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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.
 
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#130 ·
Things have been going great with the 2nd week of full training.

I am over the initial shock of the new circuit weight has subsided.

I am working on taking the rudimentary fundamentals of that new form along with a larger desire to increase my flexibility.
 
#131 ·
slipped on the start date of my new circuit weight of 120 pounds.

I wanted to start monday but I was sleeping all day from pure exhaustion from the weekend.

We went on a 4 hour drive to a fight venue friday through sunday.

Weigh-ins were friday night, fights started at 7:30 saturday night, the post fight party went till about 2am.

I bulked up a little by eating normal once again and I weighed 174 on the official scales. That's 14 pounds in 2 weeks of gain. I met a lot of great guys.

Time to grind on my cardio and power.
 
#132 ·
One way or another on monday I start my new circuit weight of 130 pounds.

I wish there was an easier way to increase my potential power without causing muscle fatigue....after two or three days of the new "heavier-circuits" I can barely move around without my legs throbbing which slows me down at work.

I am considering breaking one of my vows on supplements and sitting down with a nutritionist and seeing if I should consider some form of creatine regimen to help recover.

If you could give plasma more often I would do that instead of the creatine.

I had a busy day, 9:30am picked up my pay stub cashed it at work went and paid on my car loan, paid money to the trainer, went to a hospital to update my insurance info, stopped by a local pool at my old high school.

The highlight was finding out how cheap it would be to use the pool, it is a public one that operates year round and they only ask for $2/day.

I have been talking to my instructor about starting a "water-regimen" where I do my shadow drills in water. My goal is to start this after my next check.
 
#133 ·
I made a large mistake,

For the longest time I thought I was working with a 100 pound wieght on my cirucit drills.

Today I calculated the bar weight at 136 pounds of free weight, I believe the bar is roughly 5 pounds it is no olympic bar.

Considering my goal to reach 170 pounds of circuit weight I've made considerable progress!

I started my circuits at 80 pounds and now I'm at 56+ of what I started this year...I consider that a large feat. Hopefully I'll make the 34 pound gain on the lifts before december.

I love the way I've been working on my cardio and power, it puzzels my instructor once and awhile. The other day he was telling me I have very deceptive power.

I am struggling with my comeback to the gym, I was doing a ligt kicking drill with a pal and he checked 4 of my kicks and a week later I can barely touch the shin where all of the bruising is.

Last night set me back a bit as well, somehow I jammed all of my figers playing softball.
 
#134 ·
I finally tested the waters by attacking my bag today!

The first few right roundhouse kicks were horrific in the pain.

I threw at least 4 medium powered kicks and had to stop with any kind of power to the kicks.

After that I worked on my reverse punches, from what my instructor taught me. I was pleasantly surprised...I cracked the bag with each strike and it wasn't flying around like my free-style boxing strikes force it.

I got into the kata stance and blasted away at a single spot on the bag until I hit 100 strikes per hand.

After that I went back to the roundhouse, this time I was throwing body kicks with as much technique as possible and extremely light on the power. This I could handle. I hope my shin heals soon so I can resume the full power striking.
 
#135 ·
I put in another light session on the bag tonight:

I got in a load of beautiful right roundhouses that were for technique only.

I feel if I can't throw power strikes with my right leg I may as well work on my technique for that leg so when I am ready to start banging away I won't have too much lag-time.

After working on the right roundhouse I used a principle from the "reverse punch" from the karate if you see a lead kick coming with my lead being my left you pick it up slightly and drive off of it after it touches the floor I used this in conjunction with a right elbow.

My bag has a yellow rectangle stitched on that I use as a reference point for the face, from what I felt..heard...and saw there was a noticeable increase in overall power.

There was loud audible cracks like that of the cracks you hear on a thai pad, the interesting thing I noticed was with the added height the elbow comes crashing down with more force. I saw the bag bobbing up and down a few times.

I worked on the reverse punch more again a hundred strikes per hand, when I do this I do it for technique and let the technique prove the power base. I am wanting to engrain this powerful technique into my brain. Once I am able to speed it up I'll do so, but I feel it may be best utilized as powerful counter strike slash powerful tool to open up a person's defense.

I worked on my hand speed with general speed bag style flurries, a new drill I am loving I throw a (jab, right, jab, right) as quick as I possibly can, and a flurry of 10-16 jab, right's.

