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Old 06-28-2010, 03:27 PM   #61 (permalink)
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6/28 - Lots of stuff

0700-0745 - Plyometric Circuits

Warmup - Run around the workout room transitioning to side steps, high knees and various other exercises to stretch the legs out and raise the heart rate prior to the circuits

Circuit 1: Agility Ladder - All Stations are down and back once (When medicine ball is used it is held out in front of you like you are blocking and the trainer is knocking it around while you are doing the ladder drills)

Station 1 - Forward 2-In (No Medicine Ball)
Station 2 - Forward Shuffle (No Medicine Ball)
Station 3 - Lateral Cross-Step (No Medicine Ball)

30 second break

Station 4 - Forward 2-In (15lb Medicine Ball)
Station 5 - Forward Shuffle (15lb Medicine Ball)
Station 6 - Lateral Cross-Step (15lb Medicine Ball)

1 minute break and then start over with station 1 again

Circuit 2: Outdoor muscle endurance + Cardio circuit (Completed 3 times)

Distance for stations is ~25 meters across a parking lot

Station 1 - Sprint and return with 3 small cones... run out, grab cone, run back and repeat and then sprint out and put the cones out one by one
s

Station 2 - Medicine Ball Sprawls and tosses to trainer, trainer catches ball and puts down on the ground, you run up to the ball, sprawl, toss and repeat down the parking lot

Station 3 - Plate Carry... Pick up two 45lb plates and keep body straight with shoulders back and chest out walking quickly down to the cones and back

Station 4 - 80lb Heavy Bag Carry + Squats. Pick up and carry heavy bag on shoulder to the cones, stop, do 15 squats and then without putting the bag down swap it to the other shoulder and return to the other side, do 15 more squats and then throw the bag down with force

1 minute rest between circuits and each is done for time... My fastest time was 3 minutes 46 seconds for all 4 stations.

Next some medicine ball drills to work the core for about 5 minutes in total

And to finish there was a 3 minute heavy bag drill of sprawling at the end of the bag, doing a push up, punching it twice while sprawled and then rotating around to the other side and doing the same thing. Rest position is sprawled and this is done as fast as possible.


0745-0900 - Grappling/BJJ

We rolled and practiced defense and transitions during this time at about 60% strength going for 3 minute rounds and 1 minute rest between rounds. We went 3 rounds and then rotated out for someone else (Only had 3 of us so we would actually go 6 rounds in a row).

0915-1100 - Heavy Bag Drills

Did muay thai and boxing drills on the bag with 10oz gloves going full strength and power. Usually 5 minutes at a time but doing some rest rounds and some practice with forms and combos.


I plan on going back to the gym around 1500 for a few hours this even and will be skipping TKD for sure. Also it does seem I tore or bruised some cartilage/connective tissue on my ribs on my right side on Saturday and it doesn't feel too good but am training through it right now. I can breathe fine so I know its not a broken or cracked rib... I will just swap between icing it and soaking it in a super hot Epsom salt bath every evening and will take lots of NSAIDs for the pain. I was told I should be fine to continue to train with it and it will hopefully be healed and feeling better by the time my fight comes around. This close to my fight though I refuse to stop training... if it is still hurting bad come fight time I might cancel but not sure yet. I really don't want to fight injured but may go ahead and do so anyways.
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Old 06-30-2010, 03:38 AM   #62 (permalink)
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6/29 - Heavy Bag Drills & Cardio

1600-2000

Started out with...

Warm up - 1600-1605
1 min. @ 5mph -> 1 min. @ 6mph -> 1 min. @ 7mph -> 1 min. @ 8mph -> 1 min. @ 9mph

Interval Runs on Treadmill - 1605-1612
1 min. @ 6mph -> 1 min. @ 9mph -> 1 min. @ 7mph -> 1 min. @ 9mph -> 1 min. @ 8mph -> 1 min. @ 9mph -> Cool down @ 6mph for 30 seconds


Then moved to heavy bag drills

First ~2 hours was all straight boxing drills and final ~2 was all kick boxing with a little mix of TKD kicks

Was a pretty good training sessions but my right fist seems to be a little sore worn out from all the bag drills lately and I have been going absolute full power with my 10oz gloves on with wrapped hands and my hand is still getting sore... maybe I just need to ice and soak my hand a little every few days training like this. Not sure if this is common or not.
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Old 07-01-2010, 12:52 AM   #63 (permalink)
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6/30 - BJJ, Cardio and Core

0700-0900 - Rolled pretty consistently swapping between partners over the 2 hour period and it wore me out beyond belief and am super sore from it but that's the life of training.

0901-1100 - Heavy Bag Drills and destroyed my core for the next two hours... also did calves and shoulders some just because


1700-1815 - Heavy Bag Drills

1815-1915 - "Boot Camp" Class which was awesome cardio and more core... At the end of this my core had enough that's for damn sure!

