Mixed Martial Arts Forum banner

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.
 
See less See more
#255 ·
Day 44 last night.

I got in for a double sesion.

We were working 4-minute rounds after our PT for drilling.

I worked a lot on form for my jab, straight right, and hooks.

During the 2nd portion of the night I worked the same but halfway through I joined in with our mma side.

We've got a gym that is mma nearbye that wants to train in boxing since they don't have a coach that primarily focuses on that there.

So i got some kicking in. I am not sure what you'd call it...but I have been getting comfortable throwing a roundhouse from my lead foot without changing my base.

I threw some into a shield and noticed the guy wince a few times.

Swapped it up for a rear-leg thai roundhouse, and it was far more effective in power overall.

After that we worked on the thai push-kick.

To finish off I learned a static lead heel hook kick. As it is now if I'm in the orthodox stance this kick is worthless.

I was catching on my inner leg and it was preventing me from throwing the strike fluidly.

Now on my right side I was throwing it just fine.
 
#256 ·
Day 45
I went in at 5pm to assist the kids class.

I stuck around and did a few rounds of vigorus bag rounds then did a lot of deep stretching via yoga.

Man am I ever sore from it!
 
#257 ·
Day 46
Got in at 4pm.

got in 90 pushups a set today and the 100 abs.

after PT was done, we were lead through 30-second periods of single strikes on the bags for 3 rounds and 3 rounds of Circuit.
-------------------------------------------------------------
During the PT for session 2 I broke off and did a nasty circuit.

I had started with 3x75 hanging knees. I forgot about them when I'd started a 2 part cycle decline situps and dips.

I did 5 rounds of 25 situps, and 50 dips.

After getting through the situps and dips I relaxed with some stretching and called it a night. I was completely spent.
 
#258 ·
Day 47
I got in at 10 for an open gym.
I got 3 rounds of the circuit I was doing last night in today as a warmup.

30 decline situps, 25 pullups close-grip, 50 dips, and 50 hanging knees per set.

I worked with tanner for 3 rounds I think.

then worked on rapid jabs to gas out. I started with 50 and was doing them in 20 seconds...moved up to 60. And finished with 75 in 30 seconds.

I did 5 sets of each.

after that I stretched for a few rounds since I was nice and limber.

One of the stretches that's new is with the bob target, I'll set it to my head height. And then rest my ankle laterally on the shoulders in a standing split stretch. I'll hold the stretch for 2 minutes.

I figure this is good for the head kick.

I noticed I was able to strike two different points with my right high kick. I was throwing into the neck, and then tweaked it a little and was hitting the chin with my foot wrapping just behind the head.
 
#259 ·
Day 48
Money has started to come through unemployment.

Well I got in at 4, and we had a small group. I ran class through all of our rituals and then 1 round on a bag 4-minute round.

The drill was 30 seconds rapid jabs, no power just speed.. rest 30 then right hands rapid back and forth until the round was over.
------------------------------------------------------------

I am not sure when I asked our mma coach, but I have had some annoying impact pain when I throw heavy right uppercuts or straight rights into a bag.

He was thinking my fist is just not conditioned well enough currently to absorb the power I have in some of my strikes.

During my downtime between sessions I got a 45lb plate rested on my shoulders and did 40 pushups with it.

So for 2nd session I ran it again.

When we were done with the warmups, I worked on power striking. I didn't necessarily feel any pain so it may be a small percentage of the strikes I land that are just way too hard for me right now.

I am progressing in regards to overall conditioning.
I notice I am pushing myself to the point my core aches like crazy the next day.
I'm hardly content with doing what I had done the previous session, so right now there is no real boundary.
And I am finding that I've dropped some significant weight.

I believe I read 176.6 pounds tonight at the end of the night. Most nights I'm around 186.
 
#260 ·
Day 49
Got in a little late tonight, 4:15.

The setup is vastly different now. I wasn't able to do the circuit I've described that i've been running on.

I did 3 sets of 75 decline situps, and shadow work as warmups today.

got through PT. Then we did 30 seconds striking a medicine ball that a partner held at their chest.

We did this for 3 rounds, I was with 2 others. One would hold the entire round and we would have a rotation. Rapid strikes any form you wanted.

after that i worked bags for the remainder.

Got in 35 body+45lb pushups at the end.
-----------------------------------------------------------

Went into the small weight room and did quick sets of 50 declines x 8.

I am not positive, but I am pretty sure I am able to do 50 in a minute.

this was during the PT session above.

Worked on bags for the night. Vinny one of our coaches was critiquing my right uppercut.

A few months back brad had taught us a way to throw it: if you know what a slip then you've got a step up. So if you slip to the right come up with an uppercut and same with the left.

Well I guess Vinny sees my face wide open if I throw the uppercuts this way and was wanting me to throw from normal guard.

I talked with Jeff our head coach. Since i lost my job he's let me train in the gym and when I got income I'd just settle up.

Well the mma gym that is partners with us has moved into our facility. I had asked the MMA coach if he would have any issues with me training with them. Was told to chat with Jeff. So once I get Jeff $75 more dollars I'll start training MMA a few days a week.

I am not entirely sure how it will work out. I could go MMA tuesdays and thursdays possibly saturday.
 
#261 ·
Victory!

Day 51

Monday I had a 1st orientation type thing with an employer that lasted 4 hours most of which was spent filling out at least a dozen packets of forms.

