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Luger's Training program

36K views 269 replies 9 participants last post by  luger0 
#1 · (Edited)
I started roughly 14-weeks back on a Monday.

I place a high priority on overall endurance Monday/Tuesday, go for maintenance lifting, cardio and runs Wednesday through Friday and do light workouts over Saturday/Sunday.

I have a 70-pound bag in a shed, there is no air or power in the shed. The only amenity within the shed is a pair of primitive shelves on one wall.

Soon there will be a trio of resistance cords and a speed bag. The cords will be a 15,30,& 50 pound.

Within the month there will be a bench-press set.

So far I do a routine of 5-10 sets of 30 for all of my lifts/exercises on the 1st day (Monday) then I double the set-load for the 2nd day (Tuesday)

The exercises are as follows:
1. Regular push-ups, Elevated Regs.
2. Regular diamond, Elevated Diamond.
3. Side Rotated Fist-Push ups, Elevated Fists.
4. Regular Fist-ups, Elevated Fist-ups.
5. Spider-man pushups, elevated.
6. Planche pushups, elevated.
7. Crunches, 40-pound crunch, 80-pound crunch.
8. Elevated leg crunch, 5 & 10 pound ankle weighted reverse.
9. 50 pound and 60 pound Pull-overs.
10. 75-pound bench-press.
11. Curls (dual-armed) 40 & 60 pound.
12. 2.5 pound punch training.
13. 15-30-50 pound strike training (as soon as the cords come).
14. 60 pound squat.
15. 60 pound dead-lift.
16. 60 pound dual armed overhead presses front and rear.
17. 30 pound single handed curls and 50 pounds.
18. 30 pound punches (dumbbell)
19. 30 pound overhead presses and 50 pounds
20. 30 pound sit ups with single-handed dumbbell.
21. 100-pound squats.
22. 100-pound dual arm curls.
23. 100-pound stair climbs.
24. 100-pound walks (30-minutes)
25. overhead pull-ups, weighted.

From 26-28 I try to do at least bi-weekly.

26. light ab curls on machine 60Lbs heavy is at 120lbs.
27. machine overhead press, light 80 pounds and heavy at 140 pounds.
28. hip press machine, light at 80 pounds mid at 180 and heavy at 250 pounds.

29. Cardio/strength mini-circuit: 5 regular push-ups, 5 lateral fist push-ups, 5 vertical fist push-ups, and then elevated versions of these for 5 each, then 5 60lb dual armed curl, 5 overhead dual press @ 60lb, and 5 60lb squats in under 2 minutes.

This is primarily the body workout portion.

Now for my Striking I have a 70-pound punching bag that I plan on attaching 2-45Lbs plates and possibly 2-10Lbs.

I am Working on a blend of boxing and muy thai.

Right now I work on the bag three times a week for at least an hour up to 3 hours. I don't stick to one set I'll mix in as I please.

For monday I work on shin conditioning: sets of 100 roundhouse waist-level or into the abdomen-core and I do at least 4-5 sets.

For Wednesday, I work more on combos with the leg-strike to clinch range with the elbows and knees. I'll throw a heavy roundhouse run to the bag and stay in striking to clinch-range for about 5-10 seconds then dart out and do 10 of these for a set and do 5 or 10 in a workout.

For Friday, I combine all together: The shin-conditioning and combos all in one. Friday's normally run 3-hours.

When I have a training partner I'll do what I like to call fight-pace training. I will use the combos, with leg & hand-strikes at full force, full speed for 5 minutes take 2 minutes off and do 10 rounds in a workout.

This method is where I exert all of my force as fast as possible to see where the breaking point is.

In a few weeks I'll start semi-live sparring with 2 partners.

If anyone wishes to comment and add any conjecture please feel free.
 
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#155 ·
holy hell....!

I just did a number to my right middle finger, I was working on a yoga routine.

I was doing a crane pose, where you balance yourself on your hands and have your elbows inner kneecap.

I thought my weight was correct...but it was too far forward and I heard and felt a pop in the middle finger and now it's throbbing O Joy!

I rarely take any painkiller at all, but tonight I threw 8 five-hundred mg bayer painkiller about 10 minutes ago. Hopefully this will kill the pain. It sucks to even type this out.

The only positive thing I can report is I'll be heading to my chiropractor tomorrow.
 
#156 ·
things are going slightly better now, that I've rested a few days.