I did work on my right push kick, and a roundhouse knee along with very minimal work on a left roundhouse.

The roundhouse knee is nice, because you can trick your opponent because it employs the same technique as throwing the kick, your target with the knee can be the leg or body but the body is probably easier to strike. I had to stop due to the fact that shock travels down the shin when you throw a knee strike and it made it throb.
 
#136 ·
I have to say there is one advantage being moved back to the front at the grocery store, I have time to work on stuff during the morning prior to work now.

I put in another workout on the bag like yesterday.

I am highly invigorated with the ability to return to the bag drills.

If the schedule stays the same I can do this style of workout each day of the week.
 
#137 ·
new circuit

I worked on a vicious little circuit today.

I set my phone to countdown 5 minutes while I threw as many reverse punches as I could with good speed and form.

After this 50 light curls, 10 pushups, and 25 10-15 pound weighted standing crunches.

I went through the twice. Overall it lasted less than 12 minutes.

I plan on starting this cycle in addition to my power/cardio cycle I do already.

Next week I will be starting a new program as well. I will attempt to do this sort of cycle since it is a nice one in water for 5 reps of two minute rounds.

I am working towards a new style of mentality, if I tire during practice at the gym when I return I am weak. I already have the staying power to endure our practices but I want to make my master's mantra about me true he always tells me I have deceptive power. I will appear small but will hone my mind, body and soul into a weapon.

Last night I found a new yoga program I want to try, it is some sort of russian yoga (hatha) or something. I have two dvds of yoga that I can start as well.

IF things go as I want soon I will be working on 10 minute cycles with 6 reps to the workouts. I will become my namesake I have named for myself...the psychedelic headhunter.
 
#138 ·
Today was a semi productive day I think.

I spent about an hour assembling a charcoal smoker so I could smoke some pork loin for meals for the coming week.

As the smoker was curing I was doing katas for the karate,

When I started the drills it was 95 degrees out and I went shirtless.

I Have a large backyard, so I started off with getting into the stance left hand high right hand chambered and walked through the lead left to lead right leg 10 times down and back.

After that I worked on a 1-2 reverse punch kata drill where I did 5 sets of 100.

I worked on knees in the thai clinch, no power only technique 5 sets of 50 per leg.

After this I did a 1-2 left & right hook drill 5 sets of 100 combos of this.

The one thing I didn't work on was the power elbows.

After finishing the combo drills I worked for a very short while on the bag throwing right roundhouses. I was able to throw with heavy power for about 15 strikes then the shin started to throb...so I'm making painfully slow progress on returning to full contact kicking.
 
#139 ·
I started the new yoga program tonight.

I did 3 or 4 items out of who knows how many poses.

One of them I like and will work on is placing as it is called the center of your hand on the floor and walking your legs up into your triceps. From here you carefully roll forwards until you are supporting yourself with your hands.

for a little aid to start My forehead kept me from rolling completely forwards haha.

The other one was a shoulder roll, the way to start this was to have both elbows on the mat with your hands skywards. From here you can do both shoulders at once once you work enough.

The idea is to rotate the hand inwards from right to left so it is the opposite of the starting point from here you can drop onto the shoulder and rest.

There was some sort of squat I want to work on but can barely describe it. There are 5 different types of sessions to work through with the series I've just found.

One of the poses I call a j-stretch that is in here so I have a start on that.
 
#140 ·
I was able to test out some new grappling gloves today.

I ordered a pair of Combat Sports Supersleek training gloves from midwestfightshop.com saturday night for $26 after a few discounts and was impressed with the lining on the interior.

It has a nice lining a soft-one, I didn't expect that so I'm happy with that. There is a nice double strap wrap that has opposite directions.

I tested them out on my bag today and felt the sensation of my strikes in my arms not so much my hands. I think this is due to the padding the gloves have and the fact my knuckles are so de-sensatized to pain.
 
#141 ·
I was able to test out some new grappling gloves today.

I ordered a pair of Combat Sports Supersleek training gloves from midwestfightshop.com saturday night for $26 after a few discounts and was impressed with the lining on the interior.

It has a nice lining a soft-one, I didn't expect that so I'm happy with that. There is a nice double strap wrap that has opposite directions.

