Luger's Training program - Page 9 - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training Logs An area to document your training in a journal-format to help benefit others from your routines.

LinkBack Thread Tools Display Modes
post #81 of 270 (permalink) Old 03-02-2011, 08:45 AM Thread Starter
Join Date: Apr 2010
Posts: 418
I haven't had a chance to get back to the gym since friday of last week.

I have been working on the simple stuff they were showing me.

Punch-crossing left-right then drop and do the pushups, I am able to do 3 times the amount I did friday night.

Worked for 5 minutes doing a windsheild wiper thing on the ground, and 3 minutes of plank work.

Yesterday I put in about an hour of conditioning, my body is next to fully recovered now from the 1st night.

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
Sponsored Links
post #82 of 270 (permalink) Old 03-06-2011, 06:59 PM Thread Starter
Join Date: Apr 2010
Posts: 418
No-Gym Week

I was unable to train, due to the instructor being gone last week.

I made huge gains though this week in my muscular endurance and cardio development in 3 different areas:

I did the punch-cross drill and gained 400% on that and the push-ups right after the punch-combos monday through wednesday.

I also gained 400% on the plank exercise, did four 4-minute exercises per day this week up till friday.

Thursday I decided to make things a bit rougher with the cross-drills. I have this 10-15 pound resistance band that is about 2-3 foot in circumference. I can do a lat-fly press with it if that helps you understand.

With the resistance band I can only punch out a 6-5-4-3-2-1 set of the punch-cross and pushups.

Last night I started back on my power/cardio circuit.

Did the 6-5-4-3-2-1 drills for punches/ push ups and then did my normal circuit except I only did sets of 5's instead of 25 overhead diamonds and 15-25 lunges.

I am happy to say that I had extreme difficulty getting the 5th overhead press locked out over my head after doing the new circuit prior to my old one.

I am working on my cardio, by doing jumping drills today.

set counts of 90 lateral and 60 front to back jumps, I have done 5 sets of this today.

I think I could get a hellishly brutal circuit built out of the technique drilling, power/cardio and the cardio jumping.

Got a email from the instructor a little bit ago, he told me there will be class monday,tuesday, and thursday this week. I will be able to attend for 3 hours tuesday and 4-4.5 thursday night for this week, almost double from my 1st week.

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
post #83 of 270 (permalink) Old 03-08-2011, 11:20 PM Thread Starter
Join Date: Apr 2010
Posts: 418
Gym: Day Two

Hey guys,
I just got home from our 3-hour jiu-jitsu session tonight.

As usual we did our warm-ups on our own, I didn't get nearly as much as with the 1st night because I had work today 8-hours...yea right?
The instructor was technique happy tonight, I loved working on specific technique drills for repetition.

We ended up working on 3-techniques:

1: Armbar from..."hell I don't know.." you start with your knees against their ass I guess? then when the guy puts a hand up against your chest you take the arm bar"

(I can hardly explain this any better than I have)

I Really enjoyed learning the armbar submission, I had no trouble going through 30-technique rolls. I must be in vastly better shape than the partner I was working with. He had trouble once he hit 10.

2: we worked on a sweep of sorts where you are on the bottom, my left forearm went under his right arm then it drove into his neck and upwards.

From there you drop your right hand to the floating-ribs or hips can't be certain right now, then you do a gable-lock. Once you crank the gable-lock on the guy you thrust with your left foot and roll the guy.

I was doing sloppy for the first 4-5 then the 6th one I slammed the guy through the sweep! That definitely felt great. This is a nice thing to know, but I am going to be up in the air until my left foot can generate enough power to drive the guy through the sweep.

3: we tried some sort of sweep escape, I did so poor on this I am not even sure how to describe what you were supposed to do...

4: We did a sweep from the leg triangle on the neck, the defender shoved his knee into your ribs to finish the move...sadly this is all I remember about this technique. It was a little fussy trying to pull it off.
Right after this we went into live-rolls.

I was paired with a kid roughly my same height and 30-40 pounds lighter. I lasted roughly a minute during our first roll, before he subbed me with some sort of knee lock with my heel coming backwards, sorta like the quad-stretch. I was attacked on my left side, which is the side that I had issues with my knee and Illiotibal Band. Once I felt the submission I had to tap fast...I felt like crap but it hurt like no other. Afterwords for several minutes I could barely stand I was limping so badly.

