MMA Forum - UFC Forums - UFC Results - MMA Videos - View Single Post - My training and conditioning

View Single Post

Old 06-18-2010, 04:25 PM   #49 (permalink)
mroutdoorsman
'Man of Stone'
Image Hosting by Picoodle.com
 
mroutdoorsman's Avatar
 
Join Date: May 2010
Location: Oak Harbor, WA
Posts: 430
mroutdoorsman is on another level nowmroutdoorsman is on another level nowmroutdoorsman is on another level nowmroutdoorsman is on another level nowmroutdoorsman is on another level nowmroutdoorsman is on another level nowmroutdoorsman is on another level nowmroutdoorsman is on another level nowmroutdoorsman is on another level nowmroutdoorsman is on another level nowmroutdoorsman is on another level now
6/18 - Hardcore Strength Day

1100-1230

Yes I know that is about twice as long as it should of been but after the strength sets we decided to do some muscle endurance/cardio stuff as a small circuit...

1100-1105 - Warmup Cardio on Treadmill @ 6mph

1106-1200 - Heavy Sets

Incline Bench Press

Set 1 - 20 x 45lbs
Set 2 - 8 x 115lbs
Set 3 - Drop Set: 4 x 135lbs -> 5 x 115lbs -> 8 x 95lbs


Hammer Strength Leg Press

Set 1 - 25 x 101lbs
Set 2 - 12 x 381lbs
Set 3 - Drop Set: 6 x 381lbs -> 14 x 291lbs -> 12 x 201lbs


Hammer Strength Seated Dips

Set 1 - 20 x 54lbs
Set 2 - 12 x 189lbs
Set 3 - Drop Set: 8 x 189lbs -> 12 x 149lbs -> 5 x 99lbs


Partial Dead Lifts

Set 1 - 20 x 45lbs
Set 2 - 6 x 235lbs
Set 3 - Drop Set 5 x 235lbs -> 6 x 185lbs -> 6 x 135lbs


1201-1230 - Small Endurance Circuit (2 sets)

Station 1 - Plyometric Clap Pushups w/ Perfect Pushup x 12

Station 2 - Power Clean -> Military Press -> Front Squat @ 45lbs w/ reverse grip x 12

Station 3 - Decline Bench Situps + Pullup to Bar x 20

Station 4 - Bench Dips x 20 w/ 25lbs plate on lap (2nd set was a drop set with 2 x 25lbs plates and did 15 -> 15 -> 13 [To Failure]

The next 3 weeks leading up to the fight we are going to hit it super hard and push myself beyond my limits and then ease off for a week and take a light week of rest pre-fight. My cornerman/cutman is going to be my strength trainer which has some fight experience and is a good friend of mine. Really looking forward to it!

Also until my rib heals enough to train in grappling again I am just going to hit the heavy bag hard and do muay thai and boxing drills to refine my stand-up some more. I am hoping my rib feels good enough this next week to get back to the martial arts and mma classes.
mroutdoorsman is offline   Reply With Quote