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My training and conditioning

15K views 161 replies 13 participants last post by  mroutdoorsman 
#1 ·
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
 
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#2 · (Edited)
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
 
#4 ·
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
 
#6 ·
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
 
#7 ·
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
 
#8 ·
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!
 
#9 · (Edited)
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
 
#11 ·
Congratulations on the move up. You're obviously working very hard, and it is paying off. I have a green belt/purple stripe in TKD. I'd like to go back to it one day, but ATM I am taking judo, Shotokan and goshinjitsu karate, so there isn't time.

I'd be interested to know what your forms are.
 
#13 ·
Friday 28MAY10 - 1100-1200
Strength Training - Focus: Triple Sets

1A: Situp + Pullup (Laying on decline bench under smith machine do partial situp, grab bar and pull body to bar where chest touches bar, release and repeat. The pull up tot he bar should be done with as much explosion and burst as possible.)

25 x Bodyweight
25 x Bodyweight
25 x Bodyweight

1B: Incline Dumbells
20 x 35lbs
20 x 50lbs
25 x 45lbs

1C: 1-Legged Leg Press
25 x 50lbs
25 x 70lbs
20 x 80lbs


2A: Assisted Pullup
25 x 50lbs
25 x 50lbs
25 x 50lbs

2B: Plyo(Clap) Pushups
20 x Bodyweight
20 x Bodyweight
20 x Bodyweight

2C: Front Squat [Smith Machine]
25 x 45lbs
20 x 95lbs
20 x 95lbs


3A: Partial Dead Lift
25 x 45lbs
15 x 135lbs
20 x 115lbs

3B: Bench Dip w/ Plates (Drop Sets 50/25/0)
10 x 50lbs -> 10 x 25lbs -> 10 x Bodyweight
10 x 50lbs -> 10 x 25lbs -> 10 x Bodyweight
10 x 50lbs -> 10 x 25lbs -> 10 x Bodyweight

3C: Angled Leg Press
20 x 180lbs
20 x 180lbs
20 x 180lbs


4A: Cable Bent Stomach Crunch
130lbs to Fail (~30)
120lbs to Fail (~35)

4B: Hanging Leg Raises
20 x Bodyweight
20 x Bodyweight


Sparring/Grappling for 1 hour at 1630



Also if anyone who is following this wants me to post pre/post workout shakes and a daily food log along with this let me know and I will start. Also in the next few weeks I am going to get a video of some of my workouts/training.
 
#14 ·
Tue 6/1 - Circuit Training & Conditioning

5 min of warm-up cardio @ 6mph 1% incline on the treadmill

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

Barbell Workout - Perform all exercises one after the other for a count of 10 or 30 seconds total. Repeat after 30 seconds rest. (Weight 65lbs)

A: Upright Row
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

B: Bent Row
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

C: Romanian Dead Lift
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

D: Squat and Shoulder Press
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

E: Good Mornings
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

F: Reverse Curl
10 x 65lbs
10 x 65lbs
10 x 65lbs
10 x 45lbs
10 x 45lbs

G: Box Jump
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight

5 minutes rest

Internal/External Shoulder Cable Rotations
15 x 10lbs (Internal and External per shoulder)
15 x 10lbs (Internal and External per shoulder)
15 x 10lbs (Internal and External per shoulder)

1 min rest

Hammer Strength Shoulder Press
15 x 25lbs
12 x 50lbs
12 x 50lbs

1 min rest

Planks w/ resistance from trainer
1 - 1.5 minutes
2 - 1.5 minutes
3 - 1 minute

10 minutes rest

An hour of heavy bag work and core training including bosu ball crunches, medicine ball twists, heavy bag situps(wrap legs around heavy bag and do situps doing alternating elbow strikes per situp), exercise ball lower back raises.


Tonight an hour of MMA at the TKD Academy/Gym @ 1800-1930 (Will post details after the training)
Details:
First 30 minutes was cardio and conditioning all body weight exercises. The following hour was all Muay Thai and the last hour was BJJ. Overall not a bad first class the Academy had and I can see it going great places. I look forward to some free sparring in the class in a few days!
 
#15 ·
6/2/10Light workout day since it was back to back with previous day due to Memorial Day

Gym @ 1200 PST
1 hour exercise bike
1 hour Muay Thai heavy bag drills
30 min core strength and core plyometrics

TKD Academy @ 1900-2000 PST
1900-1920: Warmup drills
1920-1940: Forms Practice
1940-2000: Free Sparring & Point Sparring Practice

Overall the TKD class was a good workout but will never get used to point sparring and not being able to punch to the face.