I tested them out on my bag today and felt the sensation of my strikes in my arms not so much my hands. I think this is due to the padding the gloves have and the fact my knuckles are so de-sensatized to pain.
 
#142 ·
I got a decent body-weight circuit and some light yoga in today.

I worked on lunges, dips and the divebomber pushup.

10 each leg x 2, 10 dips, 10 divebombs per cycle and moved to 15 x 2, 10, 10, then to 20 x 2,10,10.

After this I worked on a light session of yoga: butterfly, side splits, a modified stretch to work on gaining an entry into the chinese split, leg vertical raises into momentum raises to roll on my shoulders, shoulder drop rolls.

I don't know if it is possible but I plan to try and incorporate the shoulder drop rolls into my bjj game.
 
#143 ·
Today has been profitable, tommorow and the next day will leave me in pain though.

I have done my circuit drills at 140 pounds with 6 cycles of 6 lifts each: overhead press, lunge,squat, dual arm curl.

I timed my cycles today at 2 minutes each. I am not sure if this is fast nor slow. I started at a resting pulse and have a fairly drenched long sleeve shirt.

I found that the pasta has helped with my overall calorie intake and has helped slightly with the cramping. Once I get a little more income I'll start buying a flat of the cans at a time. I figure I could eat at least 3 daily and I'd have about a quarter of what I need for my calories and carbs. With the potassium levels at 4-6 grams I would be able to maintain a good level to prevent any cramps and it would help with promoting a cleaner body.
 
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#144 ·
I found a nice cardio drill by experimenting this morning.

I'm sure you can do this on a better setup than I used but here it is:

Catchers squat is the pose you start in and you grasp a bar (my bench-bar with 140 pounds) and shoot your feet all the way to the rear as your feet hit the ground you thrust back to the catchers squat.

The other workout was starting from the catchers squat and you throw one hip under you so in example your right leg will be perpendicular to the bar with your left leg staggered slightly in a 90-degree angle to the bar.

From there all you do is keep throwing the opposite hip under.

I am not really certain what these two random excersizes work on but it gets my heart pumping quick.
 
#145 ·
Deadlift finally conquered

I had reservations about the dead lift for the longest time until I got some assistance from a friend at work who lifts heavily.

I got home and worked on the lift and found it was extremely easy to pound out 10 lifts of 140 pounds. I did notice a little raise in my heart rate so I plan on tossing this into my power circuit now.
 
#146 ·
Rest

I am battling a nasty barrage from illness right now.
Migranes, near complete nasal blockage, and dizyness when I workout.

I'm heading to the doctors today to get some relief and I plan to rest until wednesday, If things go well I hope to resume full power drills on my bag then.
 
#147 ·
sorry

Hey guys sorry for the lapse in updating my training.

I've been working on my conditioning since I won't be heading back to the gym for some time.

I have been working on a new body-weight circuit.

I didn't realize it when I did it but I altered two exercises I didn't know much about.

I start in the catchers squat and hold onto my bench bar which has blocks in front and the rear so it won't move.

From there I've thrown my feet back like you would for a burpee then thrust back into the squat position.

The other is like a sitout but you hold onto the bar one hip hits the floor then you bounce up and throw the other hip under.

I've been doing 20/10/5 5 being dips at bodyweight 176 pounds.

I've been doing 2 sets of 20 thrusts and 10 dips before work for the last 10 or so days.

Today I did 6 sets of 20/5 of the thrust dip exercise and just finished up a set of 10 two minute rounds led by bas rutten's cardio boxing.

I want to know how to throw with power after exhausting my arms...I feel like crap throwing only for technique after round 6 or so..
 
#148 ·
Pain!

I woke up this morning and had a hell of a time getting out of bed, next to every muscle in my upper torso is sore to move.

I am happy to see the results of a 45 minute punch drill and the new body-weight circuit.

When I recover hopefully by wednesday I'll add the thrust and dip circuit into the boxing drills as a cool down maybe.
 
#149 ·
I am happy to be relatively pain-free today.

I worked on lunge drills during my upper body recovery-period.

I am making slow progress on my bag-work, but it is progress!
I worked on some new things tonight:
1. A quick change of stance from the orthodox to UN-orthadox stance to fire off a rear left foot body kick with a roundhouse.
2. A combo starting with a stepping reverse punch left elbow as you drive into the opponent then a heavy right elbow.

