My training and conditioning
 

Day 1 (Monday): Circuit and Explosive Training

45 Minutes - 1.5 minute break between circuits and 30 seconds at each station

1. Chest Presses @ 35lbs[Per Arm] (Hammer Strength Machine)
2. Explosive Hack Squat @ 180lbs [Go down low and burst up and jump off of the platform] (Hammer Strength)
3. Jump Squats w/ 10lb Medicine Ball
4. Standing Cable Rows @ 50lbs
5. Plank Dumbbell Rows @ 30lbs
6. Shoulder Presses @ 20lbs (Hammer Strength)
7. Bosu Ball Kickbacks [Start standing and then drop forward with the ball into a plank position and kick both feet back and then under you and burst up and repeat)

Day 2 (Tuesday): Boxing and Kick Boxing Training
Small circuit including standup Muay Thai bag, Heavy Bag, Mat with heavy bag on the ground and box for box jumps

No set time limit but just basic fight training and conditioning

Day 3 (Wed): Strength Training

Day 4 (Thursday): Sparring and BJJ

Day 5 (Friday): Variation of Day 1 [Will post details soon]

Overall this is what I have been doing for the past month and love it so far. On the weekend days I will often go hiking or running for a little more cardio conditioning

Today!
 

1 min break between each super set and each set is done 3 times.

10 min warm-up run @ 6mph on treadmill with 3% incline

1 min break between each super set and each set is done 3 times.

10 min warm-up run @ 6mph on treadmill with 3% incline (Warm-up started at 1050)

1A: Power Cleans
15 x 65lbs

1B: Jump V/Hack Squats
15 x 50lbs


2A: Partial Dead Lifts
15 x 115lbs

2B: Jump Leg Presses
20 x 90lbs
15 x 110lbs
15 x 130lbs


3A: Pullups
10 Standard Grip

3B: Knuckle Clap Pushups
20 Standard Width


4A: Hammer Press Catch
15 x 35lbs

4B: Standing Rows
15 x 60lbs


5: Medicine Ball Box Jumps
0lbs to fail
12lbs to fail
15lbs to fail


6: Heavy V/Hack Squats
8 x 270lbs
8 x 360lbs
5 x 475lbs

Yay for 2 days of semi rest... Sat and Sun are just basic core workouts such as crunches, bodyweight squats, jumping jacks and of course some shadow boxing to start things off.

Monday 1100-1145

Circuit Training - 1 min break between each circuit, 4 rotations through the circuit

1. Cable Rows
15 x 47.5lbs

2. Decline Hammer Strength Chest Press
50lbs to fail

3. Power Clean to Military Press
15 x 95lbs

4. V-Squat
90lbs to Fail [Circuit 1 and 2]
180lbs to Fail [Circuit 3 and 4]

5. Pushup + Forward Shoulder Raises
10lb to fail

6. Ab Catch Crunches - 15lb Medicine Ball
To Fail

7. Hammer Strength Shoulder Presses
15 x 35lbs

8. Cable Punches
15lbs to Fail

Heading back to the gym this evening for heavy bag and standup work. Will post details after I am done!

Wed - 3 Hour Workout

Hour 1:

Small MMA Circuit

A. Heavy Bag Drills
B. Standup Bag Drills
C. Plyometrics
D. Heavy Bag on Mat Drills
E. Crunches
F. Pushups

Hour 2:

Cardio - Exercise Bike
16.86mi - 53:36 - 433 Calories Burned

Hour 3:

Heavy Bag Drills for 30 min

Heavy V-Squats
Set 1: 6 x 475lbs
Set 2: 10 x 475lbs

Medicine Ball [12lb] Jump Squats for 10 min

Heavy Calves
Set 1: 6 x 385lbs
Set 2: 10 x 385lbs
Set 3: 6 x 385lbs

Decline Crunches w/ 15lb Medicine Ball for 5 min

Friday 1100-1200

5 min of warm-up cardio @ 5mph on the treadmill

60 seconds to complete each set - Rest with remaining time and then repeat [4 Sets]
-Plyo Push Up x 5
-Chin up x 10 (Last 2 sets 15 sec hang)
-Squat x 15


1A - Dumbell Chest Press
10 x 35lbs
10 x 35lbs
9 x 35lbs
8 x 40lbs

1B - Tug of War Row
10 x 57.5lbs
10 x 57.5lbs
10 x 57.5lbs
8 x 57.5lbs


2A - Neutral Grip Shoulder Press
10 x 25lbs
10 x 25lbs
8 x 25lbs
8 x 25lbs

2B - Deadlift
10 x 135lbs
10 x 135lbs
8 x 135lbs
8 x 135lbs


3A - Bent Bicep Row
8 x 95lbs
8 x 95lbs
8 x 95lbs
8 x 95lbs

3B - Triceps Dip
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight + 25lbs
10 x Bodyweight + 25lbs


4A - Cable Swing [Weight/Reps is per side]
15 x 27.5lbs
15 x 27.5lbs


4B - Paloff Press & Hold [Weight/Time is per side]
17.5lbs @ 30 seconds
15lbs @ 30 seconds

2 Hours Rest -> Return to Gym for 1hr of Heavy Bag Drills

I just want to note I don't think training like this would be possible without trainers pushing me as hard as possible. There is just something about having a motivator there to push you beyond your limits!

24MAY09 Circuit Training

30 seconds rest between each circuit - 5 times through the circuit no rest between exercises. Each set listed is per circuit respectively in order.

1. Hammer Strength Chest Press
15 x 25lbs
15 x 25lbs
15 x 25lbs
12 x 25lbs
12 x 25lbs

2. Leg Press
15 x 180lbs
15 x 180lbs
15 x 180lbs
15 x 180lbs
15 x 180lbs

3. Tug of War Cable Row
15 x 57.5lbs
15 x 57.5lbs
15 x 57.5lbs
15 x 57.5lbs
15 x 57.5lbs

4. Jump Squats
15 x Bodyweight
15 x Bodyweight
15 x Bodyweight
15 x Bodyweight
12 x Bodyweight

5. Plank w/ Dumbell Row
15 x 25lbs
15 x 25lbs
15 x 25lbs
15 x 25lbs
15 x 20lbs

6. Hammer Strength Shoulder Press
12 x 25lbs
12 x 25lbs
12 x 25lbs
12 x 25lbs
12 x 20lbs

7. Bosu Ball Sprawl
15 x Bodyweight
15 x Bodyweight
12 x Bodyweight
12 x Bodyweight
8 x Bodyweight

8. Cable Jabs
10 x 17.5lbs
10 x 17.5lbs
10 x 17.5lbs
10 x 15lbs
10 x 15lbs

2 min Break after circuit training is complete

-100 x 15lb Medicine Ball Torso Twists

-Planks on fists for 1 minute with trainer pushing on you trying to break your base and balance for 1 minute. Repeated twice.

-Post workout stretching to prevent muscle stiffening

Wed 26MAY10

2 Hours Plyometics & Heavy Bag Drills
Also set new V-Squat PR @ 10 x 565lbs (3 Sets)

1 Hour TKD (Awarded Blue Belt)