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My training and conditioning

15K views 161 replies 13 participants last post by  mroutdoorsman 
#1 ·
Day 1 (Monday): Circuit and Explosive Training

45 Minutes - 1.5 minute break between circuits and 30 seconds at each station
  1. Chest Presses @ 35lbs[Per Arm] (Hammer Strength Machine)
  2. Explosive Hack Squat @ 180lbs [Go down low and burst up and jump off of the platform] (Hammer Strength)
  3. Jump Squats w/ 10lb Medicine Ball
  4. Standing Cable Rows @ 50lbs
  5. Plank Dumbbell Rows @ 30lbs
  6. Shoulder Presses @ 20lbs (Hammer Strength)
  7. 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
 
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#82 · (Edited)
7/26 - Strength Training

Shoulder is a bit sore so I did some lifts to test it out and its fine. No actual joint pain so I am good to go! YAY for a fast recovery from the submission because that shit hurt like a bitch after my fight and that evening.

1A - Incline Bench Press
a. 20 x 95lbs
b. 10 x 145lbs
c. 12 x 125lbs
d. 15 x 115lbs

1B - Hammer Strength Seated Row (Reversed & Per Arm)
a. 20 x 45lbs
b. 12 x 90lbs
c. 12 x 90lbs
d. 12 x 90lbs

2A - Decline Dumbbell Bench Press
a. 20 x 40lbs
b. 20 x 40lbs
c. 20 x 40lbs

2B - Tug of War Cable Row
a. 15 x 110lbs
b. 15 x 110lbs
c. 15 x 110lbs

2C - Partial Dead Lifts
a. 12 x 275lbs
b. 12 x 275lbs
c. 12 x 275lbs

3 - Perfect Pushup Clap Pushups
a. 30 x Bodyweight
b. 30 x Bodyweight
c. 30 x Bodyweight

4 - Hammer Strength V-Squat
a. 25 x 413lbs (Warmup)
b. 8 x 998lbs
c. 10 x 998lbs
d. 6 x 1188lbs (Had my trainer standing on top of the machine and he weights ~190lbs)
 
#83 ·
Moses Lake Cage Fight Pictures!

Here are the few pictures of my fight that were taken by my cut-girl with her IPhone. Some of them are decent...
 

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#88 ·
If you really knew me the last thing you would say about me is that I am a 'tatted up punk'.

You obviously joined just to troll this thread or have nothing else better to do than do so. So in all honestly go piss in someone elses wheaties and leave.

:bye02::bye02: is what I would really like to see happen to you but know its wishful thinking.
 
#90 ·
Yay time to party again... On that note I still need to post my core workout for today but will do so tomorrow maybe. I am switching my strength training up a bit for the next two months! Split training days for upper body and legs. Staying with the standard endurance training day and LOTS more rolling and BJJ. My counter to wrestling will be strictly BJJ for the most part I think. I have two purple belts to teach me all they know which is going to be awesome.
 
#91 ·
7/27 - Bodyweight Core & BJJ

1000-1100

Bodyweight Core Workout (Circuit)
Complete circuit a total of 3 times with 60 seconds of rest between each circuit.

1 - Crunches
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

2 - Swiss Ball Hyper-extensions
a. 30 x Bodyweight
b. 30 x Bodyweight
c. 30 x Bodyweight

3 - Good Mornings
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

4 - Russian Twists
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

5 - Bicycle Crunches
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

6 - Side Bends (Per Side)
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

Cardio - Treadmill Run

Warm-up: 5 minutes @ 5mph; 1% incline
Interval A: 1 min. @ 5mph -> 1 min. @ 6mph -> 1 min. @ 7mph -> 1 min. @ 8mph -> 1 min. @ 9mph
Interval B: 1 min. @ 6mph -> 1 min. @ 9mph -> 1 min. @ 7mph -> 1 min. @ 9mph -> 1 min. @ 9mph -> 1 min. @ 8mph -> 1 min. @ 9mph -> 1 min. @ 6mph -> 1 min. @ 5mph -> 1 min. @ 4mph

1900-2100 - BJJ

Just casually rolled for two hours
 
#92 ·
7/28 - Hardcore Core Workout

1200-1300

Completed 3 times and took about 5 minutes rest between each circuit.... I could for sure feel it in my core!