I am having issues with balling up my right fist, it's putting a fair amount of strain on the knuckle on the fist.

I have better grip strength I can grab a blanket now...

Fortunately I can do my overhand diamond pushups without any pain in the hands. I figure if I have two weeks where I can't do much in the way of lifting I'll hit my core and lunges.
 
#157 ·
I just checked out where my instructor works now.

He is in charge of a YCMA about 15 minutes from me.
I will get in for about $25/month for everything in the building, including classes.

I plan on taking advantage of this once I get through a 2 week course in january.

If things go to plan I can spend several hours/daily monday through thursday over there honing my skills.

One of the things that thrilled me the most was the fact he'll be opening up shop in the Y, he was telling me his master my Grandmaster...will be working with him on instructing us in the traditional arts which he and my instructor have developed.
 
#159 ·
Thanks Rusty,

I hope things will turn around for me!

I've put in a lot of blood sweat and tears during the last two years. One day all of this will pay off for me.
 
#160 ·
Today my grip strength felt slightly better, it still hurts to ball my fist.

I've found that if I put my gloves on (mma/style gloves) that I can do punch drills without pain...for some reason if I don't wear the gloves it hurts to throw a right hand punch.

my core hurts like hell from doing the overhand diamond pushups which is a good thing, it's showing me how weak my core has become because I don't mix up my training enough.

Hopefully by saturday my abs won't be sore, so I can do 150-200 of the pushups and tear to a new level of power.
 
#161 ·
I can't remember the last time I purposely did 50 pushups, and today I managed to punch out 50 overhand diamonds.

I am loving this variation once more, I had to struggle to finish the 50th though. Hopefully if I continue sets of 40/50's I can work my way to a total of 400 or so a day.
 
#162 ·
shoulders

I have worked on my shoulders with a nice two step circuit:
40lb dumbell curls and bent over row 5x5.
I started a week ago at 20lbs and it exhausted me so I bumped it to 40.

Today I did a 2 and a 3 set circuit. I also did shoulder shrugs of my bench bar at 150lbs x 20.

I am working on conditional strength now that will focus around what I will need for my new job in 4-8 weeks time.

It will center on (for the lack of knowledge: laying on my bench and having two dumbells and bring them to a vertical from my sides.), the shoulder shrugs, core work through the overhand diamonds, and squat/deadlift.

There is slight discomfort when I do a single-hand curl but it is bearable. I figure if I do the shoulder shrugs that will help me increase my grip strength (related specifically to grabbing a carry belt), the flys or what I think are flys would stabilize a person sitting on a bed from falling to the rear. The curls/bent over row would increase my shoulder strength to prevent another injury to the deltoids, curls for exhaustion.
Deadlift for core/leg/back power to move a person.

I've got a tall order, but it will come to fruition I believe.
 
#163 ·
The shoulder workout from yesterday feels awesome today, I haven't felt the effects of a heavy workout to this area before and it's nice to see the muscle groups fatigued for once.

I have attempted a 70 pound dumbell bent over row and I can do it, I may try for an 80 pound soon.

Once I'm in the gym I'll be work with 100 and heavier if they have anything heavier than a 100lb dumbbell.
 
#164 ·
190lbs...

I was shocked when I stepped on a scale today when I was at my grandparents home. It read 190, this is the heaviest I've ever weighed in my life.

It should be interesting to drop back to around 170 soon. I highly doubt I could drop from 90 to 55 easily, so I'll just have to work more on my cardio and lifting.
 
#165 ·
i find out in a short while if i'm able to return to work next week. I think i can handle the work now, at least I hope.

My finger still hurts once and awhile, my main concern right now is actually going back so I can have income. I planned on this last week of the month off but not having two off..

got to rest my hopes on a new career..
 
#166 ·
1st day back

I had a 8 hour day at the store today. It was good to be moving around with a purpose.

I've worked on technique for 2 weeks while being unable to lift a whole lot...which has bummed me out.

I need to take off a bunch of weight off my bar tomorrow and start light work at 80 pounds again.

Next Monday I start a class, and I'd like to be able to do at least one or two circuits before breakfast or as my oven warms up.
 
#167 ·
I went through a modified yoga routine yesterday and today. I'm trying to get my mind back in the game.

Everything I'm focusing on right now is on my legs.

I am wanting better movement on my thai kicks.