The quick change of stance felt better than trying to fire off a lead roundhouse with my left in respect to technique and how I was balanced. The added bonus was I heard the difference as well in the power it packed.

The 2nd new toy was more of a working idea than a full fledged attempt to tear the bag open. I opened with a quick 3 strike combo jab, right, jab, transition the right hand into the chamber position for the reverse punch then step forwards off the left foot my lead and strike the chest. As my momentum carried me I tended to drift left a little to the left side so I added in a left elbow followed by a right.

I figure if I were coming from the opposite stance I could fire a quick right, jab, right, left reverse punch, right and left elbow. Didn't test that one out.

I am taking it slower this time around with re-conditioning my shins after injuring the right. I can get 30 or 40 vicious kicks in from either leg before I call it a night right now.
 
#150 ·
Fire

I can't be certain where the fire that drove me this morning came from but I loved the results.

I did a heavy deadlift and dual-arm curl cycle session.
30,25,20,15,10, & 5 for the deadlift at 140 pounds and 10 sets of 9 dual arm curls at 140.
 
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#151 ·
Hey guys,
I've fallen out with a regular update again...
I kept my workouts light after 10/2 due to a trip I was taking for re-enacting.

Thursday night before heading to bed I went to the hotel's mini gym and did a half hour of cardio work:
light stretching/yoga then onto treadmill.
I jacked up the treadmill to a dead sprint and went for 5 minutes, it ended up that I ran for a mile.
deeper stretching and some more yoga.
seated core press, flys, bench, curls, dips, at 100 pounds x 10 each.
there was a station for leg press or something similar did 5 presses at 100, 110 and 120 pounds.

The workout was fantastic for what I had available.

I took a trip to indiana for a battle re-enactment. Woke up at 7am friday-sunday to the sound of drums...
Each morning I did a set of 50 standing crunches pre breakfast and 50 more after. At breakfast had 3 bowls of steel cut oatmeal some rasins, dark rye bread, and bacon. Had 3 cups of coffee as well.

Friday morning around noon hour-long battle, had to take one of my green-tea pills to settle my stomach.

6 tin-cup fulls of water already at this point.

Lunch had two pork chops and some bread in the village and 2 large cups of lemonade.

the rest of friday was at leizure.

Saturday was the same as friday except there were two hour-long battles. Lunch had two bowls of tea, (I have a wooden bowl that probably has a capacity of 24oz at least)soup for this meal. Had a crossaint and roast beef sandwhich, some veggies and dip for dinner prior to a dance.

Sunday same as above two more hour long battles.

Over the last 6 weeks, I've been going about half an hour away with friends to an outdoor basketball court for 2-3 hours of games. I don't realize it but I am sprinting nearly the whole time so I figure my cardio is improving.

I found out at church today that men's basketball is starting again so I plan on adding that in as well. I will do basketball (cardio) mondays/tuesdays for some time now.

A friend from church offered to work with me on my weight conditioning. He says he has around a thousand pounds of free weights, a squat rack, bench,etc...He mentioned something about an old gas tank filled with cement that weighs around 100+ pounds that he has a cable attached to for a sled. I'll have to start waking early in the mornings if I want to work with him.
 
#152 ·
Things have gone semi good since I posted last.
I've been working on the punch drills lighter this time around.

I am doing 5 of the 3-minute rounds instead of going to failure right now.

Light circuit lifts back to 120 pounds.

Saturday morning the 22nd I felt like crap and picked up a bottle of NyQuil, I slept through most of that day, woke up took some more, and slept through sunday and monday. I figured I'd recover while I had the time off.

I am feeling vastly better today. I decided to find my max deadlift. It is low right now but my max is 185 pounds.
I did 5x5 at 165 and 3x3 at 185 today.

I have a lifting belt, I strapped it on for these lifts and attempted a dual arm curl (kneeling) with it on at 185 but I couldn't budge the weight.
 
#153 ·
Things have gone well, the 5 round warm-up has increased to 10 now.

I had a shock today, weighed in at 180 pounds even....I don't know where the weight has piled on but it is fairly scary.

If it continues I'll have to drop 25 or more pounds to compete.
 
#154 ·
I saw the chiropractor today,we are working on a recovery plan to heal my anterior deltoid muscle on my right shoulder.

I believe I was injured by a mir lock that was overly applied.
 
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