1 - Swiss Ball Crunches
a. 30 x 25lbs
b. 20 x 35lbs
c. 20 x 35lbs

2 - Side Bends (Per Side)
a. 15 x 55lbs
b. 15 x 55lbs
c. 15 x 55lbs

3 - Leg Raises
a. 20 x 20lbs
b. 20 x 20lbs
c. 20 x 20lbs

4 - Good Mornings
a. 12 x 105lbs
b. 50 x 105lbs
c. 50 x 105lbs

5 - Hanging Leg Raises
a. 12 x 15lbs
b. 12 x 15lbs
c. 12 x 15lbs

6 - Swiss Ball Hyper-extensions
a. 20 x 35lbs
b. 20 x 35lbs
c. 20 x 35lbs

7 - Russian Twists w/ Medicine Ball
a. 15 x 15lbs
b. 15 x 15lbs
c. 15 x 15lbs

8 - Heavy Bag Situps
a. 10 x Bodyweight
b. 10 x Bodyweight
c. 10 x Bodyweight

9 - Bicycle Crunches
a. 30 x Bodyweight
b. 30 x Bodyweight
c. 30 x Bodyweight

10 - Swiss Ball Side Crunches
a. 20 x Bodyweight
b. 20 x Bodyweight
c. 20 x Bodyweight
 
#93 ·
7/29 - Strength Day (Legs)

1300-1400

1A - Dumbbell Jump Squats
a. 25 x 50lbs
b. 15 x 90lbs
c. 15 x 90lbs
d. 15 x 90lbs

1B - Smith Box Squats (Low as possible)
a. 20 x 135lbs
b. 10 x 225lbs
c. 10 x 225lbs
d. 10 x 225lbs

1C - Leg Curls
a. 30 x 150lbs
b. 15 x 180lbs
c. 15 x 180lbs
d. 15 x 180lbs

2 - Hammer Strength Leg Press
a. 20 x 190lbs
b. 12 x 430lbs
c. 12 x 430lbs
d. 8 x 460lbs

3A - Hammer Strength V-Squat Jump Squats
a. 15 x 234lbs
b. 15 x 234lbs
c. 10 x 284lbs

3B - Lunge Squats (Per Leg)
a. 10 x 90lbs
b. 10 x 90lbs
c. 10 x 90lbs

3C - Leg Extensions (These SUCK!)

b. 50 x 70lbs
c. 50 x 70lbs

Might roll or spar tonight also but not sure yet... Overall this leg day rocked and I am sure I am going to feel it tomorrow!
 
#94 ·
7/30 - Strength Training [Split Upper Body]

1000-1100

1. Partial Dead Lifts
a. 25 x 95lbs
b. 25 x 185lbs
c. 12 x 275lbs
d. 6 x 315lbs

2. Pull Ups
a. 20 x Bodyweight
b. 15 x Bodyweight
c. 10 x Bodyweight

3A. Seated Row
a. 15 x 100lbs
b. 16 x 110lbs

3B. Lateral Pull Up
a. 15 x Bodyweight
b. 15 x Bodyweight

3C. Cable Crossover
a. 15 x 15lbs
b. 15 x 15lbs

4A. Barbell Curl
a. 20 x 55lbs
c. 15 x 55lbs

4B. Hammer Curls
a. 10 x 20lbs
b. 8 x 20lbs + 5 assisted


1630-1730

Pre-Exhaust

1A. Incline Dumbbell Flies
a. 15 x 70lbs
b. 15 x 100lbs
c. 15 x 130lbs

1B. Incline Dumbbell Press
a. 10 x 45lbs
b. 15 x 50lbs
c. 8 x 55lbs + 2 assisted

2. Cable Flies(Weight Per Side)
a. 20 x 27.5lbs
b. 12 x 32.5lbs
c. 10 x 37.5lbs

3A. Dumbbell Flies
a. 15 x 20lbs
b. 15 x 20lbs
c. 15 x 25lbs

3B. Decline Barbell Chest Press
a. 12 x 95lbs
b. 12 x 95lbs
c. 8 x 115lbs + 4 assisted

