mroutdoorsman

1100-1200

1100-1105

Warm up Treadmill Run @ 6mph @ 1% incline

1106-1151 - Circuit Training

Eight stations, varying dumbbell weight, 10-15 reps per station (will specify per station), no break between stations and 2 minute break per rotation. Total of 3 rotations through the circuit.

Will go over upcoming workouts and training along with reflection on the training after the log.

Station 1: Incline Dumbbell Press
1 - 15 x 35lbs
2 - 15 x 40lbs
3 - 11 x 45lbs

Station 2: Dumbbell Pullovers
1 - 15 x 35lbs
2 - 15 x 40lbs
3 - 5 x 45lbs -> 5 x 35lbs

Station 3: Jump Hammer Strength V-Squat
1 - 15 x 90lbs
2 - 15 x 180lbs
3 - 7 x 180lbs -> 10 x 90lbs

Station 4: Alternating Dumbbell Shoulder Press
1 - 12 x 25lbs
2 - 12 x 25lbs
3 - 10 x 20lbs

Station 5: Plank Dumbbell Rows
1 - 12 x 25lbs
2 - 12 x 25lbs
3 - 10 x 20lbs

Station 6: Alternating Dumbbell Curls
1 - 12 x 25lbs
2 - 12 x 25lbs
3 - 10 x 20lbs

Station 7: Jump Dumbbell Squats
1 - 10 x 25lbs
2 - 10 x 25lbs
3 - 10 x 20lbs

Station 8: Dumbbell Crunches
1 - 15 x 25lbs
2 - 15 x 25lbs
3 - 12 x 20lbs


I must admit this is one of the hardest workouts thrown at me so far. At the start of the 3rd time around the circuit even after the rest I was worn out at a hardcore level. At the end of the 3rd circuit I was near the point of puking which is a first for me in a long time. I told my trainers over these next 3 weeks coming up to my fight to push me harder than they have pushed me before and they are bringing it in a extreme way and I love it. I am looking to destroy myself over the next 3 weeks and then give myself a easy week of light training and rest before my fight on the 24th of July. This evening around 1600 I am going to head back to the gym for Muay Thai heavy bag drills for about 1-1.5 hours and then give myself a light short rest prior to TKD at 1800 which will last til 2000. On Tue I will be doing about 1.5 hours of cardio and core body in the morning and then resting til MMA class at 1800. On Wed the owner of my gym will be destroying me in a hardcore plyometric and cardio full body workout for an hour starting at 0900 and will get about the first 30 minutes of it filmed to post on Youtube or my photobucket. The evening of Wed will again be TKD from 1800-2000 I also plan on getting some decent pre fight photos taken to post with me in my fight shorts and gloves and will most likely get these taken on the beach or in the gym(maybe both). On to Thursday I will again be doing the same as Tue with the cardio and core in the morning and MMA in the evening. Friday I will have my strength day with my normal endurance trainer as they wanted to switch things up with me this week so it will be interesting. Friday afternoon at 1630-1730 I have sparring and grappling and once that is over I will hit up the gym once again for more heavy bag drills. I am unsure on the details and exact stuff for the training next week but will post that as soon as I can get it from my trainers. I am still trying to find a time to get some training in with a friend of mine that is a wrestler for take down defense and pointers on fighting a wrestler.

For more good news I got the go ahead to start a MMA team out of my gym (not my TKD studio/MMA training place because they don't want to sponsor a team). Team name is North End MMA based out of North End Fitness in Oak Harbor, WA. My cornerman is my strength coach which did some fighting when he was younger and am trying to get a local LEO which is a golden glove boxing champ here in Seattle to be my ring side coach and primary stand up/striker trainer. All in all my MMA training is coming along very well and plans are coming together nicely. If I can keep this up and make myself known in the northwest/Seattle area hopefully I can make pro/semi pro fights within the next year but I must admit I need a lot more BJJ and Judo training.

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mroutdoorsman

6/21 - Forgot to add that I went back to the gym at 1600 til 1800 for Muay Thai heavy bag drills and then went to the TKD studio from 1800-1900 for open mat/open training time and did some grappling before TKD started at 1900 til 2100.

6/22 - Slept in yay! Ending up hitting the gym at 1500 til 1730 doing heavy bag drills and then going to MMA class at 1800 til 1930

Too tired to post MMA class details but will do so after I am done with training in the morning.

