Hey thanks for the comment! Takedowns, depends really. We tend to work for underhook control and takedown from there, but generally no slams. Often times it seems that the people who are new to the class go too hard - last session I got battered by someone I’ve not seen at the gym before just because he doesn’t know how to go at 50%. Even when you’re working with someone good you get that crescendo effect where it just keeps ramping up - that happened to me a few months ago. Even so, there’s very few injuries, the coaches just don’t let it happen.
I haven’t trained suplexes but when they do they get the crash mats down.
I feel like I’m getting some consistency in to things now, though it takes a bit of balancing. Yesterday I travelled 35 miles back from work straight to boxing, 25 min drive home, shower, change, out to a school function until 9.30. Not moaning, but it’s like you read everywhere you don’t get given time, you have to make it.
Saturday:
5/3/1 swissbar bench. 12 x 68kg (new cycle)
DB bench 3 x 8 @32kg SS with DB row 3 x 10 @40kg.
Sunday:
Bas Rutten ‘All Round Fighting’ workout. I find this really tough, it’s basically 2 min rounds of thai combos on the heavybag with sprawls and sit-throughs thrown in to break up the rhythm. I made a pact with myself to get 6 rounds done as I haven’t done it for a while but ended up doing 9. Finished with Ab wheel and some chins. My chinning is really poor so I’m going to throw them in to every session.
Monday - Nothing, Daughter’s Judo session.
Tuesday:
Shitty work day, didn’t get anything to eat all day from 7.30am to a shake at about 6.30pm. Was going to do power cleans & trapbar but after PCs just felt shit so did some assistance work instead. I have started to 5/3/1 programme my PCs.
5/3/1 Powercleans up to 5 x 70kg (Nowhere near a rep max but not a great training day)
Chins
Barbell press
Ab wheel
Wednesday:
Boxing. Great technical session at Leicester Shoot focusing on covering and firing back.
Been about three weeks since I last checked in, but I have been training…honest!
Because of the injury to my shin I’ve been limiting my fighting, until recently, to boxing. I’ve really enjoyed it and feel like I’m progressing. More about it on my blog. http://fightingatforty.blogspot.co.uk/
Following gassing during sparring sessions I made the decision to incorporate an element of conditioning in to every session. I’ve mainly done this using sprints. For example, last session was 5/3/1 swissbar press. I did my programmed reps/weight followed by some rowing for assistance. Finally I did some interval sprinting - I’m working up from 10 sec sprint/20 sec jog x 5.
I’ve also put sled dragging back in. I carry my sled weight back pack style out to the farm track about 1/4 mile away, pull walking for 1/2 mile then 30 metre sprint/30 metre walk on the 1/2 mile back before carrying it all 1/4 mile home.
5/3/1 Power Cleans working up to 3 x 77kg. Not happy with this, the sets before this felt really easy but the 77kg was a struggle. I’ve lifted more than this.
25/08 Decided to to do some different stuff before starting a new 5/3/1 cycle:
Dumbell snatch: worked up to 5 x 36kg each arm.
Log press, worked up to 5 x 70kg
Swiss bar grappler press up to 8 x 50kg. (like this:
Sprints 5 x 10 secs.
26/08 10 x 3 min rounds muay thai heavy bag. 30 secs between rounds. Ab Wheel.
27/08 Power cleans, working up to 8 x 70kg
Swiss bar press, up to 6 x 54kg caught my chin going for the 7th rep which threw me off
Sprints 5 x 10 secs
28/08 MMA training, clinch work at Leicester Shootfighters
29/08 Bas Rutten all round workout - kinda like fighting circuits with no rest for 28 minutes.
Good training so far this week… Spent the weekend at the Paralympics mostly watching judo - just awesone - so the weekend contained no training but was tiring all the same - lots of walking, late nights, long drive, etc.
Tuesday
5/3/1 deadlift worked up to 112kg x 12 (felt I could’ve got more but my youngest daughter interupted halfway through!)
Snatch grip high pulls 3 x 5 x 50kg.
Dummbell rows 3 x 15 x 32kg (thick handles).
Wednesday
10 x 2mins thai boxing heavy bag
Core work.