I rolled with the kid again and got subbed once more, for some stupid reason my right hand got trapped in one of his leg-hooks. I can't be certain but he more than likely got me in a guillotine.
I rolled with an older wrestler next, I was viciously looking for the standing guillotine that I worked so beautifully on my first night. The only issue was he tucked his chin in too close to his chest. I ended up having 4 failed attempts to start the submission before he ended up scoring a take-down which ended up putting me in the guillotine.
I rolled with the wrestler who jacked up my jaw with a misplaced guillotine next. I very nearly subbed the little pissed that I didn't. I am not even sure how I initiated the one-handed left-guillotine, I am guessing we were at a north-south position on our backs? I knew he was slowing down and tried to grab my left fist to seal the deal but was unable to. Some time after I was swept and put in the guillotine.
For my final roll I rolled with the boxer twice, I stood no chance against the boxer. By this time I was still in perfect shape with my cardio at a full tank. I find that I tire so much quicker trying to throw strikes than when I am in a jujitsu-war. The kid was extremely aggressive and scored a very easy takedown, and went on to sub me with the guillotine.

During the 2nd one during the final roll, we pawed for ages at least it seemed that way. He gained control of my left wrist and hauled me to him then swept my ass to the mats, where he subbed me with the what? Oh ya Guillotine...the favorite submission move in the gym haha.
After the rolling was done we did the punch-cross push up drill again. I wanted to best my 8-7-6-5-4-3-2-1 burnout and came to near failure at 2 this time instead of 4. That is a large improvement in one week I feel.

I felt like crap moments after I finished, and dashed to the sinks, I felt like I was going to puke. We had no bottled water tonight so I just cupped my hands and gulped down 15 hand fulls.

I hope I can lift some 40-pounds tomorrow haha... After the 1st night I could barely move during work.

"I hope you guys are enjoying my long and drawn out descriptions." "please feel free to provide insight if you can."

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
post #84 of 270 (permalink) Old 03-11-2011, 12:14 AM Thread Starter
Join Date: Apr 2010
Posts: 418
Gym: Day Three

Hey guys, just got home from a long brutal night.

You all will laugh your asses off for my stupidity tonight...I didn't realize we were going for a jog to a nearby track, and came in crocks because it was a pain having to untie my shoes haha!
So to start the night off we did a quick-paced 4-6 block jog to the track. Once we arrived we did our stretching, and a quick-jog for a mile on the track.
After warming up fully, we dived straight into my instructor's style of conditioning:
Three-minute rounds of doing Tractor-tire "standing presses" like a standing bench-press, pull-ups on the had to do pull-ups until you couldn't and if you wanted a rest you did push-ups. There was a 10-pound sledgehammer for hammer fly's, then there was a car-tire that we had to toss over our heads backwards, to finish the circuit we did this thing with the tractor tire where it starts on the ground and you do a front-squat with your hands under it and upend it to your partner.

I ended up doing two rounds on the 1st exercise, one on the pull-ups, one on the sledgehammer, two on the car-tire toss, and one on the squat-upend thing.

I had never done any of these exercises, so I was on the verge of complete muscle failure by the time I was done with the instructor's circuit.
After we got through with his circuit he had us do 20 or 30 100-yard sprints..."damn I hate sprinting" I didn't do too horrendous, on 6 or 8 of the runs I came in 3rd.

Once the sprints were completed the conditioning portion of the night was done, it lasted about 90-minutes.
After this I rode back to the gym with two of my team-mates in his van.

Upon arrival we dove into a mini-competition, "king of the hill" style. I was slotted to go in 2nd. This was good, because I was able to study my opponent for a few moments.

I haven't been un-nerved like I was when I faced him tonight, everyone else in the gym when it comes to rolling seizes the initiative or I do.

The guy was just as calm as he could be...I was saying in my mind "make a move damn-u" finally I had enough of waiting around, and went for a head-lock of sorts...not the guillotine choke. I was unable to haul him to the mats, but he did the job for me. When we went to the mats the head-lock was still in place, we moved around for a bit...I had it in place with my left hand which was awkward for me...but what the hell. "I am known in the gym for my zeal when it comes the chokes, if I latch on...(in my instructor's words "watch out mike if he gets you in a choke he'll ride you with a vice-grip around your throat."

So I was trying to form a gable-lock with my right-hand on the left, but ended up only being able to grab the back of the left-wrist and tried to sink the choke further. I wasn't successful, for some reason the guy wouldn't tap and found a good position ands subbed me somehow.
After the mini tourney was done we went into free-rolling for practice.