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mroutdoorsman

Just going to start out saying that this was one of the most grueling training sessions I have ever been through. The owner of my gym seriously kicked my ass but I loved every bit of it. I told her to bring it to the max and she pushed me extremely hard. I was at full bore high heart rate for the whole hour even during my short 30 second to 1.5 minute breaks between circuits.

0900-1015

Warm up - 0900-0905
1 min. @ 5mph -> 1 min. @ 6mph -> 1 min. @ 7mph -> 1 min. @ 8mph -> 1 min. @ 9mph

Interval Runs on Treadmill - 0905-0912
1 min. @ 6mph -> 1 min. @ 9mph -> 1 min. @ 7mph -> 1 min. @ 9mph -> 1 min. @ 8mph -> 1 min. @ 9mph -> Cool down @ 6mph for 30 seconds


1 minute rest


Circuit 1 - 0914-0921 (30 seconds rest after station 1 and 2, 1 minute rest between circuits and each station is completed twice)

Station 1: Jump Squat w/ 15lb Medicine Ball Throw & Catch (90 seconds)
Station 2: Bosu Ball Push Up (90 seconds)


Circuit 2 - 0923-0930 (30 seconds rest after station 1 and 2, 1 minute rest between circuits and each station is completed twice)

Station 1: Over-the-Bench [Both hands on bench, jumping from side to side with both feet going over non-stop, no rest position] (90 seconds)
Station 2: Cruches On-the-Bench [Legs hanging over the edge of the bench and you pull legs in and pull abs in per movement, rest position is with legs in] (90 seconds)


Circuit 3 - 0931-0935

Station 1: Bench Jumps > 2x Jumping Jacks -> Bench Jumps

Jump x 1 -> Jacks x 2 -> Jump x 1 -> Increase jumps every 45 seconds working up to 4 jumps and then 2 jacks

This was done for 3 minutes

Station 2: Explosive big jumping jacks for 1 minute after station 1 is complete


Circuit 4 - 0937-0943 (No rest between both stations so 6 minutes straight)

Station 1: Dive Bombers (90 seconds)
Station 2: Planks w/ alternating knees dipping to the floor to work the core more (90 seconds)


Circuit 5 - 0944-0949

Exercise Bike: Up hill interval and sprints w/ increasing resistance for 3 minutes

Transition to single leg rolls for 1 minute per leg and max possible resistance capable


Circuit 6 - 0951-1003

Each station is done twice with no break between stations

Station 1: Hack Squats @ 45lbs (3 minutes)
Station 2: Medicine Ball Slams w/ Jump (15lbs @ 3 minutes)


Circuit 7 - 1003-1015

Light resistance exercise bike cool down

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mroutdoorsman

Skipped TKD tonight and did heavy bag drills and some core body stuff for about 2.5 hours. Tonight in TKD it was just going to be another night of point sparring and forms practice and not really what I am looking for this next month. Tomorrow evening before MMA class I am going to do some focus mitt work with one of my trainers which is awesome. Another one of my trainers is also getting ahold of a wrestler to work on takedowns and takedown defense with me.

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mroutdoorsman

1630-1745 - Northend Fitness

Started out with focus mitt drills with Roger my strength coach and a former fighter for about 30 minutes and then did independent heavy bag muay thai drills until I had to leave for MMA class. I will go into why this is a bad idea :P

1800-1930 - MMA Class

Our warm up, conditioning and training was pretty fun but pretty difficult. We started out with 2 stations and 2 minutes per station and 3 times per station.

Station 1: Pyramid pull ups w/ a partner. You start with one, your partner waits about 2 seconds and he does one and then you do two and so on working your way up in numbers until the 2 minutes is up.

Station 2: 6 Exercises, once complete you have time to rest with remaining time so speed is key.

1 - 5 x Regular Push Ups
2 - 10 x Crunches
3 - 5 x Wide Grip Push Ups
4 - 10 x Reverse Crunches
5 - 5 x Close Grip Push Ups
6 - 10 x 3/4 Sit Ups

No rest between stations... only rest is the rest you earn on station 2


Next we did focus mitt drills.

