Mixed Martial Arts Forum banner

Luger's Training program

36K views 269 replies 9 participants last post by  luger0 
#1 · (Edited)
I started roughly 14-weeks back on a Monday.

I place a high priority on overall endurance Monday/Tuesday, go for maintenance lifting, cardio and runs Wednesday through Friday and do light workouts over Saturday/Sunday.

I have a 70-pound bag in a shed, there is no air or power in the shed. The only amenity within the shed is a pair of primitive shelves on one wall.

Soon there will be a trio of resistance cords and a speed bag. The cords will be a 15,30,& 50 pound.

Within the month there will be a bench-press set.

So far I do a routine of 5-10 sets of 30 for all of my lifts/exercises on the 1st day (Monday) then I double the set-load for the 2nd day (Tuesday)

The exercises are as follows:
1. Regular push-ups, Elevated Regs.
2. Regular diamond, Elevated Diamond.
3. Side Rotated Fist-Push ups, Elevated Fists.
4. Regular Fist-ups, Elevated Fist-ups.
5. Spider-man pushups, elevated.
6. Planche pushups, elevated.
7. Crunches, 40-pound crunch, 80-pound crunch.
8. Elevated leg crunch, 5 & 10 pound ankle weighted reverse.
9. 50 pound and 60 pound Pull-overs.
10. 75-pound bench-press.
11. Curls (dual-armed) 40 & 60 pound.
12. 2.5 pound punch training.
13. 15-30-50 pound strike training (as soon as the cords come).
14. 60 pound squat.
15. 60 pound dead-lift.
16. 60 pound dual armed overhead presses front and rear.
17. 30 pound single handed curls and 50 pounds.
18. 30 pound punches (dumbbell)
19. 30 pound overhead presses and 50 pounds
20. 30 pound sit ups with single-handed dumbbell.
21. 100-pound squats.
22. 100-pound dual arm curls.
23. 100-pound stair climbs.
24. 100-pound walks (30-minutes)
25. overhead pull-ups, weighted.

From 26-28 I try to do at least bi-weekly.

26. light ab curls on machine 60Lbs heavy is at 120lbs.
27. machine overhead press, light 80 pounds and heavy at 140 pounds.
28. hip press machine, light at 80 pounds mid at 180 and heavy at 250 pounds.

29. Cardio/strength mini-circuit: 5 regular push-ups, 5 lateral fist push-ups, 5 vertical fist push-ups, and then elevated versions of these for 5 each, then 5 60lb dual armed curl, 5 overhead dual press @ 60lb, and 5 60lb squats in under 2 minutes.

This is primarily the body workout portion.

Now for my Striking I have a 70-pound punching bag that I plan on attaching 2-45Lbs plates and possibly 2-10Lbs.

I am Working on a blend of boxing and muy thai.

Right now I work on the bag three times a week for at least an hour up to 3 hours. I don't stick to one set I'll mix in as I please.

For monday I work on shin conditioning: sets of 100 roundhouse waist-level or into the abdomen-core and I do at least 4-5 sets.

For Wednesday, I work more on combos with the leg-strike to clinch range with the elbows and knees. I'll throw a heavy roundhouse run to the bag and stay in striking to clinch-range for about 5-10 seconds then dart out and do 10 of these for a set and do 5 or 10 in a workout.

For Friday, I combine all together: The shin-conditioning and combos all in one. Friday's normally run 3-hours.

When I have a training partner I'll do what I like to call fight-pace training. I will use the combos, with leg & hand-strikes at full force, full speed for 5 minutes take 2 minutes off and do 10 rounds in a workout.

This method is where I exert all of my force as fast as possible to see where the breaking point is.

In a few weeks I'll start semi-live sparring with 2 partners.

If anyone wishes to comment and add any conjecture please feel free.
 
See less See more
#27 ·
So far, things have gone extremely smooth guys.

I was told I had 2 teeth that were impacted slightly the others were simple to get out.

The surgery was at or around 9:15am today and I devoured a bowel of chocolate jello around 10:30 and had some painkiller that knocks ya out :) Since then I've had 2 more bowels and some scrambled eggs.