I went up against my boxer friend to start, we rolled around for a bit not gaining any edge over each other. Somehow we landed up in good positions to attack each other with a heel-hook submission. I was on my stomach as was he, I could see the guy who I lost to in the tourney right in front of me. He was yelling at me to grab hold of my opponent's toes and yank them down and towards me.

I tried to do this but his foot slipped out, and inevitably he gained the rear-naked choke on me.
After this roll I went with a very light wrestler, we did something that I haven't dealt with since joining the gym. We grappled for ages it seemed. I was fishing around for the guillotine, "my favorite submission I guess". I am unsure how this roll ended, but I know he subbed me.

the instructor waved us on once more, for another roll together. I faired a bit better this time with the guy, but he had taken my back and was on top of me..while I was in a hands & knees position. I heard everyone yelling me to sweep or reverse the bastard. I ended up gaining 3 sweeps from where I was, not into a favorable position though.

After sweeping those several times he regained his posture on me and drove my face into the mat several times, I could feel blood coming out of my nose. After this I got a little dizzy and let my guard down for that bloody-split second which was all it took for him to find the armbar on me.
After rolling with him I went up against the boxer once more. We pawed each other for a long-time. then I thought I'd try for a takedown..."I thought why the hell not, the worst thing that could happen is I get subbed haha.." So I shot in for a double-leg I guess...I had my left foot fronted, and my right knee hit the mat, I figured since I do lunges a lot why not try to do a lunging attack to snare his legs with my hands. This was a fruitful thought actually, I snared the rear of his kneecaps and started to drive him back. The only issue was the fact I had no explosive power at this time. I may have done him in if I had power at the time, who knows.

From here he hauled me to the ground somehow not sure...sorry. I remembered him yelling at me on my last day at the gym about pulling guard with my legs I guess if that's what you call it. I wrapped my legs around his body from the bottom and locked on. For a little while we played around in this spot, neither gaining any advantage.

I have seen people catch punches from the bottom and attack with a armbar, but I haven't had instruction on this....I could have had about a dozen opportunity to initiate that attack on the kid... Eventually he took my back and got both hooks in and pulled a rear-naked choke on me.
This was the last I did for the night, all-in-all I have to comment that this night was extremely satisfying.

I see where my shortfalls are, and I could give a damn as to how painful it will be to secure these instabilities. I now know that I am going to ask for instruction on how to attack with the heel-hook and the base-guard armbar.

I enjoy the armbar, just let the older wrestler tell ya guys...I was flying through that technique... and enjoyed every second of it. I feel if I can learn how to use the top-postured and bottom postured armbar along with the heel-hook. I may have a fairly devastating arsenal of submissions for someone so young in the gym.

Later on after the tourney was done I hit up the guy who I nearly subbed via head-lock, I asked him how I did. He says "he was definitely uncomfortable, and if I had applied just a little more pressure I would have tapped."

This was a huge boon for me, due to the fact this guy is a seasoned veteran of 10-years of fighting with 30-36 fights under his belt.

I will be paying for my gym and team membership fees tommorow. My instructor asked me to shoot a text to him when I got home. I did and he calls me right back.

The man is 31 to 33, I have never realized how sincere of a man he was until we had a 30-40 minute chat over the phone.

He was telling me how he was extremely impressed with how I did tonight, he asks me what I had the most trouble with, and asks me how I am doing in general for my health.

I hardly know about combat-trainers but I feel this is a very good trait in one. He and I discussed how I am doing with technique and power...He told me a good bio of the elder-wrestler on the team "roughly same age or the same as the instructor".

He was wanting me to come back for another conditioning day on saturday, and mentioned there is a fight-night the team is participating in on the 25th of this month, with 2 of our fighters going to WAR! We have a 135 or 140 pounder going in to the night. The second kid is only 18 years old and he's making his debut night in the CAGE!

The instructor told me, if I can get tickets I'll have a spot in the van on the trip up to the fight-night....I am going to ask my produce boss if I can have this off.

I think this would be utterly fantastic to see two of my brothers go to war!

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
post #85 of 270 (permalink) Old 03-17-2011, 11:49 PM Thread Starter
Join Date: Apr 2010
Posts: 418
been a bit

Hey guys,

I have had some time off due to an extremely heavy day this last saturday.