4. Bench Dips(Drop Sets)
a. 10 x 50lbs > 6 x 25lbs > 2 x Bodyweight
b. 10 x 50lbs > 6 x 25lbs > 1 x Bodyweight
c. 7 x 60lbs > 4 x 35lbs > 3 x 25lbs > 1 x Bodyweight

5. Cable Overhead Triceps
a. 15 x 27.5lbs
b. 10 x 32.5lbs

And I must say holy **** this was a tough day... First time ever doing a split upper body day but LOVED it. My strength trainer says in 2 months I should gain a ton of strength and ~10lbs of muscle training like this. In 6 weeks he says the results should be VERY noticeable which will be awesome. I will post some before and after pictures to compare. It will be awesome being able to cut 10-15lbs of water weight for my next fight!
 
#95 ·
8/5 - Strength Leg Day

1700-1800

1A - Life Fitness Leg Press (Jumping/Explosive)
a. 12 x 150lbs
b. 12 x 150lbs
c. 12 x 150lbs
d. 12 x 150lbs

1B - Hammer Strength Leg Press
a. 8 x 400lbs
b. 8 x 400lbs
c. 8 x 400lbs
d. 8 x 400lbs

1C - Life Fitness Leg Curls
a. 12 x 200lbs
b. 12 x 200lbs
c. 12 x 200lbs
d. 12 x 200lbs

2A - 1-Leg Dumbbell Bench Squats
a. 10 x 100lbs
b. 10 x 100lbs
c. 10 x 100lbs
d. 10 x 100lbs

2B - Hammer Strength V-Squat
a. 12 x 320lbs (Deep)
b. 12 x 320lbs (Deep)
c. 12 x 320lbs (Deep)
d. 8 x 504lbs (Shallow)
e. 8 x 504lbs (Shallow)

2C - Hammer Strength Single Leg Curls (Per Leg)
a. 10 x 80lbs
b. 10 x 80lbs
c. 10 x 80lbs
d. 10 x 80lbs

2D - Life Fitness Leg Extensions
a. ------
b. 50 x 100lbs
c. 50 x 100lbs
d. 50 x 100lbs
e. 50 x 100lbs

For some reason this didn't feel as brutal as normal...
 
#96 ·
Oh also forgot to mention that I skipped my core day due to an injured rib that has yet to heal and didn't get my endurance day written down but will try and piece it together this week and post it. Tomorrow is a split upper body day again and am looking forward to it for sure!
 
#97 ·
8/6 - Split Upper Body Strength Training

1000-1100

1A - Deadlift
a. 8 x 275lbs
b. 8 x 275lbs
c. 8 x 275lbs

1B - Hammer Strength Seated Row (Per arm)
a. 6 x 115lbs
b. 6 x 115lbs
c. 6 x 115lbs

2 - Power Cleans
a. 5 x 105lbs
b. 5 x 105lbs
c. 4 x 115lbs

3A - Hammer Strength Iso-Lateral Front Lat Pulldown (Per arm)
a. 8 x 60lbs
b. 8 x 60lbs
c. 8 x 60lbs

3B - Tug of War Cable Row
a. 12 x 105lbs
b. 12 x 105lbs
c. 12 x 105lbs

3C - Life Fitness Reverse Fly
a. 12 x 70lbs
b. 12 x 70lbs
c. 12 x 70lbs

1530-1630

1A - Pitch and Catch Barbell Bench Press
a. 10 x 45lbs
b. 10 x 65lbs
c. 10 x 85lbs
d. 3 x 105lbs

1B - Seated Cable Shoulder Press (Per arm)
a. 15 x 17.5lbs
b. 15 x 22.5lbs
c. 15 x 25lbs

1C - Close Grip Bench Press
a. 15 x 45lbs
b. 15 x 65lbs
c. 15 x 85lbs

2A - Cable Incline Bench Press (Per arm)
a. 15 x 25lbs
b. 12 x 35lbs
c. 4 x 37.5lbs

2B - Upright Barbell Skull Crushers
a. 10 x 55lbs
b. 10 x 55lbs
c. 10 x 55lbs

3 - Decline Hammer Strength Chest Press
a. 4 x 180lbs + 3 assisted
b. 3 x 180lbs + 3 assisted

4A - Life Fitness Fly (Hold for 4 seconds per rep when hands are together)
a. 10 x 100lbs
b. 10 x 100lbs
c. 6 x 100lbs

4B - Cable Seated Overhead Tricep Extensions
a. 15 x 37.5lbs
b. 15 x 37.5lbs
c. 15 x 37.5lbs

4C - Standing Cable Bicep Curls
a. 15 x 42.5lbs
b. 15 x 42.5lbs
c. 15 x 42.5lbs

My back and arms and shoulders are fried and beyond done! Damn this is a great feeling.
 