I put in a maintenance workout 25 regular push-up and 25 situps about an hour ago.
 
#28 ·
1st full day of training at last

At last after all the crap I've gone through I was able to get a full workout in.

I got in a nice overall body workout in along with 2 hours on the bag today.

I went for technique/ conditioning on the bag.

I am glad that my technique really has hit the can in 2-weeks of doing nothing.

I attacked the bag with a hell of ferocity, it feels good to lash out.

I ended up throwing 400 right roundhouses, 400 snapping left roundhouse, around 100 thrust-kicks.

I can't say for certain how heavy my hand-strikes were in numbers but the count was up there.

I have another day of training tomorrow coming up :)
 
#29 ·
Cardio

Today was spent on cardio in circuit training and bag-drill.

I started a mini circuit as described in my workout plan as prescribed for #20.

I was able to do nearly 2-circuits in under 3 minutes I came to failure at the 5th vertical push-up and 5th overhead press last night.

Today I have pushed on and so far I've done a full two circuit plus one more with the two full ones being consecutive!

I went out to the shed for about 35-minutes the temperature inside was close to 95 degrees. I did sets of 25 roundhouse from the right my quickest set was 48 seconds for all 25.

I did 8-sets of the 25 from the right for 200 strikes total, in between I rested about a half minute or so for a quick gulp of water.

For the last 10 to 15 minutes I focused on free-style hand-strikes in combos.

by the end the entire bag was drenched in sweat.

I can't say I really enjoy this heat-training but it must have some benefit I would have to believe.
 
#30 ·
I gotta say that those circuits I am doing are paying off already.

I can't say that I've been sore in a long while from doing my workouts and now I am for once again.

I've decided to re-coup over the weekend nothing special going on for training.

I had a good day though if you consider being on an honor guard for a good mate's funeral procession would be a lovely task.

I cannot say I have ever witnessed a Military Funeral that was orchestrated by the United States Army and or Military in general until today.

My mate, was a PFC in the Armored Calvary he served just over a month in Afghanistan near Kandahar. The day in which proved fatal was the 5th of July. He was in the lead vehicle of a convoy and it was hit by an IED. In the resulting attack Eddie lost his legs and later died.

Even though we are to give grace upon his passing Eddie was a month shy of 19 a damn young age.

I had an early morning 8am wake and got to the cemetery about a quarter till 10.

I have to thank a group called the Freedom Riders, they are one hell of a blessing to this country. They are made up of ex military, veterans, etc that support the military in all of the glory that is deserving. These men and women came out in amazing force today they formed a barrier a block square around the church in which Eddie's Medal Ceremony and Eulogies were Given.

They also were in great number and directly involved in the proceedings dealing with the funeral itself at the cemetery.

They created a chute for the funeral procession to precede through that was manned by close to 2 or 3 hundred of their members each of which held an American Flag.

It was awe inspiring when I spoke shortly with one of the Directors of this group. I asked him where he served, and he replied he had served in Da' Nang, Dakow and one other city that escapes me now sadly. This was a man who gave up so much for the love of his country and he gives more now. From what he was saying he aids in close to 240 funerals a year.

For me, I knew Eddie through a re-enacting group. The group I belong to formed a color/honor guard, we were accompanied by a unit from another period that Eddie had done time with, in total we had about 17 men and one lady who formed this honor guard.

I cannot say enough on the role that our drummer played, along with the fact that there was a professional bag-pipe player who marched the procession to the lot of burial.

I was sobbing the entire march, knowing this was the best f king day that Eddie would have on his time on Earth!

God Bless America.

P.S. I'm sorry for using this section in this way.
 
#31 ·
Circuits!

These circuits are kicking my ass and I love every moment.

I have done 7 of them today.

I am coming to more and more muscle failure but I take this as a good thing. It just shows me where I am weak.

I gotta say my upper body is throbbing from these mini workouts.

I feel I need to take a day off for Wednesday so I can be fresh for my long-session on the bag for Thursday.

For Thursday I plan on doing at least 8 to 16 sets of 25 round-house for cardio (quick as you can for form not power.)

So far my fastest set of 25 is 48-seconds. I'm guessing that is fairly good.

Along with about an hour of free-style boxing.
 