1915-1930 - Rest & Protein shake time

1930-2030 - More shadow boxing and a little heavy bag... wanted to do more but my calves are ******* sure and started to cramp.

I will be so happy to make it a few more weeks til my rest week of light training pre-fight. This is a lot of fun though pushing my body to its absolute limits and training at the level of a pro.
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Old 07-02-2010, 12:42 AM   #64 (permalink)
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7/1 - Muay Thai Heavy Bag Drills + Shadow Boxing

1800-2100

First hour was all Muay Thai drills going full power.

Second hour was all shadow boxing mainly working on boxing and punch combos.

Third hour was focused on 3 minute drills on the heavy bag with a 1.5 minute break between drills. Drills were done full strength and speed pretty much going all out to build endurance and cardio more focused on the 3 minute fight rounds. Was fairly easy actually since my endurance and conditioning trainer focuses all of his plyometric and conditioning circuits on 5 minute rounds.

Overall this was a nice relaxed and decent semi recovery day with some end of day drills.

Looking forward to rolling in the morning and getting an hour or so break and then going for a hardcore strength day with my strength coach.
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Old 07-03-2010, 05:34 PM   #65 (permalink)
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Been really busy this weekend and was just hopping on to check emails and messages on the forums but will most my Friday strength training log later today or tomorrow sometime. Was a pretty difficult but traditional day of lifting this time as it wasn't focused really at all on endurance other than doing a few triple sets which hurt. The day focused mostly on shoulders, chest, back and arms...

Also I have started to try and recruit for my newly formed MMA team and MMA class that I am going to be teaching at my gym. I will only be teaching stand up and am looking for a BJJ/Judo instructor for the ground game instruction.

Team name is 'North End MMA'
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Old 07-05-2010, 04:39 PM   #66 (permalink)
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7/2 - Traditional Strength Day

This day was a fairly traditional back to the basics strength/mass day and was a pretty awesome change. Most of the stuff focused on back, chest, and arms/shoulders with no legs.

1100-1200

1a. Partial Dead Lifts
a. 25 x 135lbs (Warm up set)
b. 15 x 235lbs
c. 15 x 235lbs

1b. Decline Hammer Strength Chest Press
a. 15 x 50lbs
b. 15 x 70lbs
c. 18 x 80lbs

1c. Cable Rows
a. 20 x 42.5lbs
b. 15 x 82.5lbs
c. 14 x 85lbs

2a. Cable Flies
a. 15 x 17.5lbs
b. 20 x 22.5lbs
c. 12 x 27.5lbs

2b. Hammer Strength Pull Downs
a. 15 x 95lbs
b. 12 x 140lbs
c. 12 x 140lbs

2c. Decline Dumbbell Press
a. 15 x 40lbs
b. 12 x 45lbs
c. 12 x 45lbs

2d. Dumbbell Flies
a. 15 x 25lbs
b. 15 x 25lbs
c. 12 x 25lbs

3a. Hammer Strength Shoulder Press
a. 15 x 90lbs
b. 14 x 90lbs
c. 12 x 90lbs

3b. Hammer Strength Seated Dips
a. 12 x 180lbs
b. 12 x 180lbs
c. 10 x 180lbs

3c . Dumbbell Arnold Curls
a. 14 x 25lbs
b. 18 x 25lbs
c. 20 x 25lbs

Done! the triple sets made things difficult and my shoulders and chest were done for sure after this strength day. Will be interesting to see what he throws at me this week! 3 weeks and counting until my fight and only 2 weeks of hard training left with 1 rest and recovery week!!!
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Old 07-05-2010, 05:03 PM   #67 (permalink)
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Talking 7/5 - Endurance Conditioning Day

Round 3 of this circuit and pretty huge improvements overall from the previous two goes at it.

1130-1230

5 minute warm up on exercise bike

Station 1: Hammer Strength Regular Chest Press
A. 15 x 25lbs
B. 15 x 25lbs
C. 15 x 25lbs
D. 15 x 25lbs

Station 2: Hammer Strength V-Squat
A. 15 x 140lbs
B. 15 x 140lbs
C. 15 x 140lbs
D. 15 x 140lbs

Station 3: Tug of War Cable Row
A. 15 x 60lbs
B. 15 x 60lbs
C. 15 x 60lbs
D. 15 x 60lbs

Station 4: Jump Squats
A. 15 x Bodyweight
B. 15 x Bodyweight
C. 15 x Bodyweight
D. 15 x Bodyweight

Station 5: Plank w/ Dumbbell Row
A. 15 x 25lbs
B. 15 x 25lbs
C. 15 x 25lbs
D. 15 x 25lbs