Drill 1: Jabs for 2 minutes. Focusing on speed and form, not power.
Drill 2: Jab + Cross for 2 minutes again with speed and form and not power.
Drill 3: Partner calling out punches (Standard 1, 2, 3, 4) and advancing on you. More or less a 1 way sparring match :P

Each drill was done twice and swapping with your partner.

After that we pulled out the large shields for a little competition.

Was Jab + Cross + #2 Roundhouse for form and speed and as many as you can do in 2 minutes. Was counted by your partner and then swapped and counted again... the team with the highest total got to rest and the losing team had to do 30 push ups together.

After that and a short rest each team got to choose someone to step up to a heavy bag and do clinch body shots as fast as possible with your partner behind the bag counting. The winner again got to rest and the loser do more push ups. This was again a 2 minute drill and have to be honest at the end of the 2 minutes my arms were feeling like dead weight. I did 294 and the person on the other team did 312 so I got beat

Next we moved on to some wrestling and practiced single leg take downs and ankle picks. We did these with our partner for about 15 minutes and then had a 5 minute break and moved to free grappling for the remaining time.

Overall the class was amazing! I had a ton of fun and got worn out for sure. Ouch trainer/coach today is a local LEO and boxer but he also has a lot of MMA experience.

The next two weeks on Tue and Thur for MMA class I think I am going to take it easy and go into the class as full as possible in between training and conditioning days. Use them as semi-rest days just so I can get the full benefit of the MMA class.

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mroutdoorsman

Stand up fighter vs a Wrestler

-Me

Have you sparred anyone with a strong wrestling background before? If so any tips? :P:P Other than sprawl

-Friend

hips

hips hips hips

don't let him put you flat on your back

even in guard

move your hips!

drill getting back up from being on your back

over and over and over

and if it's a cage match, get good at wall walking

-Me

Alright it is a cage match

-Friend

don't let him pin you up against the cage either

he'll probably go for the tito ortiz

so don't let him back your head into the cage

and stay really active on the ground

scramble scramble scramble

-Me

Alright, is it easy to confuse or make them ancy on take downs if you throw leg and body kicks and knee a lot if in a clinch?

-Friend

no body kicks

and chances are he'll destroy you in the clinch

-Me

Alright

-Friend

and wrestlers are good at catching kicks for some reason

-Me

A majority of my stand up is a mix of Boxing, Muay Thai and TKD

-Friend

if you go for leg kicks watch how he reacts

if he's droping his hand, fake the low kick then go for hte high kick

but you still have to be really careful when you're kicking a wrestler

-Me

Alright I was thinking that too... I have just grappled and wrestled with a wrestler. Never done any actual fighting against them.

-Friend

also, practice spiral sprawls

sprawling straight back is too linear

and if he's a wrestler he'll probably just keep driving

-Me

Alright thanks Ive been practicing take downs a lot too but still suck at them. My luck will be the guy is like 5'5" and be my worst nightmare lol

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mroutdoorsman

I finally got the log from my first workout with my trainers and today one of the trainers used the same workout today as a re-assessment. So I will post the first week and current values so you can see my gains from 5/21 til now.

1000-1100

Perform all within 60 seconds and rest with remaining time.

1A: Plyometric Clap Push-up

Week 1:
1- 5 x Bodyweight
2- 5 x Bodyweight
3- 5 x Bodyweight
4- 5 x Bodyweight

Current:
1- 10 x Bodyweight
2- 10 x Bodyweight
3- 10 x Bodyweight
4- 10 x Bodyweight

1B: Chin up

Week 1:
1- 10 x Bodyweight
2- 10 x Bodyweight
3- 10 second hang
4- 10 second hang

Current:
1- 10 x Bodyweight
1- 10 x Bodyweight
1- 10 x Bodyweight
1- 7 x Bodyweight + 3 assisted

1C: Squat

Week 1:
1- 15 x Bodyweight
2- 15 x Bodyweight
3- 15 x Bodyweight
4- 15 x Bodyweight

Current:
1- 15 x Bodyweight
2- 15 x Bodyweight
3- 15 x Bodyweight
4- 15 x Bodyweight

2A: Dumbbell Chest Press

Week 1:
1- 10 x 35lbs
2- 10 x 35lbs
3- 9 x 35lbs
4- 8 x 40lbs

Current: (Modified and done on exercise ball instead of bench for increased difficulty)
1- 10 x 35lbs
2- 10 x 45lbs
3- 10 x 45lbs
4- 10 x 45lbs

