Dubya's MMA training log
Im going to attempt doing one of these logs again after I got bored of my last one pretty quick because I did the same routine almost everyday. This time around I'm trying a bit more varied approach, before I would keep it simple by doing weights one day and skill the next day with almost no conditioning drills. I've recently bought a small 50lb martial arts bag which I use for a number of things besides as a normal punching bag, I incorporate it into some of my lifts as well as ground work and ground and pound drills.
Today was a circuit with no break in between the different exercises and a 2 minute rest after each round, completing a total of 10 rounds.
NOTE: The numbers after the exrcise name indicates how many reps I did of that exercise for a single round.
Single leg bodyweight squat - 6 each leg
Handstand Pushups - 5
Shoulder Snatches (using bag) - 12
Burpees w. pushups - 12
Knee Rotations on swiss ball - 12
Seated dumbbell rotations - 40 (20lb dumbbell)
Overhead presses (using bag) - 12
dumbbell forearm curls (20lb) - 12 each arm
Stiff Leg deadlift (using bag) - 12
Pullups - 8
One-arm pushups - 5 each arm
Chinups - 8
Bent-over rows (using bag) - 12
Tomorrow i'm planning on doing some skill specific drills and technique drills for BJJ, Wrestling, Judo and Ground & Pound drills.
30 minutes BJJ practice, technique overview and mat work.
45 minutes shadow boxing w. kicks,knees,sprawling & shooting.
*Strength routine* SB=50lb sandbag DB=20lb dumbbell
I also included 12 pushup between sets to keep my heart rate up.
Squats (SB) 3x12
Lunges (SB) 3x12
Stiff Leged Deadlift (SB) 3x12
Bent-Over Rows (SB) 3x12
Clean & Press (SB) 3x10
Shoulder Snatch (SB) 3x12 Alternating sides
Military Overhead Presses (SB) 3x12
Bicep Curls (DB) 3x12 each arm
Dumbbell Snatch (DB) 3x12 each arm
Tomorrow im thinking of doing some ground & pound drills like positioning and strikes as well as some more standup training.
yeah i usually have bag work in the place of shadow boxing but the bag started ripping the poor beam out of my ceiling so i had to take the bag down for now until i get the proper supports for it which i hope is soon.
for now im shadow boxing with 5 lb weights for each hand, it does leave my shoulders and arms pretty burnt out after a lenghty workout.
20 minutes of ground & pound and ground positioning (top and bottom)
15 minutes shadow boxing kicks,knees & sprawls
50 minutes strength training:
(following exercises performed with 50 lb sandbag) note 12 pushups between every set as well...
Stiff Leg deadlift 3x12
bent over rows 3x12
clean & press throws 3x10
Shoulder Snatch 3x12
overhead press throws 3x12
bicep curls (20lb dumbbell) 3x12 each arm
dumbbell snatch 3x12 each arm
10 minutes shadowboxing cooldown
5 minutes skipping
Today im doing some burpee conditioning
The workout consists of intervals of pushup burpees, shadow boxing w. 5lb weight, and ground & pound work.
The first 20 minutes is intervals of:
(alternating for a total time of 3 minutes with 1 minute rest)
Second 20 minutes is intervals of:
30s Ground & pound
(alternating for a total time of 3 minutes with one minute rest)
Third 20 minutes is Jiu-jitsu practice from all situations.
Then 5 minutes of cooldown skipping & stretching.
Nice man, how was that? Burpees are the ultimate BW conditioning exercise in my opinion
it was very effective, my heart rate was very high almost right from the start. The shadow boxing with the 5lb weights was also a very good "rest" in between the sets of burpees which also had my shoulders and arms tired as well...The ground & pound session would also help with forcing you to work through fatigue.
Today was another strength day so I performed the following:
Stiff Leg Deadlift 3x12
Bent-Over Rows 3x12
Clean & Press 3x10
Shoulder Snatch 3x12 alternating shoulders
Military Press 3x12
dumbbell bicep curls 3x12 each arm
dumbbell snatch 3x12 each arm
Seated dumbbell rotations 2x50
5 minute shadow boxing cooldown
Ill probably be changing my strength routine soon because I've been using this one for about a month now. Just so my body doesn't adapt to the same exercise load ill switch it up im thinking still using my 50lb sandbag ill do bodyweight exercises like weighted bench dips, pushups, situps, pullups, jumping squats, hopefully ill have my new strength routine ready by thursday.
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