Explosive Hack Squat @ 180lbs [Go down low and burst up and jump off of the platform] (Hammer Strength)
Jump Squats w/ 10lb Medicine Ball
Standing Cable Rows @ 50lbs
Plank Dumbbell Rows @ 30lbs
Shoulder Presses @ 20lbs (Hammer Strength)
Bosu Ball Kickbacks [Start standing and then drop forward with the ball into a plank position and kick both feet back and then under you and burst up and repeat)
Day 2 (Tuesday): Boxing and Kick Boxing Training
Small circuit including standup Muay Thai bag, Heavy Bag, Mat with heavy bag on the ground and box for box jumps
No set time limit but just basic fight training and conditioning
Day 3 (Wed): Strength Training
Day 4 (Thursday): Sparring and BJJ
Day 5 (Friday): Variation of Day 1 [Will post details soon]
Overall this is what I have been doing for the past month and love it so far. On the weekend days I will often go hiking or running for a little more cardio conditioning
Yay for 2 days of semi rest... Sat and Sun are just basic core workouts such as crunches, bodyweight squats, jumping jacks and of course some shadow boxing to start things off.
60 seconds to complete each set - Rest with remaining time and then repeat [4 Sets]
-Plyo Push Up x 5
-Chin up x 10 (Last 2 sets 15 sec hang)
-Squat x 15
1A - Dumbell Chest Press
10 x 35lbs
10 x 35lbs
9 x 35lbs
8 x 40lbs
1B - Tug of War Row
10 x 57.5lbs
10 x 57.5lbs
10 x 57.5lbs
8 x 57.5lbs
2A - Neutral Grip Shoulder Press
10 x 25lbs
10 x 25lbs
8 x 25lbs
8 x 25lbs
2B - Deadlift
10 x 135lbs
10 x 135lbs
8 x 135lbs
8 x 135lbs
3A - Bent Bicep Row
8 x 95lbs
8 x 95lbs
8 x 95lbs
8 x 95lbs
3B - Triceps Dip
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight + 25lbs
10 x Bodyweight + 25lbs
4A - Cable Swing [Weight/Reps is per side]
15 x 27.5lbs
15 x 27.5lbs
4B - Paloff Press & Hold [Weight/Time is per side]
17.5lbs @ 30 seconds
15lbs @ 30 seconds
2 Hours Rest -> Return to Gym for 1hr of Heavy Bag Drills
I just want to note I don't think training like this would be possible without trainers pushing me as hard as possible. There is just something about having a motivator there to push you beyond your limits!
Congratulations on the move up. You're obviously working very hard, and it is paying off. I have a green belt/purple stripe in TKD. I'd like to go back to it one day, but ATM I am taking judo, Shotokan and goshinjitsu karate, so there isn't time.
Thanks! I am currently taking Hwa-Rang TKD. I like it because there is a decent mix of grappling with it which sets it apart from most other TKD forms.
Friday 28MAY10 - 1100-1200
Strength Training - Focus: Triple Sets
1A: Situp + Pullup (Laying on decline bench under smith machine do partial situp, grab bar and pull body to bar where chest touches bar, release and repeat. The pull up tot he bar should be done with as much explosion and burst as possible.)
25 x Bodyweight
25 x Bodyweight
25 x Bodyweight
1B: Incline Dumbells
20 x 35lbs
20 x 50lbs
25 x 45lbs
1C: 1-Legged Leg Press
25 x 50lbs
25 x 70lbs
20 x 80lbs
2A: Assisted Pullup
25 x 50lbs
25 x 50lbs
25 x 50lbs
2B: Plyo(Clap) Pushups
20 x Bodyweight
20 x Bodyweight
20 x Bodyweight
2C: Front Squat [Smith Machine]
25 x 45lbs
20 x 95lbs
20 x 95lbs
3A: Partial Dead Lift
25 x 45lbs
15 x 135lbs
20 x 115lbs
3B: Bench Dip w/ Plates (Drop Sets 50/25/0)
10 x 50lbs -> 10 x 25lbs -> 10 x Bodyweight
10 x 50lbs -> 10 x 25lbs -> 10 x Bodyweight
10 x 50lbs -> 10 x 25lbs -> 10 x Bodyweight
3C: Angled Leg Press
20 x 180lbs
20 x 180lbs
20 x 180lbs
4A: Cable Bent Stomach Crunch
130lbs to Fail (~30)
120lbs to Fail (~35)
4B: Hanging Leg Raises
20 x Bodyweight
20 x Bodyweight
Sparring/Grappling for 1 hour at 1630
Also if anyone who is following this wants me to post pre/post workout shakes and a daily food log along with this let me know and I will start. Also in the next few weeks I am going to get a video of some of my workouts/training.
