View Full Version : Workout Log - My plan from now until November.
I plan on fighting again in November if there is an acceptable opponent for me. As any athlete should, I'm going to keep working to increase my cardio. In fact, I think I'm going to make that a #1 on my priority list.
I was doing a Guerilla Cardio'ish sort of program for the 3 weeks I was trying to get in shape for this fight.. It went something like this (note: I run on a treadmill.. My knees and ankles like it better.)
Pre-workout:
3 minutes on the heavybag.
Stretch.
1 minute jump rope.
Workout:
5 minutes of interval sprints (20-40 seconds of sprints followed by 10-15 seconds of jogging at a speed of 5-6 MPH)
2 minutes of "rest" (2 minutes of jogging at 5 MPH)
5 minutes of interval sprints (20-40 seconds of sprints followed by 10-15 seconds of jogging at a speed of 5-6 MPH)
2 minutes of "rest" (2 minutes of jogging at 5 MPH)
5 minutes of interval sprints (20-40 seconds of sprints followed by 10-15 seconds of jogging at a speed of 5-6 MPH)
2 minutes of walking at a 2 to 3 MPH speed.
21 minutes of hell, I tell ya.. As you can see it's supposed to simulate a 3, 5 minute round fight. For the 3 weeks that I did it, I experienced noticable improvement in my stamina and endurance.
Doing this workout 2 to 3 times a week would be choice, imo.
More on my strength routine later.
Thoughts on this so far?
Also, for those of you that are wondering, I'm taking this week off.. I'm icing my balls as we speak and had trouble sleeping last night due to the constant pulsating in my scrotum region. I figured starting on Monday wouldn't be a good idea.. I am going to keep eating good, though.. I want to stay at 210, 215, or 220 at the most..
Oliver Klosov
08-14-2005, 09:48 PM
Also, for those of you that are wondering, I'm taking this week off.. I'm icing my balls as we speak and had trouble sleeping last night due to the constant pulsating in my scrotum region. I figured starting on Monday wouldn't be a good idea.. I am going to keep eating good, though.. I want to stay at 210, 215, or 220 at the most..
Keep your weight around 215 and learn how to cut weight and you can fight at 205
I've thought about it and as far as strength training goes, I'm going to go back to the basics.
Monday - Deadlift
Wednesday - Bench
Friday - Squat.
On each of those days after I do my main lift, I'll do assistance work for that lift, too. I can lift during my lunch break and then run after work or in the mornings if I want to, so I should have plenty of time to gain strength and endurance in my "off-season".
Thoughts?
I really want to get into some strong man training. It is really hard to find that type of equiptment, though. I don't have a huge tire or a keg, so really I could do some farmer walks (i'm sure I could find something heavy enough to pick up) and maybe some sled pulls if I can find a rope and then something heavy to tie it to..
Alfuh
08-15-2005, 10:23 PM
The running plan sounds like a good idea. As far as strength training it seems like you have a good idea of what to do. Lift heavy and keep it simple. I think I may build myself a sled in the near future, if I start that up I'll keep you posted if you're interested.
WrestlerV
08-15-2005, 10:29 PM
Hey kcb, how much money do you spend on training?
Hey kcb, how much money do you spend on training?
Just the money I pay for MMA, pretty much. I use the gym on base, which is free.
WrestlerV
08-15-2005, 10:45 PM
Just the money I pay for MMA, pretty much. I use the gym on base, which is free.
Damn. I don't have enough money for MMA and weight lifing so I had to give up lifting at the gym.
I really want to get into some strong man training. It is really hard to find that type of equiptment, though. I don't have a huge tire or a keg, so really I could do some farmer walks (i'm sure I could find something heavy enough to pick up) and maybe some sled pulls if I can find a rope and then something heavy to tie it to..
do you have space for tire flips and keg tosses? if you go to a dump or any place that uses tractor tires, you can pick them up for free. thats because you have to pay to have them disposed of, so most places would prefer to give it to you.
http://www.tirexusa.com/firestone/hsrg.html
^ a chart that gives weight of tires.
kegs are even easier. go to liquor store, ask them for an empty keg, you pay the deposit, thats it.
http://www.ontariostrongman.ca/Resources/training/basic_primer.html#implements
some other info for acquiring and preparing your own strongman stuff.
do you have space for tire flips and keg tosses? if you go to a dump or any place that uses tractor tires, you can pick them up for free. thats because you have to pay to have them disposed of, so most places would prefer to give it to you.
http://www.tirexusa.com/firestone/hsrg.html
^ a chart that gives weight of tires.
kegs are even easier. go to liquor store, ask them for an empty keg, you pay the deposit, thats it.
http://www.ontariostrongman.ca/Resources/training/basic_primer.html#implements
some other info for acquiring and preparing your own strongman stuff.