Thursday
1hr MMA class
Followed by the MMA fitness session at Leicester Shootfighters. Essentially this is a 6 station, 12 exercise circuit. I’ll put more details on my blog ( fightingatforty.blogspot.com ) but here’s a video taster:
Last week went back for the MMA fight circuit at Leicester Shoot. I knew I was coming down with a cold but still went for it, hence performance was nowhere near as good.
Also got in some bag work & 5/3/1 swissbar bench working to 68kg x 10
The cold laid me out over the weekend so no training.
Last night had a great no gi training session led by legendary UK Judoka Neil Adams. Neil was World Champ in 1981 & silver medallist at 80 & 84 Olympics. ( http://naeffectivefighting.com/ ) Lots of judo style throwing without the gi and then some armbar drills. Absolutely knackered after two hours of training but loads of stuff to try out next time on the mat. I’m gonna put a full review of the seminar on my blog ( fightingatforty.blogspot.com ) but here’s a taster of the man in action.
So last week I didn’t think I was going to be able to do a conditioning session at Shootfighters but at the last minute someone offered to give my daughter a lift leaving me free to stay on and do the circuits.
The first session was grappling training (1hr) focusing on half guard sweeps and then 15 mins of rolling (free sparring). I rolled with one of the fighters/coaches and got beasted for ten minutes before rolling with the Head Coach who must be 60 lbs lighter than me… got absolutely thrashed and was knackered.
Followed this with an hour of boxing technique/pad work.
Finally on to the conditioning circuit, same format 1 min work/30 secs rest/1 min work/change station:
Bag work/Floor bag hops
Crash mat sprints/T push-ups
Bicycle crunch/skipping knees
med ball burpees/partner clap plank
Pad work
Cage wall climb/wall sits
I’m not ashamed to say that it took me until Sunday to recover!
Sunday:
5/3/1 Swissbar bench up to 10 x 55kg (New cycle)
5/3/1 Trapbar deadlift up to 12 x 100kg
Dumbbell rows 2 x 15 x 32kg (thick handle)
Monday:
6 x 3 min Bas Rutten Thai Boxing on the heavy bag
Plank.
Swissbar press 5/3/1 up to 8 x 56kg
Power Clean 5 x 5 up to 67kg
Deadlift 5/3/1 up to 12 x 108kg
Thursday:
1 hr grappling, 1 hr boxing, circuit.
Sunday:
5 hours jiu jitsu seminar
Monday:
5/3/1 Trapbar deadlift up to 8 x 122kg (fucked up here and miscounted the plates ending up doing 13 x 112kg before the 122kg)
5/3/1 swissbar bench up to 10 x 61kg.
Today:
2 x 10 station circuits as posted previously (felt easier)
Planks
Lifting tonight, short on time so Cleans were only done for three sets. Time was I would’ve skimped on the warm-up/mobility but it’s self defeating and an invitation to injury.
5/3/1 Swissbar press up to 9 x 51kg
Power cleans 5 x 50kg, 60kg, 70kg
5/3/1 Deadlift up to 15 x 102kg
Very sore hip/groin/lower back for no discernible reason so decided not to risk any Trapbar work.
Mega warm-up mobility work (stretching, rolling, resistance band).
5/3/1 Swissbar bench. Up to 12 x 58kg
Supersets 40kg DB row 28kg DB bench. I’ve reduced the weight on the DB bench in order to get more reps in.
I recently posted up a link/review on my blog to a short documentary about the journey of an amateur fighter training for a local MMA show. It’s a good piece, well shot, intelligent content and is based around the gym I train at. If you’re interested in amateur training it’s worth a watch.
Heavybag - 3 combinations followed by a sprawl after each three.
Bag hops - hands on heavy bag that’s lying on the floor, hop feet over from side to side.
Resistance band snap down.
Heavybag - Combo followed by kick each time.
Ab wheel rollouts
Wall sits
Heavy bag - punch in to clinch and lift the bag
Barbell twists
Burpees
Heavybag combinations (minimum of 4 punches each combo)
Went through this twice.
Today:
Full warm up & mobility + foam rolling.
Power cleans - sets of 5 up to 72kg
5/3/1 deadlift up to 15 x 110kg.