5 min of warm-up cardio @ 6mph 1% incline on the treadmill
60 seconds to complete each set - Rest with remaining time and then repeat [4 Sets]
-Plyo Push Up x 15
-Chin up x 10 (Last set 15 sec hang)
-Squat x 15
Barbell Workout - Perform all exercises one after the other for a count of 10 or 30 seconds total. Repeat after 30 seconds rest. (Weight 65lbs)
A: Upright Row
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs
B: Bent Row
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs
C: Romanian Dead Lift
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs
D: Squat and Shoulder Press
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs
E: Good Mornings
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs
F: Reverse Curl
10 x 65lbs
10 x 65lbs
10 x 65lbs
10 x 45lbs
10 x 45lbs
G: Box Jump
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight
5 minutes rest
Internal/External Shoulder Cable Rotations
15 x 10lbs (Internal and External per shoulder)
15 x 10lbs (Internal and External per shoulder)
15 x 10lbs (Internal and External per shoulder)
1 min rest
Hammer Strength Shoulder Press
15 x 25lbs
12 x 50lbs
12 x 50lbs
An hour of heavy bag work and core training including bosu ball crunches, medicine ball twists, heavy bag situps(wrap legs around heavy bag and do situps doing alternating elbow strikes per situp), exercise ball lower back raises.
Tonight an hour of MMA at the TKD Academy/Gym @ 1800-1930 (Will post details after the training)
Details:
First 30 minutes was cardio and conditioning all body weight exercises. The following hour was all Muay Thai and the last hour was BJJ. Overall not a bad first class the Academy had and I can see it going great places. I look forward to some free sparring in the class in a few days!
6/2/10Light workout day since it was back to back with previous day due to Memorial Day
Gym @ 1200 PST
1 hour exercise bike
1 hour Muay Thai heavy bag drills
30 min core strength and core plyometrics
TKD Academy @ 1900-2000 PST
1900-1920: Warmup drills
1920-1940: Forms Practice
1940-2000: Free Sparring & Point Sparring Practice
Overall the TKD class was a good workout but will never get used to point sparring and not being able to punch to the face.
Got some new MMA gear in today and am really liking my new Hayabusa Foot Grips and the Hayabusa Mesh Gear Bag! Tomorrow I should get some new 10oz heavy bag gloves and the Fairtex open thumb fight gloves in along with the ADX Black Dragon fight shorts!
Early day was just waking up and stretching out and relaxing until MMA class tonight at 1830.
Once the class is over I will post the details of what we did!
MMA Class - 1800-1930
1800-1815
Plyometric circuit training
1 minute per station, 4 stations
Station 1 - Pullups (Swap with partner after 30 seconds and do them to fail)
Station 2 - High Box Jump (Alternate with partner per jump and do straight through for the whole 1 minute)
Station 3 - Plyometric Pushups w/ cinder blocks (Wide Arm -> Left arm up -> Close grip -> Right arm up -> Repeat)
Station 4 - High intensity speed rope/jump rope
1816-1830
Core Body Circuit
1 minute per station, 4 stations
Station 1 - Medicine Ball Partner Situps
Station 2 - Medicine Ball Leg Raises
Station 3 - Medicine Ball Torso Twists
Station 4 - Ab Roller Wheel
1831-1900
Punching Circuit
1 minute per station, 4 stations
Station 1 - Jab Cross on Heavy Bag
Station 2 - Dumbbell Jabs
Station 3 - Jab Elbow on Heavy Bag
Station 4 - Ground and Pound w/ Heavy Bag on ground
1901-1915
Structured BJJ Practice
Did guard escapes and submissions from low guard
1916-1930
Free BJJ sparring starting from the knees
Overall was an awesome class and was pretty sore afterwords. Since this was only the 2nd class the instructor says the focus for the first month or so with this group is still going to be on cardio and endurance at the start and not as much focus on BJJ and Muay Thai/Boxing but will transition more and more into the fighting later on.