Got some new MMA gear in today and am really liking my new Hayabusa Foot Grips and the Hayabusa Mesh Gear Bag! Tomorrow I should get some new 10oz heavy bag gloves and the Fairtex open thumb fight gloves in along with the ADX Black Dragon fight shorts!
 
#16 ·
6/3

Early day was just waking up and stretching out and relaxing until MMA class tonight at 1830.

Once the class is over I will post the details of what we did!

MMA Class - 1800-1930

1800-1815
Plyometric circuit training
1 minute per station, 4 stations
Station 1 - Pullups (Swap with partner after 30 seconds and do them to fail)
Station 2 - High Box Jump (Alternate with partner per jump and do straight through for the whole 1 minute)
Station 3 - Plyometric Pushups w/ cinder blocks (Wide Arm -> Left arm up -> Close grip -> Right arm up -> Repeat)
Station 4 - High intensity speed rope/jump rope

1816-1830
Core Body Circuit
1 minute per station, 4 stations
Station 1 - Medicine Ball Partner Situps
Station 2 - Medicine Ball Leg Raises
Station 3 - Medicine Ball Torso Twists
Station 4 - Ab Roller Wheel

1831-1900
Punching Circuit
1 minute per station, 4 stations
Station 1 - Jab Cross on Heavy Bag
Station 2 - Dumbbell Jabs
Station 3 - Jab Elbow on Heavy Bag
Station 4 - Ground and Pound w/ Heavy Bag on ground

1901-1915
Structured BJJ Practice
Did guard escapes and submissions from low guard

1916-1930
Free BJJ sparring starting from the knees

Overall was an awesome class and was pretty sore afterwords. Since this was only the 2nd class the instructor says the focus for the first month or so with this group is still going to be on cardio and endurance at the start and not as much focus on BJJ and Muay Thai/Boxing but will transition more and more into the fighting later on.
 
#18 ·
Just got new Hayabusa 10oz Heavy Bag and Fairtex Open Thumb Combat Gloves from UPS! Can't wait to try them out today. Going to leave for the gym in about 20 minutes for strength training with one of my coaches/trainers.
 
#19 ·
6/4 - Strength Training

1100-1200

Got my ass kicked in a hardcore way by my strength coach today!

[1 minute rest between each superset set also(not including breaks between the actual superset groups)]

Warm-up Cardio
Treadmill - 5 min. @ 5mph -> 5min. @ 6mph

1 minute rest

Plyometric Clap Push Ups
a. 20 Regular + 10 from knees
b. 20 Regular + 10 from knees
c. 20 Regular + 10 from knees

30 sec. rest

1. Explosive Clean and Jerks
a. 15 x 45lbs
b. 15 x 65lbs
c. 17 x 65lbs (To fail)

1 minute rest

2. Dumbbell Jump Squats (These sucked!)
a. 30 x 40lbs
b. 35 x 50lbs
c. 35 x 50lbs

1 minute rest

3A. Single Handed Cable Rows (Alternating Hands)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 41 x 37.5lbs (To Fail)

3B. Single Handed Kneeled Flies (Ground and Pound w/ Cables)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 40 x 37.5lbs (To Fail)

1 minute rest

4A. Barbell Curl
a. 15 x 55lbs
b. 15 x 65lbs

4B. Hammer Strength Seated Dips
a. 20 x 90lbs
b. 20 x 140lbs

4C. Hammer Strength V-Squat
a. 20 x 180lbs
b. 20 x 270lbs
c. 26 x 360lbs (To Fail)


Sparring and Grappling @ 1630-1730 today and will post details and a small review on my new Fairtex gloves today after the class is over.

Also will start out my Nutrition log as a once a day thing at the end of the day today but will do pre/post workout shakes and nutrition along with my workouts. All will be contained within this log!
 
#20 ·
6/4 - Strength Training

1100-1200

Got my ass kicked in a hardcore way by my strength coach today!

[1 minute rest between each superset set also(not including breaks between the actual superset groups)]

Warm-up Cardio
Treadmill - 5 min. @ 5mph -> 5min. @ 6mph

1 minute rest

Plyometric Clap Push Ups
a. 20 Regular + 10 from knees
b. 20 Regular + 10 from knees
c. 20 Regular + 10 from knees

30 sec. rest

1: Explosive Clean and Jerks
a. 15 x 45lbs
b. 15 x 65lbs
c. 17 x 65lbs (To fail)

30 sec. rest

2: Situp + Pullup (Laying on decline bench under smith machine do partial situp, grab bar and pull body to bar where chest touches bar, release and repeat. The pull up to the bar should be done with as much explosion and burst as possible.)

