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my conditioning log

11K views 70 replies 1 participant last post by  wahiawaoriginal 
#1 · (Edited)
gettin sum

I just joined a local mma gym and I have no lungs! So far I've joined in on the grappling and I could not last a 5 min round. They grapple live five min rounds everyday.So I need to fix this ASAP! I started Saturday with this routine. 5 7 minute rounds of non stop burpees. Than two ten min rounds with the boxing gloves on shadow boxing and sprawling. I'll enter my hearts bpm and what % it is in my logs, and how many burpees I'm getting per set. Any info is welcomed.I also have been on no carbs for 12+ weeks for my own reasons.
 
#55 · (Edited)
burpees 5 reps each tabata cycle for 50 cycles no rest

tabata cycles NO rest besides the 10 sec between cycles. I just set my tabata timer for x amount of cycles straight.Example five dips,10sec rest, 1 leg squats, 10 sec rest,ect....no rest and a differnet exersice each cycle.

dips (stayed in the locked position for the remainder of the 20sec cycles)-5,5,5,5,5,5,5,5,5,5,5,5,5,5,5

1 leg squats left and right-2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2

pullups (stayed in the hanging position for the remainder of the 20sec cycles)-5,5,5,5,5,4,3,3 Body Rows(replaced pullups)-7,7,7,7,7

1leg calve raises-16,16,16,16,16,16

planks-5 cycles


double leg takedown left and right 1,617/10,000
 
#56 · (Edited)
10/23/12
AM before work double leg takedown left and right- 40each 10 mins (used the tabata timer for 20 cycles straight)

PM after work double leg takedown left and right- 160 each 40 mins (used the tabata timer for 80 cycles? straight)

(used the tabata timer for 20 cycles straight)body rows 12reps + dips 7reps

double leg takedown left and right 1,817/10,000
 
#57 ·
Update. It's been a few. Lost my job, IRS took all my money, and my exjob blocked my unemployment. But I'm back so here we go.
Again this does not include my training at the gym. This is what I do on my own.

Woke up- practiced the triangle 482 times each side, 41,41,50,50,50,50,50,50,50,50
 
#58 · (Edited)
3-20-13 knees left and right 5 5min rounds, high kicks 5 5min rounds
3-21-13 swam, in pool chest flyes hard and fast as possible 5 laps, dips 10 sets 10reps 1 min rest, last 3 sets did push ups till I couldn't(about 5, followed by girl push ups)
3-22-13
rolled out of bed high kicks on bag hard as possible 5minutes, rest 1min, 4 five min rounds jabs
**towel pullups 10sets 7reps 1min rest between sets,upside down rows 5sets 10reps 1min rest between sets, 1 arm hangs
****
giant set
triangles 10 reps each side+ side bends 25lbs 10 reps each side+ air squats 10 reps. butter fly stretch during the 1 min rest then repeat 10 times
 
#62 ·
4-5-13
Sprints 2x100
*****
DB rows 80lbs each 1x8reps, 85lbs 2x8reps, barbell rows 135lbs 3x5reps, dead lifts 225lbs 3x5reps, reverse barbell curls 45lbs 3x15

4-6-13
Bas Rutten's all around fighting 7 3min rounds

4-7-12
Burpees 5reps ten sec rest and repeat for five minute. Did five rounds of those. Then one round of 4 reps, a round of 3 reps, and a round of 2 reps. Sit-ups 1x500reps

Today
Bjj 10-1130, 1pm bas Rutten's boxing 7 x 3min rounds on heavy bag.
More later, soaking in some Epsom salts. Saweeet!
 
#67 ·
6-18-13
Calf raises 10 sets 10 reps
Cable rows weight x number of reps 80x20,90x18,100x16,110x14,120x12,130x10,140x8,150x6,160x4
Barbell rows 135lbs 5 sets 7 reps
DB rows 85lbs each 3 sets 7reps, 5reps, 5reps
DB hammer curls 45lbs each 3x8
6-20-13
Bas Rutten all around fighting 7x3min rounds
 
#71 ·
I've got internet access again :)This is just what I do on my own time, not what I do at my mma gym,which includes; bbj,no gi, boxing, and MT boxing.
Tabata TIMED burpees. (not tabata, just tabata timed)10x5min rounds(1min rest between rnds)=500 burpees
1 hour shrimping (this has really helped my bjj)
Thick bar pull ups 10setsx5reps am,30setsx5reps through out the day, for example I'll do 5 after each 5min rnd of burpees which gives me an additional 10 sets. They all add up!
 
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