I decided to put myself through the ringer because I missed practice. I was using my 30-pound resistance cord for a nice workout.

I ended up doing sets of 10 curls 5-seconds rest 10 more for a cycle of 100.

I did sets of 25 squats 10 second rest for a cycle of 100.

I did 3-quick sets of 6 80-pound overhead press.

For the entire workout I punched out 500 curls, 500 squats and 180 overhead press.

Today was the first day where I didn't feel pain in my arms,legs or shoulders.

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
post #86 of 270 (permalink) Old 03-18-2011, 12:51 AM Thread Starter
Join Date: Apr 2010
Posts: 418
Gym: Day Four

Hey Guys,

Tonight we went to the instructor's house which was near a soccer field.

We have to wait a little while to get back into our gym, due to construction going on inside. I found a brand-new gym haha...

Right as basic as you can get: An old roller-rink they've got a bar with 4 drink coolers.

Giant open wood floor.

The plan is to put in 30x30 mats in for rolling, a full boxing ring, a half-cage, and 12 or 24 bags and mirrors around the walls.
So tonight was another conditioning program for our two upcoming fights this next saturday.

We did two 3 or 4 hundred yard sprints to warm-up then grabbed some car tires and walked to the soccer field.

We worked on circuits tonight of 3-minute rounds again:

You and the partner hold onto a car tire and take one foot backwards and power your hip to that side and haul the partner to that side.

That was some wicked work, I could barely get through the 2nd running of one point I slammed the tire into my gut and could barely breath for a bit.

Next we stood on opposite sides of the soccer goals, outside of the goalie's box and did tire throws over your head. The goal was to throw the tire over the top of the goal to the partner.

On this workout I really screwed myself over...I don't know how I was doing it but I was lifting with the back.

For a good portion of that drill I was in discomfort.

After finishing that drill I was set on doing jumps to a bench and down and so-on. The back gave me a hell of a time with this, if I wasn't messed up I would've gained a lot more from it.

The final part of the conditioning was side-stepping going to the end of the field and back with the car tire held over our heads on our palms.

while we waited for our team-mate to finish his drill of sledgehammer flys I and the other 2 guys did some jogging on the field.
We walked back to the instructor's house and got a cup of iced water, then headed to a bike path where we jogged at a quick pace for 100-300 yards each way.

At the end I destroyed the guys the 2nd guy was about 20-40 feet behind me, I ended up reverting to my cross-country days for the final 2-4 hundred yards you would go into a dead sprint.

This was the conclusion of the conditioning program for the night. Even saying this doesn't end the night haha.

I have one more reason why I really enjoy the gym, the instructor's wife prepared a meal for us tonight. She had pan sauteed some chicken breast, sliced up some bell peppers, had some tomatoes, a salad and some baked potato.

I didn't take a whole lot just a breast, some peppers and tomato.

I feel that when my instructor says he runs a family oriented gym he is damn serious. If he's willing to let his fighters come and have dinner with him that is a good man.

It was great while we waited for the meal we had random discussions, one of our guys was telling us "how he had gone to walmart for a video game in the morning, and the clerk wishes him a happy st. Patrick's day...the kid asks the lady what the hell is st. Patrick's day???"

We discussed gaming, and one of the vets was asking the same kid about how he was feeling about his upcoming fight this coming Saturday. Johnny will have his debut fight, which I hope to see.

He was saying that he really hasn't thought a whole lot about the fight so far. He was saying that he loves the conditioning programs with the un-orthodox method that our instructor uses. It in all honesty isn't unusual for the mma world...but for me it is haha.

For a while I had to stretch out my back, and I was watching two of the guys doing the side-step drill. I noticed johnny being a bit sluggish, so I started to yell at the kid to keep his crap together.

I definitely got some good remarks from the instructor. The guys in the gym are quickly becoming some good friends of mine.

I will try to get myself out to the instructor's house Saturday morning for another conditioning program. I would like to say one way or another I'll be there, I am unsure if I am going to do the tire work yet. I have to see how my back is first.

I can hardly afford to screw it up any more than it is now..

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
post #87 of 270 (permalink) Old 03-22-2011, 03:00 PM Thread Starter
Join Date: Apr 2010
Posts: 418
Things are going well guys,

I have had some free time to work on my bag-work lately.

I found a solid filled 100 pound punching bag for $60 the other day.

I am loving my time on this newer bag, it feels so different compared to the water core.