35 x Bodyweight
35 x Bodyweight
52 x Bodyweight (To Fail)

1 minute rest

3: Dumbbell Jump Squats (These sucked!)
a. 30 x 40lbs
b. 35 x 50lbs
c. 35 x 50lbs

1 minute rest

4A. Single Handed Cable Rows (Alternating Hands)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 41 x 37.5lbs (To Fail)

4B. Single Handed Kneeled Flies (Ground and Pound w/ Cables)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 40 x 37.5lbs (To Fail)

1 minute rest

5A. Barbell Curl
a. 15 x 55lbs
b. 15 x 65lbs

5B. Hammer Strength Seated Dips
a. 20 x 90lbs
b. 20 x 140lbs

5C. Hammer Strength V-Squat
a. 20 x 180lbs
b. 20 x 270lbs
c. 26 x 360lbs (To Fail)


Sparring and Grappling @ 1630-1730 today and will post details and a small review on my new Fairtex gloves today after the class is over.

Also will start out my Nutrition log as a once a day thing at the end of the day today but will do pre/post workout shakes and nutrition along with my workouts. All will be contained within this log!
 
#21 ·
Picture of one the various circuits I have set up for myself when I workout on days without one of my strength or conditioning coaches. Primarily for plyometric exercises, core body and cardio training the body through all the aspects of a fight.



New Vitapaks I am going to start taking today! Great reviews on them and hope they will be awesome.
 
#22 ·
6/4 - Grappling and Sparring

1630-1730

Warmup
5 min run around mat inside gym doing left and right roundhouse kicks to stand up bag per pass.

Clapper target reaction drills with kicks for ~10 minutes

Free point sparring but one person can only defend and counter, rotated through with each person for about 10 minutes

Grappling practice for ~10 minutes

Free grappling for remaining time!

My last two free grappling matches starting from the knees wore me out bad after about 6-7 minutes each. I got one win and one loss :(
 
#23 ·
Well to start the food log out in the morning I had a morning shake.

1 scoop whey
1 cup drinkable yogurt
1 cup 1% milk
2 tbsp black strap molasses
1 tbsp clover honey
2 tbsp flax seeds
1 raw egg
=
YUMM

5g L-Glutimine
200mg BCAA
1 tablet Ripped Fuel 5x

That was about 40 min prior to my 1100 workout

Post workout shake @ gym

Tripleberry + Blueberry (Frozen Fruits)
1 scoop Whey
Yogurt
Fat Free Milk
1 scoop MuscleMeds Carninvore (Beef Protein Isolate)
6g L-Glutamine
2g BCAA
=
AWESOME

1 hour later

5 shot venti Americano from Starbucks and a chicken breast salad with all the veggies from Pita Pit

2 hours later
First GNC Mega Men Extreme Athelete vitapak

Protein Shake
1 scoop whey
8oz water

3 hours later
Wild Salmon Sandwich from a local cafe
4 New Belgium Ranger IPAs at the Fleet Reserve Association while playing some Texas Holdem

Now @ 0100 6/5/10
Spicy Salmon roll sushi

Then BED
 
#24 ·
Did a 2 hour walk/jog today for Relay for Life! Had a great time and really wasn't much of a workout but still note worthy.

As for nutrition I started today off horriably... Woke up and didn't feel like making a shake so I went out to grab a coffee and while out smelled some amazing BBQ at a local BBQ joint and got myself a chopped brisket sammich. My trainers would kill me but oh well... gotta cheat sometimes!
 
#27 ·
A 5 shot........that must have been like $6.

The only one in town is 15 min from me, and I won't drive all that way to be lured by the giant cookies, which I heard suck.

What I wanted to say was that supposedly, people who ingest caffeine prior to working out reported less muscle pain afterward.
 
#28 ·
That and caffeine is the #1 pre-workout energy supplement for endurance based exercise. It is also #1 for runners! Caffeine is also a very high level anti-oxidant and great for boosting the metabolism and burning more calories/fat.

Cost for 6 shot is 4.40... 5 shot I think is 3.80. Maybe they charge me less because half the baristas in Starbucks flirt with me every time I go there.
 
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