I put in 8 minutes of stretching on the stairs, 1 minute stretch points at 3 and 4 stairs high. For lateral and vertical height.

I did a full minute poses in each of the crane, side lunge, front lunge, side splits, and one I can't name.

I felt tight on my inside groin, but that'll go away in time.

I spent maybe 30 minutes on random stretches for my legs tonight and yesterday.
 
#168 ·
Had some issues with my hand at work.

I am contemplating about talking with a hand doctor about the possibility of breaking the finger surgically if that's what is needed. I will wait on this until I finish my class I am starting on monday which lasts 2 weeks.

I know this sounds odd and everything but from what I am finding on the internet about muscles in the hand....it seems like my "abductor digiti minimi brevis" contracted on me today. I felt a pinch there and it wasn't all to pleasant.
 
#169 ·
Day-One

Finally I can say the first day of class is over.

I woke around 6:15am this morning did 100 standing situps, showered ate a 1300 calorie meal, some apple turnovers you bake and 2 pints of milk, plus a green-tea pill.

Lunch was a hot-dog, some fries, some spaghetti, alfredo suace, some carrots, a few cherry tomatoes, and a slice of garlic bread with a pint of water. Plus the 2nd green tea pill of the day.

Dinner was some shrimp mom made, and a baked potato and another pint of water.

Through the day I went through 6 liters of water. I intend to keep this up through the class so I can start flushing fat away...as my instructor says.

About 9pm I finished my studies and went and did 400 standing situps, my core is a bit tight and my back slightly sore but it's a good days workout. The biggest thing that's been neglected has been my core strength.

I Need to power back into my high level core condition that aided me so well in bjj.

It hurt like **** today trying to take a rubber glove off...not sure how I'll fair when it comes to the damn gait belts (transfer-belts)...lord knows that I need this job so I'll find a way.

If i had to estimate today I took in at least 3 thousand calories, and 6 liter of water. I am not sure what my current calorie burn is but I think I'm around a good zone for right now.
 
#170 ·
Day-Two

Today was good, got done with my work around 8pm.

I did 5 2-minute bas rutten rounds as prelude to a 20 minute yoga routine, held the crane pose for a new record of 2-straight minutes tonight!

I did another 500 standing situps today.

Lunch was similar today, except I threw a few pieces chicken into the pasta..., had some mushrooms, and cucumber.

Another 6 liter day of liquids mixed betwen 1 liter of milk with breakfast, 1 24oz bottle of mountain dew during class, and the rest in water.

For some reason during one of the skill-sets my partner was complaining about my akle being stiff? I have no idea as to why that'd be.

I want to try and research for some poses in yoga that would target the feet in general.

So far
 
#171 ·
Day-Three

Today I had several micro-spasms that were rather painful.

Now that I think about it, I think I may have pinched a nerve in my hand.

Study was short and easy 90-minutes.

I just finished a heavy core workout: 600 standing crunches/situps about 30 minutes ago.

My core is sore now, which is good because I found a exhaustion point. I think it took me under ten minutes to complete the exercise. I should time myself next time for 250 reps.

I think I may be on the road to dropping a few pounds this week. I weighed myself again after lunch and was at 190 with clothes and shoes on.

Today's lunch was roughly the same as the last two. dinner was a plate of fried rice at home. So this brings today's calories to an estimated 2,500-3,000 calories. I had a little less on the water today only 4-liters compared to 6-7 on the two days prior.
 
#172 ·
Hey guys,

Thursday and Friday were light days and sadly I am not sure what I did.

I took a full day of rest yesterday, I just kept falling asleep throughout the day.

I plan on some light punch drills today.

It sucks, I have to break a mental barrier of punching into thin air because it hurts my right hand.
 
#173 ·
The class is over, I scored an 89 overall and only needed a 80.
I have an appointment at a local orthopedics for thursday.

A friend from class offered a pitcher of beer and pool at a bowling alley tonight, I may take the offer up.
 
#174 ·
Orthopedic...

I saw the dr. today and she found a very tiny rectangular extrusion off of the left-center of my metacarpal bone (the fist knuckle that popped) about 4 weeks ago.

Her diagnosis comes with a request to stay away from any form of strenuous activity IE bag-work for at least 2 more months.
 
#175 ·
Clinical

I went through a 4 day internship at a local nursing-home.

After the 8.5 hours there on job I was spent, working with the elderly is hardly easy physically.