Awesome, good info there. On second thought, I don't have enough room for tire flips, but keg tosses - yes. I can take a keg around with me to an old baseball or football field and hurt that thing around.. A huge ass tire wouldn't be doable, though.
I think I'm going to cut my break a little short. I really want to get back into the gym and start rolling and sparring again. I'll put off lifting until Monday, though. I don't really want to start at the end of the week.
Today I'm going to do about 20 minutes of cardio and then sit in the sauna for a little while.. Sweat all this nastiness away that I've been putting into my body for the last 4 days. Go spar and roll about 5:30pm.
Oliver Klosov
08-19-2005, 06:01 PM
I really want to get into some strong man training. It is really hard to find that type of equiptment, though. I don't have a huge tire or a keg, so really I could do some farmer walks (i'm sure I could find something heavy enough to pick up) and maybe some sled pulls if I can find a rope and then something heavy to tie it to..
fill milk jugs with sand or ball bearings and use those for a farmer's walk.
fill milk jugs with sand or ball bearings and use those for a farmer's walk.
wont be heavy enough. better idea: make friends with a welder.
Today I went to the gym and did some cardio work. 21 minutes worth of sprints (equally over 2 miles). That's a hell of a workout. Read above around my first post to check out the exact workout.
After sprints I spent 10 minutes in the sauna. You may be asking "What the hell for? You aren't fighting for another 3 months.." To tell you the truth, I actually like the sauna. I sweat so much, it just feels like I'm cleaning out my system, you know? Plus, I think it helps preparing your mind, because it doesn't feel good really being in there, breathing hot air and shit. You want to get out in the first 2 minutes, but you push yourself to stay in. I don't know.. I just think it's a good idea.
Today around 3:30pm I'm going to take off and do some MMA work and other conditoning work, then at 7pm I got BJJ.
Tomorrow is weights.
For MMA conditioning today I did a 3 sets of max reps on neck bridges, boxer neck curls, push-ups, v-ups, bw squats, static wall squats, and calf raises. After that I did 1 3 minute round of punch-outs (with rubber bands), this medicine ball drill for increasing punching power, and then the speed bag drill.
to be continued...
Okay, also I did some agility and lowerbody plyo drills. I did some bounding, criss-crosses, etc. Then I worked the heavybag some and did some shadowboxing holding 5 pound weights.. I worked really hard today and it felt pretty good actually..
Then I had BJJ practice and afterwards I was pretty much drained.. I barely had enough energy to watch TUF 2 and write this post right now. I'm going to hit the shower soon and just go to bed.
Tomorrow is weights and more MMA work. I'll probably work accuracy, knees and more sprawling.
As far as weightlifting, I'm not a huge fan of bench pressing for a general athlete. There's a few other pressing movements I prefer like floor presses, suspended pushups ect. Don't neglect ab strength and upper back strength either.
Today I did:
Deadlift 3 x 4
Supported bent over bb rows 3 x 8
Good mornings 3 x 8
Pull-ups 3 x 8
The entire workout was pretty intense. Only lasted about 35 or 40 minutes. Only took about 1 minute in between sets.
After that I went and worked some accuracy. I didn't have anyone to hold the mits for me, so I just made some x's with tape on the heavy bag and worked it that way. I guess it worked out okay.
Yesterday I did:
Bench 3 x 4
DB OH Press 3 x 8
Skull Crushers 3 x 8
Tricep push-downs 3 x 8
The weakspot in my bench is clearly my triceps, specifically my right arm. I don't know why, but there is a little difference in size and strength in my right tricep. It isn't that noticable, but it bothers me, so I try to work on it.
I took yesterday pretty easy after weights. My entire body is pretty sore and since I haven't been getting a lot of sleep (between 6 and 7 hours a night) I know I haven't had a lot of time to heal and grow. I ate some subway and watched "Be Cool".
On monday I'm heading back to the gym. Since the hurricane, I really don't have a place to train anymore, which means I won't be fighting in November. I guess from here until I find another place to train, I'll just work on strength. I was thinking an all barbell routine, that way I don't have to move all around the gym. I can just stay in my little corner and do what I want.
I'm going to do some research then post my routine later.