2B: Tug of War Cable Row

Week 1:
1- 9 x 57.5lbs
2- 10 x 57.5lbs
3- 10 x 57.5lbs
4- 8 x 57.5lbs

Current:
1- 10 x 57.5lbs
2- 10 x 62.6lbs
3- 10 x 65lbs
4- 10 x 65lbs

3A: Hammer Strength Shoulder Press (Neutral Grip)

Week 1:
1- 10 x 20lbs
2- 8 x 20lbs
3- 7 x 20lbs
4- 8 x 20lbs

Current:
1- 10 x 20lbs
2- 10 x 70lbs
3- 10 x 70lbs
4- 10 x 70lbs

3B: Romanian Dead Lift

Week 1:
1- 8 x 135lbs
2- 8 x 135lbs
3- 8 x 135lbs
4- 8 x 135lbs

Current:
1- 10 x 135lbs
2- 10 x 205lbs
3- 10 x 205lbs
4- 5 x 205lbs

4A: Bent Barbell Bicep Row

Week 1:
1- 8 x 95lbs
2- 8 x 95lbs
3- 8 x 95lbs
4- 8 x95lbs

Current:
1- 3 x 135lbs
2- 10 x 95lbs
3- 10 x 95lbs
4- 10 x 95lbs

4B: Triceps Dip

Week 1:
1- 10 x Bodyweight
2- 10 x Bodyweight
3- 10 x Bodyweight
4- 9 x Bodyweight + 25lbs

Current:
1- 10 x Bodyweight + 35lbs
2- 10 x Bodyweight + 35lbs
3- 10 x Bodyweight + 35lbs
4- 10 x Bodyweight + 35lbs

For the last set things were changed as week 1 was just core and I work my core nearly every day so this time we did some other stuff.

5A: Cable Crossover Raise

1- 15 x 5lbs
2- 15 x 5lbs
3- 10 x 5lbs

5B: Dumbbell Squat Press

1- 15 x 15lbs
2- 15 x 15lbs
3- 15 x 15lbs

5C: Jump Squats

1- 15 x Bodyweight
2- 15 x Bodyweight
3- 15 x Bodyweight

Done yay! Overall the gains were pretty awesome. Not much on my biceps but its not greatly important for fighting...

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mroutdoorsman

Rolled for two hours and worked on pretty much everything. The last 45 minutes were spent doing 3 minute rounds with me in the guard to practice my defense...

Overall I am pretty damn sore and worn out after rolling for nearly 2 hours straight. But it was a won of fun and look forward to doing so again on Monday.

On Monday I will be doing training from 0700-0745 and then rolling from 0745 til about 0915 which will be a super tough morning!

EDIT: Forgot to mention this was a lot of fun after doing a hardcore strength day yesterday and getting 4 hours of sleep with a little bit of a hangover :P Kids do not try this at home!

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mroutdoorsman

I gotta restate something... WOW AM I SORE! I never thought 2 hours of straight rolling would do it and I am resiliant. Got some awesome big bruises too :P

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mroutdoorsman

Tomorrow we are doing something a little different training wise. I will be doing my entire 45 minute muscle endurance circuit with my mouth piece in and want to progress the following two weeks to doing most training with a snorkel to improve my cardio even more.

Also immediately after the 45 minute session with my endurance trainer I am going to be grappling for 45 minutes and then doing standup sparring for 45 minutes for a total pretty non stop training session of 2 hours and 15 minutes.

After that I will be taking a break until about noon and then hitting the heavy bag for about two hours.

I am not sure if I will be skipping TKD or not it all depends on how I am feeling and what they say we will be working on mostly. I may just show up for the 1 hour open mat period and then leave before the class that follows it.

As usual I will post a workout log and a reflection of how it went. Also I am going to try to get back into posting my food log again... It has been difficult keeping up with everything lately with a consistant 5-6 day training schedule. When I am not training I am just wanting to eat or sleep/relax. I am loving every bit of keeping the training schedule of a pro fighter but it is really tough at times and a bit different pushing through aches, pains, and minor injuries like sore or bruised ribs. Between super hot epsom salt baths, ice baths in the cold ass WA ocean water and NSAIDS + Tylenol its made things bearable lol.

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