Just got new Hayabusa 10oz Heavy Bag and Fairtex Open Thumb Combat Gloves from UPS! Can't wait to try them out today. Going to leave for the gym in about 20 minutes for strength training with one of my coaches/trainers.
Plyometric Clap Push Ups
a. 20 Regular + 10 from knees
b. 20 Regular + 10 from knees
c. 20 Regular + 10 from knees
30 sec. rest
1. Explosive Clean and Jerks
a. 15 x 45lbs
b. 15 x 65lbs
c. 17 x 65lbs (To fail)
1 minute rest
2. Dumbbell Jump Squats (These sucked!)
a. 30 x 40lbs
b. 35 x 50lbs
c. 35 x 50lbs
1 minute rest
3A. Single Handed Cable Rows (Alternating Hands)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 41 x 37.5lbs (To Fail)
3B. Single Handed Kneeled Flies (Ground and Pound w/ Cables)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 40 x 37.5lbs (To Fail)
1 minute rest
4A. Barbell Curl
a. 15 x 55lbs
b. 15 x 65lbs
4B. Hammer Strength Seated Dips
a. 20 x 90lbs
b. 20 x 140lbs
4C. Hammer Strength V-Squat
a. 20 x 180lbs
b. 20 x 270lbs
c. 26 x 360lbs (To Fail)
Sparring and Grappling @ 1630-1730 today and will post details and a small review on my new Fairtex gloves today after the class is over.
Also will start out my Nutrition log as a once a day thing at the end of the day today but will do pre/post workout shakes and nutrition along with my workouts. All will be contained within this log!
Plyometric Clap Push Ups
a. 20 Regular + 10 from knees
b. 20 Regular + 10 from knees
c. 20 Regular + 10 from knees
30 sec. rest
1: Explosive Clean and Jerks
a. 15 x 45lbs
b. 15 x 65lbs
c. 17 x 65lbs (To fail)
30 sec. rest
2: Situp + Pullup (Laying on decline bench under smith machine do partial situp, grab bar and pull body to bar where chest touches bar, release and repeat. The pull up to the bar should be done with as much explosion and burst as possible.)
35 x Bodyweight
35 x Bodyweight
52 x Bodyweight (To Fail)
1 minute rest
3: Dumbbell Jump Squats (These sucked!)
a. 30 x 40lbs
b. 35 x 50lbs
c. 35 x 50lbs
1 minute rest
4A. Single Handed Cable Rows (Alternating Hands)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 41 x 37.5lbs (To Fail)
4B. Single Handed Kneeled Flies (Ground and Pound w/ Cables)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 40 x 37.5lbs (To Fail)
1 minute rest
5A. Barbell Curl
a. 15 x 55lbs
b. 15 x 65lbs
5B. Hammer Strength Seated Dips
a. 20 x 90lbs
b. 20 x 140lbs
5C. Hammer Strength V-Squat
a. 20 x 180lbs
b. 20 x 270lbs
c. 26 x 360lbs (To Fail)
Sparring and Grappling @ 1630-1730 today and will post details and a small review on my new Fairtex gloves today after the class is over.
Also will start out my Nutrition log as a once a day thing at the end of the day today but will do pre/post workout shakes and nutrition along with my workouts. All will be contained within this log!
Picture of one the various circuits I have set up for myself when I workout on days without one of my strength or conditioning coaches. Primarily for plyometric exercises, core body and cardio training the body through all the aspects of a fight.
New Vitapaks I am going to start taking today! Great reviews on them and hope they will be awesome.
Did a 2 hour walk/jog today for Relay for Life! Had a great time and really wasn't much of a workout but still note worthy.
As for nutrition I started today off horriably... Woke up and didn't feel like making a shake so I went out to grab a coffee and while out smelled some amazing BBQ at a local BBQ joint and got myself a chopped brisket sammich. My trainers would kill me but oh well... gotta cheat sometimes!
That and caffeine is the #1 pre-workout energy supplement for endurance based exercise. It is also #1 for runners! Caffeine is also a very high level anti-oxidant and great for boosting the metabolism and burning more calories/fat.
Cost for 6 shot is 4.40... 5 shot I think is 3.80. Maybe they charge me less because half the baristas in Starbucks flirt with me every time I go there.
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