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Siska 08-03-2010 05:23 PM

Siska ´s trainings log

i am preparing for my first fight in march 2011.

High: 5'7
Weight: 150

Weigh is too much. I will have 145 and prepare my nutration plane to minimize weight until march .. and yes i am female :fight02:.

my last training week for example:


morning: 30' jogging

10' warm up
80' training at punching bag - kich and beat kombis


morning; 30' jogging

strengh workout for chest, triceps and shoulders, also abs


morning: 35' jogging

75' technique training judo and jiu jiutsu special for mma


only 30' jogging the morning, very tired -> rest at evening


evening: 120' technique training special for mma and muay thai sparring


morning: 30' jogging

60' strengh workout for back, biceps and abs .. also one set for my shoulders



twothree 08-03-2010 06:29 PM

How old do you have to be to fight in Austria?

Siska 08-03-2010 07:37 PM

i am 24 years old

twothree 08-03-2010 07:48 PM

Ah, alright. Was just wondering.
Well, that's awesome, keep training hard!

Killz 08-04-2010 06:27 AM

How far are you running in those timings?

Siska 08-04-2010 06:39 AM

the most time i am only jogging ... for fatburning... so the most time there are only ~4 km when i jogg 30 min... the 50 minutes hjogg (for example today) are between 6,5 and 8 km.

I eat no carbohydrate at the whole day, only at breakfast some (breakfast is after my jogg)... so i have no energy to run faster. It must be for fatburning ... to get weight down is very important for me at this moment.

Killz 08-04-2010 06:40 AM

yeah, long slow runs are better than short fast ones for fatburning :)

Siska 08-04-2010 06:43 AM

yeah, of course, but only when you eat more than 100 gr carbs ... but i eat under 100 gr and than it isn`t possible to the long runs ..45 or 50 minutes are really hard with this nutration system ...

Siska 08-04-2010 05:46 PM

This Week:


morning: 50' easy jogg
evening: 120' stand up/muay thai, sparring training and some strengh workout (20') at the end for strengh endurance


morning; 30' jogging

strengh workout for chest, triceps and shoulders,also feets
sets of 2-3 with 8-12 repeats


morning: 50' jogging

140' muay thai/mma -> 30' technique stand up, 60' sparring ( 3 rouns only boxing, 3 rounds only kicks/ 3 rounds muay thai), 50' easy mma sparring with a man ( beginner)


Yeah, thats my rest day!

Friday, Saturday and Sunday:
3 days wrestling course in germany

Siska 08-11-2010 10:33 AM

This Week:



10`warm up jumping the rope
50`strengh workout for chest, triceps and shoulders


morning: 50´jogging

evening: 60`punching bag -jabs, kicks .... technique and kombi training

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