I can say that it isn't moving around nearly as much as the water did when I was throwing hand-strikes into it. I haven't noticed much of a difference when I throw kicks though.

I am working on getting my hands conditioned on the new bag, it is a slow painful process of re-callusing my knuckles.

My left hand is fairing the same it did when I got my old bag, but my right hand is behaving just like it did a year ago.

I've got a small patch of skin torn off the left side of the middle finger's 3rd knuckle on the fist and a small patch on the 2nd knuckle of the pinkie finger.

I can say the newer bag isn't as smooth as the old one...right now it is due to blood stains haha.

The goal is to spend about a month of re-conditioning. Then I'll go back to wrapping up and using my gloves once again.

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
post #88 of 270 (permalink) Old 03-24-2011, 12:49 AM Thread Starter
Join Date: Apr 2010
Posts: 418
1st Live Fight!

I'll be having some fun this Friday night.

Earlier I went over to my instructor's home to purchase my ticket to the "fight-night", there will be 15 fights on the cards for $16. I think that is rather reasonable.

I had walked in the door and I saw EA's MMA on his giant high-depth TV. Let's just say we spent about 2 hours playing random guys over xbox live haha.

I didn't do too horrid, I have never tried the game on the xbox nor online. I ended up submitting 3 guys and loosing 4-5 matches.

It was definitely fun to hang out with the instructor haha, I like how he is a kid at heart outside of training and will game with a passion.

I'll try and give some small bios of the fights that take place.

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
post #89 of 270 (permalink) Old 03-26-2011, 03:43 PM Thread Starter
Join Date: Apr 2010
Posts: 418

Well, guys I have to say I am extremely pleased that I was able to go to the event last night.

Our team went 2-0, the kid who debuted last night won by making weight...this is total crap I think for the kid's been wanting this fight for some time now.

For the other match, our team won the honor of stealing the fight of the night awards with a 3-strike knockout from a right-hook, jab, straight right in the 9th second of the first round.

During the course of the night I was sitting next to my instructor's instructor. He and I had a awesome time discussing what was going on during the night and my training so far.

He tells me that I am doing well from what I was telling him.

After the fights we went to an after-party about 2-4 blocks away. I didn't get smashed but I had a good time haha.

I loved the chance to talk more in-depth with with my coache's instructor. I went into detail on how I condition my body and he was intrigued!

I was thoroughly encouraged when my coach was praising me before his master, that is something that words really cannot describe.

I hope to return to Lincoln Nebraska soon and pull a win in for my team.

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
post #90 of 270 (permalink) Old 03-28-2011, 11:01 PM Thread Starter
Join Date: Apr 2010
Posts: 418
Conditioning session

I joined a friend about 20-minutes from the house at a gym he goes to "health club".

We went into the weight room to start the night:

I convinced my friend to do burpees to a pull-up. We did 10 of these burpees as a warm-up drill then stretched out and ran for 4-miles on the 2nd floor track in the facility.

After we ran we jogged for about half a mile to cool down.

Once we got back to the weight room, we worked on curls, adductor press and hip press.

I did fairly well on all 3 I ended maxing at 90 pounds on the curl machine I did sets of 6's then dropped the pin on the machine one notch and did another set of 6's till I got to 10 pounds which was 6 pins in total.

I started at 150 pounds on the adductor machine, honestly never used it. The initial weight was extremely I went to 200 pounds still I went to the max of 250 on the machine.

I ended up doing 6 sets of 6 press with 15-seconds of rest per set.

I finnished my lifts on the hip press which I really love!

I started out at 200-pounds with 6 presses, went to 250 6 press, 290 6 press and 305 6 presses.

I lowered back to 290 and ended up throwing out 6 sets of 6 press with 15-seconds between sets. I thought that was beastly throwing that much weight with so much ease!

The friend and I went on this foot-peddle machine for 15-minutes to cool down for the night.

I believe I made a 55-pound jump on the hip press from the last time I worked on it.

I want to convince my friend to call me over so we can do a conditioning session like this once a week.

I think the adductor machine will help me with working the guard in jitsu, it feels roughly the same grabbing ahold of your opponent's torso with your legs.

Tommorow I'll get a 30-minute one on one session prior to our 4-hour session at the gym, definitely looking forward to that.

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  

Quick Reply

Register Now

In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Please enter a password for your user account. Note that passwords are case-sensitive.


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:


Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode

Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

For the best viewing experience please update your browser to Google Chrome