#32 ·
Thursday night was good guys.

I have a friend who is an ex-boxer he also studied some form of Karate, I cannot remember the prefix to the karate right now.

But he was a wealth of knowledge. I am still shocked though.

I mentioned to him about my right hand-body shots...some of these will actually force the bag skyward as short as an in to 4-inches high.

I know this because I see the bag bouncing once and awhile from a hand-strike.

I didn't have much time to do much on Friday or today (Saturday).

Sunday is gonna be a packed day as well.

If anyone has any comments please feel free to speak up.
 
#33 ·
Today I got in a few circuits as a prelude to 3 5-minute rounds on my bag.

I have taken the advice of an ex-boxer to the letter about using the 12 or 18 ounce gloves and keeping the guard posture up.

I never thought it would be as hard as it really is to keep those 12-ounce gloves up haha.

I need to go buy some 10 or 20 pound dumbbells, and use those as gloves in a sense to build up the hand-guard posture....If I can survive keeping my hands held high for 5 minutes with a 10-pound weight in my hand that'd be good enough for a fight I would guess right?
 
#34 ·
Killer Bag Session

I spent about 30 minutes doing 2 full fight length sessions of 5 minute periods with enough time to gulp down a bit of Gatorade in-between.

It was fun but brutal with 4 layers 3 of which were sweaters on my body and a t-shirt in 95-100 degree heat.

I hope I can move to hour sessions later this week doing the same.
 
#35 ·
Sorry

I know I haven't posted in awhile now, but I've been going hard.

Let's see where I left off in my updates.

I enjoyed the bag sessions I got in last week, I ended up getting four of them in with that half hour to start the week and 3 hours later in the week.

I bought a single-handed curl bar on tuesday or wednesday.

I have put it to good use, the only downside is it has a diamond etch for the hand grip. This is good but I am not used to having the etching.

I've cannibalized 30 pounds from the straight-bar set up I've got and tossed it onto the single hand bar.

I have added a new series of lifts with this new addition.

The single-handed curl, (I can't be sure what it's called), but you pull the weight to your chest from the floor, single handed overhead presses, and single handed lifts from between the legs to over the head from the floor.

The last lift is one you can use with kettle-balls but I don't have the money right now for these monsters.

I have added a new circuit series for curls as well.

I worked on the new lifts tuesday through friday and took rest days over the weekend.

My new curl circuit is to start at 5 lifts as a set then add a lift and go up to 25 lifts. Basically the only rest I get for each arm is how long it takes me to complete the set on the other arm.

For my new routine it goes as follows:

Monday-Tuesday I do the curl circuit and my power slash cardio circuit minus the 60 pound dual curl x 4 a day.

I also am doing 300 sit-ups on these days as well.

For Wednesday-Friday I work on the bag. These days I warm up with my power/cardio circuit and stretch out the hit the bag.

Yesterday was a good lifting day, I went to a local gym that has given me a 3-time visitors pass. I need to make the most of my 2 hour time frame when I go there the next two times.

I Focused on my core to start the 90-minute session, went to cardio next for 15-minutes and finnished with some more core work...legs...and arms.


I love working on the curl-press machine, I started at 60-pounds went to 90, 120, 150 and 170. I did sets of 50's from 60 to 150 and did a set of 25 for the 170.

I did 2 sets of this before I went to cardio.

I got on a treadmill for the cardio I built up to 5mph over the course of the 15 minute run. I was drenched but felt good.

After this 15-minute session I went back and did 2 more sets of the curl press station.

After working on my core I went to the hip press machine.

I did sets of 10 presses starting at 90 for form and worked from there to 120,150,170,190,210,230,250 & set my high at 270.

I came to failure after getting 3 presses in at 270 pounds.

After the work on the hip press I tried something new a torso twister. I had never used this machine so I went for form with the 10-pound to start.

I did sets of 15, starting at 60-pounds, 90-pounds, 120-pounds and 150 pounds.

After this I did a cable preacher curl exercise and set a new curl weight record at 100 pounds dual armed. I had never tried this weight so I was happy with the new weight.

I got 15 lifts at 100 pounds!