#98 ·
8/9 - Core, Stand Up & BJJ

1400-1630

1 - Treadmill Run
a. 30 minute run, 7mph, 10% incline... Kicked my ass!

2A - Bicycle Crunches
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight
d. 50 x Bodyweight

2B - Russian Twists w/ 15lb Medicine Ball (Per Side)
a. 50 x 15lbs
b. 50 x 15lbs
c. 50 x 15lbs
d. 50 x 15lbs

2C - Decline Bench Situps
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight
d. 50 x Bodyweight

2D - Cable Wood Choppers High>Low
a. 30 x 50lbs
b. 30 x 50lbs
c. 30 x 50lbs
d. 30 x 50lbs

2E - Bosu Ball + Medicine Ball Plank
a. 3 minutes
b. 3 minutes
c. 3 minutes
d. 3 minutes

2F - Cable Crunch
a. 15 x 75lbs
b. 15 x 75lbs
c. 15 x 75lbs
d. 15 x 75lbs

2G - Dumbbell Side Bends (Per Side)
a. 12 x 70lbs
b. 12 x 70lbs
c. 12 x 70lbs
d. 12 x 70lbs

2H - Good Mornings
a. 30 x 45lbs
b. 30 x 45lbs
c. 30 x 45lbs
d. 30 x 45lbs

3 - Muay Thai Heavy Bag Drills
a. Worked on Jabs, Crosses, Clinch Knees & Elbows mostly and then leg kicks...

I was pretty worn out after all of that and in about an hour I am heading to BJJ for a few hours!
 
#99 ·
8/12 - Leg Insanity

1830-1900 - Yes its only 30 minutes...

1 - Hammer Strength V-Squat (Deep as possible)
a. 12 x 145lbs
b. 12 x 145lbs
c. 145lbs for 3 minutes straight at a [2 (Down) - 0 (Bottom) - 1 (Up) - 0(Top)] pace

After that my legs already felt like JELLO.

2 - Hammer Strength Leg Extension

Legs turned inner, middle and outer every 10

a. 30 x 107lbs
b. 30 x 107lbs

3 - Life Fitness Seated Leg Curls
a. 12 x 170lbs
b. 12 x 170lbs
c. 23 x 170lbs (To Fail)

Done... I felt massive devastation in my legs after that was done and really feeling it today. I never though ~20 minutes would do so much. I am going to be doing this twice a week and each session I am increasing the time 30 seconds for the work set of squats. So in about 6 more weeks I should be over 8 minutes of squatting straight. The weight will not change as there is no need. I thank T-Nation for this brilliant leg workout.
 
#100 ·
8/13 - Split Upper Body Strength

1000-1100 > Back

1 - Cable Close Grip Pulldown (BRUTAL!)
a. 12 x 60lbs
b. 12 x 70lbs
c. 70lbs x 3 minutes

2 - Partial Deadlifts
a. 4 x 45lbs (Warmup)
b. 4 x 95lbs (Warmup)
c. 3 x 185lbs
d. 3 x 235lbs
e. 3 x 285lbs
d. 3 x 335lbs
e. 3 x 355lbs

3 - Seated Cable Rows
a. 12 x 170lbs
b. 12 x 170lbs
c. 19 x 170lbs

1530-1630 > Chest, Triceps, Biceps, a little bit of Shoulders

1A - Bosu Ball + Medicine Ball Pushups
a. 20 x Bodyweight
b. 20 x Bodyweight
c. 15 x Bodyweight

1B - Hammer Strength Decline Chest Press
a. 12 x 90lbs
b. 8 x 180lbs
c. 6 x 180lbs + 2 assisted