Wednesday I got a call asking me if I wanted an assignment. So I have a job now working for a staffing company that works in the nursing field. I'll be working in the same capacity I was in a nursing home.

I had a laid back morning, was working on the basement..I had to wait around the house due to no car until 4pm, had a shot battery.

I ran out to the office which is 20 minutes away. Picked up a badge and papers I'll need for tomorrow and next week.

Sped my way back to the gym for a 5pm kids night, stuck around and did light bag work. I wasn't really interested in a heavy night since I did a nasty one last night.

I guess I didn't put in last nights sessions.

Well after the boxers left I went back to our mma room, worked a little bit with derek a massive bastard at 225 on techniques.

Then had a few rolls with him, mind you I weighed in at 167.4 tonight at the gym.

I think I had 4 rolls with him on the 3rd roll with him I defended a guillotine choke, and then from what he says (I was on my knees with him to the rear) i esecaped and swept him somehow. all I know is I had my face pointed towards his feet and had a full mount.

So I had slid my right leg shin to mat under his neck and had worked my left leg free...when I hear i'm done. Apparently he was not going to have anything to do with me in the position I had him in Ass to mouth haha!

Well here is last nights
------------------------------------------------------------day 50

So I woke around 630 or so am. Got on my ritualistic diet and was pretty much done by 2pm. Since I had no car I went to the gym by foot, fortunately it is only 3.5 miles from the house.

I haven't ran since winter came, so I wasn't able to jog even slow for more than 2/3 the way.

Put a double session in, and was completely shot afterwords.
 
#262 ·
Day 52
got in about 3:50 today got about 2.5 miles of light jog in and a walk of 1 mile to the gym.

Worked a little on a new combo lead uppercut (left) into a block then overhand right.

I worked bags for a bit then we did a tire circuit outside.
---------------------------------------------------------
session two
I primarily did kick drills for the duration and stretched for awhile as well.

I got a chance to see what my theories actually were capable of producing. I have never sparred in MMA before and went into a single 3-minute round hoping to work on kicks and succeeded terrifically!

I got a chance to spar MMA for a 3-minute round this evening and man was it ever a thing of beauty.

I had gone up against a guy my size who has had 7-years of experience and stated only very light strikes.

For a little while we danced then, I started throwing some kicks right roundhouse to thigh and hip, I threw a lead kidney kick (very very quick on delivery).

About 45 seconds went by we were at 2 minutes to go and somehow I dropped and pulled guard (jiu-jitsu) and then there was a light scramble found my way into very low reverse full-mount I was looking at his feet while sitting on his stomach.

I needed to be sitting on his chest, which would have allowed me to win the fight. somehow he got a sweep in the scramble that ensued I caught one of his feet in a submission hold. It didn't work and he got up to his feet.

About 30-45 seconds to go, and we didn't do much other than dance around.
 
#263 ·
day 53
I pulled out a nice session this evening.
I got in 6 sets of 50 situp, 25 pullup, 50 dips, 75 hanging knee.
and one single max set of 40 pullup
I was invited by a member of the mma team to practice with the team.

I had a live roll with a guy named jason at 225. I was able to manhandle him! I got tapped once by something. And then our 2nd roll reversed him from open-guard, he'd dug down I put my left arm over top and right hand made a triangle hold and buck and roll. landed side mount and held him there trying to gain better position but the round ended.
In another live roll I pulled something sick off! I was in open guard and brought my left leg around and in front of my partner's body and sunk a triangle lock on him
 
#264 ·
Day 54
Got in at 520, got a nice warmup in then ran pt.

Worked bags and did a few more cycles of my circuit.
tonight I did 7 cycles.

I talked with Travis our MMA Coach and his administrator they're saying an exclusive membership for the whole array of options for a month is $105.

They have something called fit to fight, a cardio class.
Traditional arts: muy thai, karate, jiu-jitsu, judo.
MMA
------------
and then on the other side of the gym boxing and a weight room.

So my plan is to try something different each night I think.
 
#265 ·
day 55 friday night.

I got in 3 cardio sets, and then did a circuit built by travis for his guys.

I worked bags for 2 rounds and 10 on mitts with the mma team for boxing.

The rounds were 4-mins with a minute rest. I was an animal.
 
#266 ·
day 56 monday
I forgot to write in, I think I got 6 sets of my warmup in.

Worked on boxing till 7 then went with the mma group.

nothing real special.
 
#267 ·
Day 57
today.

I had missed wednesday, felt like junk and decided to sleep.

so I got in at 5, and went through warmups. I did 3 sets a round off, 3 sets a round off, and 3 more and was happy. I had spent about 45 minutes.

I added 50 fist push-ups into the mix.

I worked for awhile on boxing then worked with the mma guys. They were working on karate for a bit and I joined in on some self defense premised technique. We worked a lot of simple throws.
 
#268 ·
The thursday session was brutal. I had been in a rut where I didn't ache the next day for awhile.

And friday I was broken down in muscle fatigue! The pushups really helped me out I think.

I may try to push past what I thought I wanted for warmups and go to 12 or 15 sets of it all...3 rounds on 1 off. I did go through 2 liters of water in 9.
 
#269 ·
Day 60.

I had missed a lot of time in the gym about 3-weeks due to work.

got in last night and was trying to knock rust off and felt like junk.
 
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Top