Station 6: Hammer Strength Shoulder Press
A. 15 x 25lbs
B. 15 x 25lbs
C. 15 x 25lbs
D. 15 x 25lbs

Station 7: Bosu Ball Sprawls
A. 15 x Bodyweight
B. 15 x Bodyweight
C. 15 x Bodyweight
D. 15 x Bodyweight

Station 8: Single Arm Dumbbell Dead-Lift -> Power Clean -> Military Press (Per Arm)
A. 5 x 35lbs
B. 5 x 35lbs
C. 5 x 35lbs
D. 5 x 35lbs

Station 9: Cable Jabs (Per Arm)
A. 15 x 15lbs
B. 15 x 15lbs
C. 15 x 15lbs
D. 15 x 15lbs

After this was over I was feeling pretty good and only slightly winded and sore... over the past few months I have made some pretty huge gains and improvements and its only going to get better.

Tonight I have TKD and might be skipping MMA class at the TKD studio again or most likely will be to roll at my gym. The more and more I have been thinking about it the MMA class at the TKD studio isn't really what I need or was looking for as it mostly focuses on fitness and conditioning and not so much on the fighting aspects of MMA. As it is I destroy myself in the gym each week strength training and conditioning and train stand up either solo or with one of my training partners and then roll fairly consistently with with ground coach at the gym. As of yesterday I also made contact with someone who taught collegiate wrestling and was on the US Wrestling Team for 2 years. He said he was wanted to get back into teaching and training and was 100% willing to teach me the ins and outs of greco-roman wrestling which will be amazing. This should greatly improve my ground game in the future but sadly not for this upcoming fight. Being able to tie in the wrestling with BJJ to transition from a pin to a submission will rock. Also being able to defend myself well against wrestlers will be awesome as I prefer to stay standing... Anyways the future training opportunities keep looking better and better and hopefully can end up making myself a nice future in the MMA world. It's all really early still but things are for sure looking up and bright.
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Old 07-07-2010, 10:52 PM   #68 (permalink)
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6/6 & 6/7

6/6 - Cardio and rest

Went on a 3 mile beach run and rested the rest of the day... My legs for sure felt the beach run in the sand! Was an amazing 82 degree day with a light breeze

6/7 - Legs, Core and Cardio

1200-1300 - Legs & Core

No rest between exercises in the first super set of 3 exercises

1a. Hammer Strength V-Squat
A - 15 x 594lbs
B - 15 x 594lbs
C - 15 x 594lbs

1b. Hammer Strength Leg Press
A - 12 x 291lbs
B - 12 x 291lbs
C - 12 x 291lbs

1c. Hammer Strength Leg Extension
A - 10 x 277lbs
B - 10 x 277lbs
C - 10 x 277lbs

2a. Hammer Strength Iso-Lateral Kneeling Leg Curl (Per Leg)
A - 15 x 98lbs
B - 15 x 98lbs
C - 15 x 98lbs
D - 15 x 98lbs

2b. Hammer Strength Leg Press for Calves (21s... 7 inner, straight and outer calve presses in succession)
A - 21 x 291lbs
B - 21 x 291lbs
C - 21 x 291lbs
D - 21 x 291lbs


3a. Bicycle Crunches
A - 100 x Bodyweight
B - 100 x Bodyweight
C - 100 x Bodyweight

3b. Medicine Ball Torso Twists
A - 100 x 15lbs
B - 100 x 15lbs
C - 100 x 15lbs

3c. Decline Bench Sit-ups
A - 50 x Bodyweight
B - 50 x Bodyweight
C - 50 x Bodyweight

3d. Dumbbell Crunches
A - 25 x 30lbs
B - 25 x 30lbs
C - 25 x 30lbs

My abs were on fire after all of that... gave myself 2 minutes rest between each quad set.

After all of that I beat on the heavy bag for about 30 minutes and then went home.

Once home I went on a beach run for about 2 miles and then went onto the road and did sprints up a pretty beastly hill a few times and jogged back down. Did this 3-4 times... Don't honestly remember as I was spent and my legs are most likely going to feel like they are going to fall off tomorrow between my leg day and the run. I will take a picture of the hill sometime tomorrow and post it so you can all see how crazy I am. I will also post an awesome picture of the stretch of the beach that I run on which is right out my back door!
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Old 07-08-2010, 06:12 PM   #69 (permalink)
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Taking a day off of training today to take care of things and enjoy the awesome day!
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Old 07-08-2010, 06:13 PM   #70 (permalink)
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Also forgot to mention I got to train a female fighter today which was pretty fun. She has taken the previous two years off and now wants to get back into things so here I am now training her! I think she is going to train with me tomorrow too which will be interesting to see her stand up is... We are sparring and working on foot movement and some other things for a few hours in the morning before my strength coach tries to kill me again.
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