J. Walter Weatherman
09-29-2005, 12:50 AM
Floyd Mayweather Jr. spars 15 rounds for 12 round fights. I guess what I'm saying is maybe try simulating longer rounds with your running exercises. But what do I know? I can't even sprint for 40 seconds at a time.
That barbell only idea is pure prison mentality. If you have the proper tools at your disposal, use them.
If you have a specific deficiency, I can point you towards a super high volume 1 body part routine that is guarantee'd to add mass in 8 weeks or you money back?
That barbell only idea is pure prison mentality. If you have the proper tools at your disposal, use them.
If you have a specific deficiency, I can point you towards a super high volume 1 body part routine that is guarantee'd to add mass in 8 weeks or you money back?
Biceps for me! GRR!
Well really, I only have this like, lil lump there with big round arms. No definition. Sucks but meh.
Alfuh
09-29-2005, 02:42 AM
Cleaver: No. Bad.
From what I remember you are out of shape and need to lose some weight. If I remember correctly then the last thing you need to do is work on your biceps. You need to increase muscle all over.
Anyway, don't want to hijack this thread so I'll throw in: kcb, have you ever considered the clean or snatch as part of your program? I know many coaches who reccoment at least the clean for athletes of most any kind.
Cleaver: No. Bad.
From what I remember you are out of shape and need to lose some weight. If I remember correctly then the last thing you need to do is work on your biceps. You need to increase muscle all over.
Anyway, don't want to hijack this thread so I'll throw in: kcb, have you ever considered the clean or snatch as part of your program? I know many coaches who reccoment at least the clean for athletes of most any kind.
Nope, never tried it but I need to.
You should enrich this thread by posting some instructions or maybe a cool little video :)
My take on oly lifting is pretty much summed up with this
Olympic variants=good
Full Olympic lifts=extraneous
Lifting shit over your head is one of the keys to big strength, but most MMA athletes don't need to learn how to rack a 250 lb BB on their clavicle.
Alfuh
09-29-2005, 04:40 AM
You should enrich this thread by posting some instructions or maybe a cool little video :)
I'm still fairly new to the lifts and mainly perform them as power moves (starting from hang) I could not provide the greatest instructions, but with that said I haven't seen a more complete analysis of the lifts than here
http://www.coachesinfo.com/category/strength_and_conditioning/237/
this may also be worth reading
http://www.drsquat.com/index.cfm?action=viewarticle&articleID=8
and for the video, check out Pyrros Dimas, one of the greatest Olympic lifters ever
http://www.megaupload.com/?d=N5ER7SE1
Alfuh
09-29-2005, 04:43 AM
This is definitely worth reading too
http://alwyncosgrove.com/ModShow/ShowPage/79785
Alfuh
09-29-2005, 10:49 PM
So you can make threads about raping men, but reading pertinant exercise information that could greatly affect your training is too much for you huh?
So you can make threads about raping men, but reading pertinant exercise information that could greatly affect your training is too much for you huh?
I'm gettin' to it, I'm gettin' to it..!!
Monday ?
Cardio:
15 minute morning run.
Strength:
Clean and Press: 2 x 3
Dead lift: 2 x 3
Squat: 2 x 3
Bench: 2 x 3
Bent-over Supported Rows: 2 x 10
Right Hand Tricep Pull-downs: 3 x 8-10
Tuesday ?
Cardio:
15 minute morning run.
Wednesday ?
Cardio:
15 minute morning run.
Strength:
Clean and Press: 2 x 3
Dead lift: 2 x 3
Squat: 2 x 3
Bench: 2 x 3
Bent-over Supported Rows: 2 x 10
Right Hand Tricep Pull-downs: 3 x 8-10
Thursday ?
Cardio:
15 minute morning run.
Friday ?
Cardio:
15 minute morning run.
Strength:
Clean and Press: 2 x 3
Dead lift: 2 x 3
Squat: 2 x 3
Bench: 2 x 3
Bent-over Supported Rows: 2 x 10
Right Hand Tricep Pull-downs: 3 x 8-10
What do you guys think about this work out for when I start training MMA again? Ignore the cardio part, because cardio will be whatever my trainer wants me to do when I start back, but I just put that down as sort of a place-holder. Also, don't even bother with the "working out only your right tricep is gay", because I know it is, but I don't care. It is a little smaller than the other one and it gets on my nerves. Ahem..
I forgot to mention. The week after the 2 x 3 set/rep scheme, I'll up it to 2 x 5 and then the week following I'll increase the weight by 5 pounds.
Saturday and Today I did the workout to see how I'd feel and it seems good so far. Feedback would still be appreciated, though.
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