Excerpt for Combat Life Style: Maximizing Performance and Combat Effectiveness Year Around by , available in its entirety at Smashwords

Combat Lifestyle

Peak physical condition year around


Copyright © 2017 Famiglia Famularo LLC

All rights are reserved to Fight Performance Industries, no part of this publication or the information in it may be copied and used for re-sale.

Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. This also applies if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or healthcare provider advises against it.

If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan, please seek medical advice be-fore continuing the use of any information in this program is solely at your own risk.


-Introduction and program design

-Tools for success

-Warm up protocol

-Block 1

-Block 2


-Block 3


Combat lifestyle

The modern day warriors guide to the strength and conditioning and maximizing performance and combat effectiveness every day of the year.


This program is designed for the man or woman who requires peak physical condition year around, whether you’re a professional fighter or police officer or special forces operator or the weekend warrior looking to get stronger faster and fitter and improve your body composition then this is the plan for you!

This program has been designed to

-Increase total body strength and power.

-Improve joint integrity and mobility and reduce likely hood of injuries.

-Work on the most common postural imbalances and weaknesses present in Modern society.

-Improve all energy systems used during a real fight.

-Improve body composition (More muscle and less fat).

-Utilizing specifically designed periodization to push you to the next level and keep progressing year around.

Program design

This program is designed to be completed in three separate blocks with one week de- load/break in between each block.

-This program should take approximately 35 weeks although this can be increased/ extended if you need to take days off due to sickness or work etc.

-Each block and separate phase have a small explanation and description in their respective chapters.

Tools for success

Read this chapter before commencing the program to help you get the most of this plan.


The tempos are very important in the first block of this plan. If you decide to change them or just do all the lifts at your own pace, you will take away from the benefits of the plan.

Reading the Tempos:


6 seconds lowering the weight / 0 second hold at the bottom / 1 second lifting the weight / 0 second hold at the top.


3 seconds lowering the weight / 3 second hold at the bottom / 1 second lifting the weight / 0 second hold at the top.


2 seconds lowering the weight / 0 second hold at the bottom / 1 second lifting the weight / 0 second hold at the top.


You will notice we have only added percentages to the main/compound lifts for the strength training days, if you don’t know your current maxes there are a lot of good calculators on google which can give you a good estimate.


If you are unsure of any exercises in this program check out our YouTube channel or contact one of our team via any of our social media platforms or via email.


-This not a diet plan or set rules just my basic tips anyone can follow to eat for performance without getting to strict and still enjoying food.

1. Eat within your caloric goals.

-What do I mean? Although I'm not a fan of counting my own calories at the end of the day if you’re eating more calories than your burning or vice versa you will 9 times out of 10 be losing or gaining weight. Obviously, there will always be exceptions to this rule.

2. Eat a high quality protein with each meal of the day.

-Examples being Fish, chicken, beef eggs whey or high quality vegan protein like pea or rice protein.

3. Identify and eliminate domino foods.

-We all have certain foods that once you start eating are extremely hard to stop. Especially foods that hit the reward circuitry in the brain like chocolate or ice cream.

4. Eat the majority of your carbs around training.

-Save your carbohydrates for use around training when your body is primed to handle and store them effectively.

5. Avoid liquid calories

-Drinks like fruit juice or soda have a large effect of total caloric load without providing any effect on satiety or any real nutritional value.

6. Eat vegetables every day.

-Pretty simple, find a way to enjoy them and eat them.

7. Fast for at least 12 hours a day

-Example if you have breakfast at 7am your last meal should be eaten by 7pm.


Stay with the meaning of the word supplementation and use them as that, supplements to your diet. Keeping it simple is what we suggest for our readers. With certain supplements on our list we still recommend but to be 100% certain it will benefit you, we recommend getting a quarterly or half yearly blood test. These will have (BTR) beside them.

Top Supplements for a combat lifestyle (In no particular order)

1. High quality protein powder including whey, pea, rice, hemp etc (Feel free to contact our team to know if your product is of high quality)

2. Omega 3 (Fish oil or Algae based)

Purchase this book or download sample versions for your ebook reader.
(Pages 1-4 show above.)