1C - High Cable Flies (Per Side)
a. 15 x 17.5lbs
b. 15 x 27.5lbs
c. 10 x 32.5lbs

2A - Incline Dumbbell Chest Press
a. 10 x 45lbs
b. 8 x 50lbs
c. 11 x 50lbs

2B - Curl Bar Skull Crushers
a. 20 x 45lbs
b. 20 x 45lbs
c. 15 x 45lbs

2C - Curl Bar Barbell Curls
a. 20 x 45lbs
b. 20 x 45lbs
c. 20 x 45lbs

3A - Life Fitness Bench Press
a. 7 x 85lbs + 2 assisted
b. 6 x 85lbs + 3 assisted

3B - Cable Tricep Pulldowns
a. 15 x 32.5lbs
b. 10 x 32.5lbs

3C - Cable Bicep Curls
a. 15 x 32.5lbs
b. 20 x 32.5lbs
 
#101 ·
You should talk to your strength trainer about learning olympic lifts, they have really solid carryover to applicable MMA strength. I know you didn't ask for it, but IMO, even just doing clean pulls and snatch pulls would help out. It seems like you are switching to more of a body building style of weight training, which, will certainly improve your looks but there are much better ways to strength train for MMA than that. Just my 2 cents, keep up the solid work.
 
#102 ·
Thanks. I was previously doing olympic lifts but my goal these two months to to gain ~10lbs of muscle and making good progress so far. I want to be able to cut ~10lbs of water weight pre-fight instead of just fighting at my natural 170. I get a lot of my explosive training and conditioning from my conditioning coach 1-2 times a week currently. After this 2 month cycle I will be going back to explosive olympic lifts and step back away from power lifting and mass building.
 
#114 ·
Thanks for the rep Swpthleg! I wish people would ask more questions or give some actual constructive criticism more often :p Maybe I should start posting more detailed logs of my martial arts training and explanations of bag drills etc to help more on the fighting instead of conditioning side. Obviously with no change to how I still post my conditioning logs.
 
#119 ·
Wow. Alright, for one, a compound movement is defined as as an exercise that moves the body through more that one joint of movement. Say a squat, which bends you at your ankles knees waist and hips. Now curls on the other hand..not so much. It's been fun teaching you and all, but I think you should look into another strength coach as your current one hasn't even taught you the basics.
To correct you once again a compound lift or exercise is one that hits more than one muscle group at a time, 3 or more preferred. That being said doing a cable curl hits the biceps, forearms, traps, and even the delts some. As you would notice all of which were listed above. But just to make you happy bicep cable curls also makes the wrists move just so you can get multi-joint there.
 
#125 ·
8/16 - Core & Legs

1000-1045 - Core

1A - Swiss Ball Crunches
a. 50 x 25lbs
b. 50 x 35lbs
c. 50 x 35lbs

1B - Side Bends
a. 12 x 60lbs
b. 12 x 70lbs
c. 12 x 70lbs

1C - Lying Leg Raises
a. 20 x Bodyweight
b. 20 x Bodyweight
c. 20 x Bodyweight

2A - Good Mornings
a. 15 x 105lbs
b. 15 x 105lbs
c. 15 x 105lbs

2B - Swiss Ball Hyperextensions
a. 30 x 35lbs
b. 30 x 35lbs

2C - Russian Twists on Bosu Ball
a. 100 x 35lbs
b. 100 x 35lbs
c. 100 x 35lbs

3A - Heavy Bag Situps
a. 10 x Bodyweight
b. 10 x Bodyweight
c. 8 x Bodyweight

3B - Bicycle Crunches
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

3C - Swiss Ball Side Crunches
a. 20 x Bodyweight
b. 20 x Bodyweight
c. 20 x Bodyweight

1600-1630 - Legs

1 - Hammer Strength V-Squat (Deep as possible)
a. 12 x 145lbs
b. 12 x 145lbs
c. 145lbs @ 3:20 straight at a [2 (Down) - 0 (Bottom) - 1 (Up) - 0(Top)] pace

After that my legs already felt like JELLO.

2 - Hammer Strength Leg Extension

Legs turned inner, middle and outer every 10

a. 30 x 107lbs
b. 30 x 107lbs

3 - Life Fitness Seated Leg Curls
a. 12 x 185lbs
b. 12 x 185lbs
c. 14 x 185lbs (To Fail)
 
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