I hope when I go back on my next two visits I can boost my hip press to 300 pounds, work on getting a half hour of cardio in, boost the curl weight to 120 pounds and hopefully boost to 190 pound curl presses and boost each visit.
 
#36 ·
Training has gone well, I have another injury on my feet this time it's my right foot.

I am having a hell of a time with Athlete's foot itch. I know it isn't pretty but, I rubbed off a layer of skin on the top of the foot and am having a bit of trouble walking with the pain let alone striking the bag.

I'll be unable to use my right-foot for strikes for 1-3 weeks, I had a similar injury on my left foot about a month ago and that is how long it took me to recover.

I started, a new push up today. Body push-ups, handstand ups are brutal.
 
#38 ·
I haven't been keeping log too great, but I am still going strong.

For the last 3 nights I've been playing UFC 2010 on the playstation and doing super-sets of 30-pound single hand curls 10 per set and 25 sets of lifts.

It was no easy task getting in all 250-lifts on either hand and I am feeling the burn now especially after checking for 6-hours....damn all the people who bought beer and cases of water today it was tough as hell just to pick up a 12-pack of beer and ring it through.
 
#39 ·
Things have gone downhill since 8-28......

I've been struck by a virus of some sort and my energy has been sapped like crazy...

So all I can say is that I am doing maintenance workouts.
 
#40 · (Edited)
You said:
"I saw a blurb about Tiger Muy Thai, it would be killer to be able to go over to Thailand for 3-months, I did some calculations and it'd take me roughly $3,200 for the whole deal. Who knows if I'll be that lucky to be able to get some training from there prior to my 1st amateur fight.

Lord willing I'll get the chance."


I've been to Tiger Muay Thai a number of times, next trip is in February. Trust me when I say it'll be the best thing you ever do. I don't think I've ever heard one person say they've had a bad experience there. I train with Krue Gae, a vet at Lumpini Stadium with over 360+ fights and only 15 or so losses - the trainers there are seriously good, as are the facilities, and it's definitely worth a trip.
 
#41 ·
Gains

I have stepped up in weight by 20-pounds on curls and front-squats.

Currently I still don't have any weight plates, so I have 100-pounds in a trekking pack that I curl with a straight-bar.

For the squat I'll maintain the last curl until I Finnish the squats. I lower myself as far as I can go with the front-squat.

Right now I can pull of 6 curls in a set easily but that is all, if I pushed past I can go for 10 right now but I want to settle in for a little while before I go crazy on them.

With the squats I am only able to pull off 3, soon it will be 6,9,12....
 
#42 ·
I am hitting my training regimen as hard as I can once more after being laid up with the cold.
-------------------------------------------------------------
I put in a heavy day of cardio:

800 side bends (400 to each side)
10 sets of 30 sit-ups with a 30-pound single hand adjustable dumbbell: 5 sit-ups then press over the knees, 5 presses up and 5 regular for the set.
5 store climbs with about 20 steps and my 100-pound pack on.
30 pushups in between each stair climb body-weight.
------------------------------------------------------------

I am finally feeling good again, I'll be hitting the cardio workouts like this more regular again.

I may join a friend in jogging, I would like to put my pack on and run with the 100 pounds on, or stuff it heavier and place another 30 pounds in.
 
#43 ·
Views

I know there's a fair amount of people watching this log, please throw any advice out that you think would help me.
 
#44 ·
Today was a nice, day.

I put in time on shadow-strikes for about an hour. I did some work on my arms tonight while playing fight night:

30-pound curls and overhead shoulder-press.

a set of 5 of each, did the curl rotated the dumbbell to the side did the press rotated back and repeated.

I did 12-sets of these during my time on the game tonight.

I also started a newer pull-up the overhand in my front room.

I've done these in the past but really never worked them into my regimen as of yet. I was plesantly shocked when I busted out 8 in my 1st set.

I went on to tackle 60 overhand pull-ups with 4 to a set the rest of the way.

My body is slowly recouping after my heavy days this week doing the cardio training period, I hope I am not too out of whack when this weekend comes. I have a re-enactment coming up.

I'll be able to do some body-weight work there.

I plan on heading out Friday so I can get two nights work in.