I am done with this part of my class, one more step bars my way until I start working with the home I did the clinical, which is a set of state tests.

I talked with two workers there and asked about the possibility of a flex weekend. They said if I really wanted the torture of 3-twelve hour days the home would oblige me more than likely.

Since I saw the Orthopedic I've been working on her rehab idea. I haven't felt as much pain since I injured the finger.
Her idea is to flex the hand straight, so the drop disappears when you flex the hand. I can't be certain how large of a drop I have but it's noticeable.

Today I started with 3 sets of 15 seconds, worked onto 3 of 30, 45,60, and 90.

I swear this is worse than being punched in the head. At least that pain is temporary.

I did some work on a simple combo drill tonight 25 sets of a 4 strike combo: jab, straight right, left hook, right roundhouse to the body. I was winded pretty bad with this.

I do have some good news, the rehab solution is allowing me to do shadow drill without pain into thin air glove less. I count this as a blessing.
 
#176 ·
I did the same routine as last night and this is my timings for two exercises:

2:03 for 25 sets of jab, straight right, left hook, right thai kick to body/head.

1:22 for 100 1-2 combo.

I took my pulse at my wrist and I'm at 145 beats/minute.

I plan on trying to do this on a daily basis to work on my cardio.

I was definitely gassed at the 20th set of the thai drill.

I was gloved and de-gloved for the 1-2 combo drill. If the strike-rate is accurate I apparently threw about 2.4 strikes per second..
 
#177 ·
On the thai drill, I improved by 27 seconds I'll see if that holds true for the next 3 days.

On the 1-2 drill I got to 1:19 a 3 second increase. I am modifying the numbers by +/- 4 seconds.

With that in mind I threw nearly 2 2/3 strikes per second in the 2nd drill. I noticably slowed down around the 80 mark. I measured the pulse again and got about 140.

I talked with the man who sold me my grappling gloves a few nights back and was mentioning that I want to buy a larger set the XL. If I do that I'd like to buy a 1 pound glove that is like a weight-lifters glove but 1 pound.

If I do this I'd like to try to wear both the pound glove and my grappling gloves.

I don't know how good I'm doing but it feels good.
 
#178 ·
Sorry

Hey guys,

I have been battling a bout of depression...I know it will sound classic and all..but I feel it is centered on the fact that I injured my hand.

I had a good talk with my instructor a few nights back, that motivated me.
"Even when you are hurt the martial artist never dies inside"

It is really rough for me to neglect the lifting exercises I used in the past and really enjoyed.

On one hand, I have revisited a lot of things I neglected when I was doing my lifting drills. I have gone back to body-weight exercises for my upper-body.

Tuesday of this week I got rather pissed at a manager and later that night I took it out on myself. For ages I haven't done pushups or dips...boy was I in for a surprise!

I did 3x10,3x15, and 2x20 "failure at the last dip" if I had the power in me I would've gone onto 3x20 and tried for a 25 set. I know this sounds crazy but I did all of this in my bathroom. I saw a movie about bench dips and thought the bathroom sink would be a good platform, so I rested my feet on the toilet seat which is wooden and did the torture workout.

In between the major sets I did 25 pushups.

Come Wednesday and Thursday I was in pain whenever I moved....the strain goes down into the low back which I never knew. I never realized how many muscles the dip actually targets until learning the hard way..

Today I did 4x10 dips throughout the day along with 200 pushups in sets of 50. I had neglected these as well so I am shocked that I was able to pump out 50 to a set.

Regardless of the fact that I am breaking down physically, and I know I am on that path right now I am working my upper-body to the max! It has been far too long since I visited my chiropractor and I am sliding down a very dangerous slope.

This week I noticed pain in my right hamstring that I never experienced prior, and tuesday I experienced pain in the calf and hamstring on my left leg which is completly new to me.

In the past I know that I would have the pleasure of having pain in the ankle, calf,knee, hamstring, or quad muscle on my left leg all independent of each other never at the same time. It scares the shit out of me to experience two muscles in pain at the same time.
 
#179 ·
I rested for most of the day and did 6 hours of work.
On a good note I blasted out 4 sets of 50 pushups again.

I will be seeing the orthopedic dr. again this thursday. I have a nagging feeling that I should press her to allow a surgery.

I don't know a whole lot about the hand...but having a protruding piece of bone can hardly ever be good for me now or later on in life...especially if it hinders my range of motion for my middle finger on my right hand.
 
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