is it aligned with overall objectives?

5

T

What’s the deadline and is it realistic?

TIME

Review what you have written, and craft a new goal statement based on what the answers to the questions above have revealed

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HOW TO PERFORM THE PROGRAM It is important to follow the program correctly In order to make sure you are receiving the right stimulus to increase performance as an athlete. Here is a simple guide to make sure you are performing correctly that will allow you to have the proper stimulus needed!

Super Sets

Tempo

When a series of movements has letter next to them i.e. 2a,2b,2c, the se mo ve me n ts wi ll b e performed one after the other in order until complete. For instance: you will see 1A “rear foot elevated split squat” then below it 1B “V-sit up”. These will be done in order and right after each other without rest.

The tempo for each particular rep will be displayed similar to this: Pistol Squat- ([5|2|1]) - The first number is the Eccentric tempo or portion representing moving your body down into the squat. So from the example you would lower yourself for 5 seconds. The next number is the Isometric pause, so you would pause for 2 second at the bottom of the squat and finally the Concentric (Moving back up) is last, which would be you moving back up for 1 second. The letter X represents “explode” as in you will produce force as fast as possible in this phase of the lift.

Then when the Med ball underhand toss is done the athlete will rest according to how long it says to rest for and then start back over with until all the sets are complete.

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RECOMMENDED TRAINING SCHEDULE

Monday

Tuesday

Wednesday

Thursday

Max Intensity Lower

Conditioning

Conditioning !

+Skills training (padwork, bagwork, drilling)

+Sparring

Max Intensity upper ! ! +skills training (padwork, bagwork, drilling)

Friday

Saturday

Sunday

Dynamic Intensity Full Body! ! +skills training

Conditioning !

Off Active Recovery Foam Roll, Stretch,

+ light sparring

+sparring

Helpful Tips Make sure you sleep 8 hours per night and eating enough healthy foods to recover.

Connect with Me

instagram.com/darustrong facebook.com/coachdaru youtube.com/user/TheDaruDiet twitter.com/darustrong

Need Help? If you are looking for customer support please email my support team at [email protected] For any training related question DM me on instagram @Darustrong

Week 1 - Day 1: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each

Week 1: Day 1 - Maximal Intensity (Strength Focus) Lower Body SETS

REPS

REST

TEMPO

1a: Rear Foot Elevated Split Squat

5

AMRAP Each Leg

None

5.2.1 (slow Eccentrics)

1b: V-Sit Up

5

10

Rest Until 90% Recovered

3.1.1

2a: Copenhagens (to scale)

4

10 each

None

3.2.1

2b: Birddog

4

10 each

None

3.2.2

3a: Supine Hamstring Walkouts

3

10

None

Steady Steps

3b: Leg Raises

4

10

Rest Until 90% Recovered

3.2.1

4a: Kneeling Leg Extensions

3

20

None

3.2.1

4b: Side Plank Crunch

3

10 each

None

2.2.2

Calf Raises / Toe Raises

3

AMRAP Each Leg

50% Recovered

3.2.1

HR%

Week 1 - Day 2: Dynamic Wam Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karoke: 10 yards each

Week 1 - Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets

REPS

REST

Reps

Perform Sprints

10 Minutes total

Every 60 seconds

Rest 2 minutes after 10 mintues are complete

25 yards

Perform Explosive Push Ups

10 minutes Total

5 every 30 seconds

Stretch and relax once 10 muinutes are complete

5

Week 1 - Day 3: Dyamic Warm Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 each way Bird Dog: 10 reps each Plank: 90 seconds Side Plank: 30 seconds each side Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each

Week 1: Day 3 - Maximal Intensity (Strength Focus) Upper Body SETS 1a: Shoulder Width Pull Ups

5

REPS

REST

AMRAP each arm

None

TEMPO 5.2.1

1b: Russian Twist With Shoulders Retracted

5

20

Rest Until 90% Recovered

2a: Push Ups Close Position (to scale) Incline If Possible

4

10 each

None

5.2.1

2b: Leg Raises

4

Rest Until 90% Recovered

3.2.1

10

3a: Inverted Pull Up

3

15

None

3.2.1

3b: Side Plank Crunch

3

10

Rest Until 90% Recovered

3.2.1

Dips Dead Man Hangs

As few as possible

100

Rest Until 50% Recovered

3.1.1

3

AMRAP til fall off

Rest Until 50-60% Recovered

Static

HR%

Week 1 - Day 4: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each

Week 1 - Day 4 Workout: Conditioning - Alactic Speed Endurance Duration/Sets

REPS

REST

Reps

Perform Jump Squats

10 Minutes Total

5 every 30 seconds

Rest 2 minutes after 10 mintues are complete

5

Perform Dips

10 minutes Total

5 every 30 seconds

Stretch and relax once the 10 minutes are up

5

Week 1 - Day 5: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each

Week 1: Day 5 - Dynamic Intensity Lower Body SETS

REPS

REST

TEMPO

Jump Lunges

12

2 each side

45 seconds

Explosive

Broad Jump

10

1

30 seconds

Explosive

Plyo Push Ups (3 hand positions)