Outside of the Barracks Room I'll be staying in, (wooden-fort) there's a overhung wooden roof that has two 2x2 that run from post to post that supports the roof.

I can't do a normal pull-up on this rig, but I lean to one side and pull and alternate.

I'll be hitting the sit-ups to a degree at least 300/night along with fist-ups on the wooden floors...."which aren't smoothed".

Overall this weekend will be great I'll get some quality body-weight exercises in and I'll be buying a .54-caliber Black Powder Rifle to use during the re-enacting.
 
#45 ·
Plans

I will hit my bag-work tomorrow, It'll be nice to work on that aspect for a good 2-3 hours.

I talked with my sparring buddies about when we could get our act together finally! They have moved about 20-miles from me now...but they have a much better set-up in their new home.

They have a nice shed that is going to house their weights and bags, they have a 100-pound bag and a 125-pound bag.

They've got a decent basement as well, apparently there is a shadow boxing set-up down there with a multi-mirror array.

I'll have a challenge when I face these two in sparring sessions. I may hold slight weight,height and reach advantage over them. But they will have superior striking speed.

I can't say as to how versed they are on the ground but we will see.

If I get the chance I'd like to work on setting up 1 or 2 sessions/month and putting in at least 1 or 2 hours of sparring, half hour to hour of lifts, and a 2-mile run to Finnish the day.

Things are looking good for me I think.
 
#46 ·
Focused Stats for this week

Monday:

I did 400 side bends 200 per side
-----------------------------------------------------------------------------
Tuesday:

800 side bends 400 per side.

I started doing 260 pound pushups 100 pounds over body-weight, I am only doing 5/day
100 pound stair climbs 5 sets of 20 steps
set of 5 curls & overhead press @ 30 pounds for 10 sets
-----------------------------------------------------------------------------

Wednesday:

1600 side bends 800 per side
another 5 260 pound pushups
6 stair-climbs
12 curl & overhead press sets
5 sets of 30 sit-ups weighted (30-pounds) 5 pushups pushing the dumbbell away @90-degrees, 5 vertically and 5 regular repeated till 30 and rested.

-----------------------------------------------------------------------------

Today (Thursday):

1,600 bends again 800 per side
6 pushups
14 sets of the curl & overhead press
5 sets of the weighted sit-up circuit
a 24-minute 100 pound two mile walk

My goal is to gain cardio like a monster so I can hold my own against a few sparring partners at the end of the month.

I may end up tossing in my 2 15-pound plates into the pack for a 130-pound stair-climb and walk.
 
#47 ·
Training Comes To A Screeching Halt!

Friday morning of last week I injured myself quite severely.

A blood vessel had burst inside of the phallus and started spilling blood inside of it. I have had to gingerly get through the week.

From what I am told, I have 2 weeks to go before the swelling will disappear as well as a long sitting and wait rest & recovery period of up to 4-6 months.

I will still work on maintaining my arm strength with single-hand curls and overhead press. I can barely shadow punch without extreme pain...lest I try bag-work.
 
#51 ·
Healing

The healing process is coming along nicely I feel like I can work on just about anything I want to now, I Plan on giving myself till late-november though just to make sure things are good.

I've got two sparring partners I'm itching to work with now, I've maintained my core strength during the injury with situps along with some overhead pull-ups.

I definitely need to break-down and buy a pull-up bar rig for a doorway, it is definitely a pain going up stairs to work on the pull-ups.

I have given some thought to buying that perfect push-up contraption as well. I was working on some leather-work a while back and my friend who was helping me had one of them, it seemed nice when I did 5-push ups.

I will need to work on getting my cardio higher again, this means I'll be tossing on the 100-pound pack and going for early morning walks....even though they tear the shit out of your legs. I guess I am weak in my legs but given time I'll get some powerful legs once more!

To finish my desired list I would like to buy a military-grade pack that could hold up to 180 pounds of dead-weight.

I have a friend at work who is a retired army colonel, he was telling me when he served in the 10th mountain division they had a requirement of a 12-mile march that was to be done in under 3-hours with 60-pounds of total gear.

If I can pull off hauling 180-pounds on my body and doing the same I'll be well off I think haha!
 
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Top