9

3

30 seconds

Explosive

Russian Leans

4

8 loose

None

3.1.1

Leg Raises (hanging)

4

10

Rest Until 90% Recovered

Reverse Hypers (lay on table, high box or incline bench)

5

20

Rest Until 50% Recovered

1a: Calf and Toe Raises

4

20

None

3.2.1

1b: Russian Twist

4

20

Rest Until 50% Recovered

Constant

3.2.1

HR%

Week 1 - Day 6: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each

Week 1- Day 6 Workout: Conditioning - Aerobic Power Rounds 1a. Perform Fast Running 1b. Perform Slow Jogging

6

REPS

REST

2 minutes

None

2 minutes

Stretch and relax once all 6 rounds are complete

Reps

HR% HR: 150-160 BPM HR: 110-120 BPM

Week 2 - Day 1: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners with T-spine: 5 each Groiners double leg with V-reach up to stand: 5 each Sit Outs: 5 each Squat jax: 10 reps Side Lunge Stretch: 5 each

Week 2: Day 1 - Maximal Intensity (Strength Focus) Lower Body

SETS

REPS

REST

TEMPO

1a: Pistol Squats

5

AMRAP Each Leg

None

5.2.1 (slow Eccentrics)

1b: V-sit ups

5

10

Rest Until 90% Recovered

3.1.1

2a: Front Foot Elevated Split Squat

4

2b: Birddog

4

10 each 10 each

None

3.2.1

Rest Until 90% Recovered

3.2.2

None

Steady Steps

3b: Leg Raises

3

10

Rest Until 90% Recovered

3.2.2

4a: Kneeling To Low Squat

3

10

None

Constant

4b: Side Plank Crunch

3

10

Rest Until 90% Recovered

2.2.2

Bent Knee Calf Rises / Toe Raises

3

AMRAP Each Leg

Rest Until 50% Recovered

3.2.1

3a: Side Plank High Knee (bottom leg drives to the chest)

3

10 each

HR%

Week 2 - Day 2: Dyamic Warm Up Speed: Slow Dynamic Ankle CARs (controlled articular rotations): 3 each way each foot Heel Toe Walks: 10 yards Heel Walks: 10 yards Toe Walks: 10 yards Quadruped Hip Circles: 3 each way each leg Roll Back V-Sit Through: 5 reps 90/90 Flow Stretch: 3 each way Cat/Cow Spinal Segmentations: 5 reps Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Groiners (mountain climbers): 5 each Sit Outs: 5 each Hindu Push Ups: 5 reps High Knees: 10 yards Skips: 10 yards Power Skips: 10 yards Side Shuffle: 10 yards each Karaoke: 10 yards each

Week 2 - Day 2 Workout: Conditioning - Alactic Speed Endurance Duration/Sets

REPS

Perform Sprints

12 Minutes Total

Every 60 seconds

Rest 2 minutes after 12 mintues are complete

REST

25 yards

Reps

Perform Explosive Push Ups

12 minutes Total

5 every 30 seconds

Stretch and relax once 12 muinutes are complete

5

Week 2 - Day 3: Dynamic Wam Up Speed: Slow Dynamic Shoulder CARs (controlled articular rotations): 3 each way each arm Serratus Anterior Wall Slide: 10 reps Shoulder ER Wall Slides: 10 reps Cat/Cow: 10 reps Spinal Cars: 3 each way Bird Dog: 10 reps each Plank: 90 seconds Side Plank: 30 seconds each side Prone Swimmers: 10 reps Neck Circles: 3 each Speed: Fast Dynamic Seated Sprint Arm Swing: 3 sets 10 seconds Bear Crawl: 10 yards Monkey Walks: 10 yards Crab Walks (forwards / backwards): 10 yards each

Week 2 - Day 3 Workout: Maximal Intensity (Strength Focus) Upper Body SETS

REPS

REST

1a: Supinated Chin Ups

5

AMRAP each arm

None

1b: Russian Twist with Shoulders Retracted

5

20

Rest Until 90% Recovery

2a: Push Ups Wide Position (to scale) Incline If Possible

4

10 each

None

5.2.1

2b: Leg Raises

4

10

Rest Until 90% Recovery

3.2.1

3a: Inverted Pull Ups (use towel to pull up with)

3

15

None

3.2.1

3b: Side Plank Crunch

3

10

Rest Until 90% Recovery

3.2.1

as few as possible

100
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