conditioning curcuit sounds brutal
[quote]damutt wrote:
conditioning curcuit sounds brutal[/quote]
I think it’s fair to say that I didn’t go balls out first circuit just cos it was a new one, but, yep, I was binned by the end of the second pass through it.
The rest of last week after Monday was pretty much a bust training-wise just due to school things and work. Got back to it this weekend.
Saturday:
7 x 2 min rounds Bas Rutten muay thai workout on the heavy bag
Ab wheel rollouts.
Also got a good brisk 4.5km ‘walk’ in which I think is a good thing to do for the body & mind, even though it’s not really training as such.
Sunday:
Big mobility work + warm up - it was freezing in my garage where I train.
5/3/1 trapbar deadlift up to 10 x 120kg (Felt good, like I had 2-3 more in the tank at least).
5/3/1 swissbar bench up to 12 x 60kg. I was reviewing what I used to do on this and this is soooo light. 
Supersets: DB row @ 40kg + DB bench at 28kg (each arm)
Tuesday:
12 x 3 min rounds on the floor to ceiling ball. Haven’t used this for a while and it took three rounds just to get any timing back at all. I’ll try to keep this in my training, maybe not every week but more regularly.
Ab wheel rollouts.
Thursday:
1hr grappling class, 1hr muay thai class, 1hr conditioning circuit + mobility + stretching.
Binned today…
Yesterday didn’t have a lot of time as we were going away overnight so did some sled work. The sled weighs about 35kg, I carry it on my back for about half a kilometre then pull along a farm track that’s about another half a kilometre and back again. Usually I sprint with the sled but yesterday I just wanted to get some lighter work in as the previous day’s training left me feeling knackered, so I just walked quickly with it. I love sled work.
Good week’s training this week.
Monday:
Started well with a seminar with UFC/PrideFC/ADCC/KOTC veteran Dean Lister. This was awesome, so much learnt over the course of 2+ hours. I’ve posted a review on my blog.
www.fightingatforty.blogspot.com
Wednesday:
Swissbar press up to 4 x 58kg. I was really pissed with this but I wasn’t feeling at all strong so… ho hum.
Power cleans, 6 sets of 5 up to 72kg.
Ab wheel rollouts.
Saturday:
Circuits as previously posted. Went all out on the 2nd circuit.
Sunday:
5/3/1 Deadlift up to 15 x 112kg
Dumbell rows 10 x 28kg, 3 x 10 x 40kg.
All felt good.
Monday:
10 x 2mins 30secs work/30 secs rest on the floor-to-ceiling ball. Timing felt loads better this time and I videoed it so that I could gauge any improvement. It definitely looks better, sharper & timing’s coming back.
core work - Planks @ 1min 45 secs.
Today:
5/3/1 trapbar deadlift worked up to 10 x 130kg
5/3/1 swissbar bench worked up to 10 x 63kg
DB bench 3 x 10 x 28kg superset with band face pulls x 12.
After wednesday I didn’t get any training in until Sunday when I went to a 5 hour Jiu Jitsu seminar/training session at Leicester Shootfighters. This was part of the series of Leverage Grappling System fundamentals. I went on one in October and was impressed with the tuition so went to the next one I could. Each seminar covers one of the ground positions in real detail. If any of you are interested you can see more:
http://www.leverage-grappling.com/
I’m also going to post a detailed review on the blog for those who are in to MMA/Submission Fighting.
Monday: Circuits. Increased the time for each exercise to 1 min whilst sticking with 10 exercises. 10 secs change over time between each exercise. I did two different circuits and took some video which I’m editing to post.
Tuesday: 5/3/1 press up to 6 x 53kg. I was really not feeling strong on this at all and I was aiming for 8 minimum but it just wasn’t there.
Power cleans - 5 x 5 up to 71kg
5/3/1 deadlift up to 15 x 107kg.
I really wasn’t feeling strong yesterday and everything felt hit-and-miss. I am restricting calories at present and I’ve lost 4.5lbs over the last two weeks so maybe this is playing a part. Anyway, on we go…
Seems like it’s been a little while since I last posted. Anyhow, here’s a link to a review on my blog of a grappling seminar that I went to recently. Hopefully it’ll be of interest to those of you who scrap :-).
good write up on the seminar
^^^Thanks Damutt.
Yesterday’s training:
10 x 2min 30sec rounds on the floor to ceiling ball. 30 secs rest between rounds. I was using tighter elastics on the ball and my timing was all over the place. Started to get it back about halfway through.
4 x rounds on the heavybag, just hands no kicking/knees. I’m breaking in a new bag after having the old one for 8 years. Haven’t quite got it set up as I’d like.
Core work.
Yesterday:
5/3/1 Trapbar DL worked up to 12 x 115kg. This felt good and like I had 15+ reps in me.
5/3/1 Swissbar bench worked up to 15 x 58kg. Whilst this is a light weight it felt good and my benching has always been poor so any improvement is travel in the right direction.
Superset DB rows @ 40kg with DB bench @28kg 3 x 10.
All sets were preceded by plenty of warm up sets as it’s so damn cold. The whole thing was preceded by my usual warm up/mobility work with extra shoulders exercises.
Training at Leicester Shootfighters tonight.
1hr MMA striking - lots of leg kicking.
1hr mobility and conditioning:
10 min warm up - twists, star jumps, skipping, stretching.
4 mins mobility work.
12 exercise circuit - 1 min each exercise, 30 secs change over.
Bag hops
Heavy bag work.
Medball slams
Bob & weave rope drill.
T push-ups
Neck work
Medball partner sit-ups
Partner clapping plank
Pad work x 2
Cage climb
Wall sit
10 mins stretching.
Training to fight again before I’m forty, the story so far … http://fightingatforty.blogspot.com/
The club I train at…
Today:
10 x 2min rounds Bar Rutten thai boxing on the heavy bag.
4 x 10 grappler presses @ 10, 30, 40 , 40kg.
10th December:
Training at Leicester Shootfighters. 1 hour boxing, mainly pad work, 2 min rounds focusing on moving in and out of range. 1 hour grappling focusing on bodylock control and takedowns + standing guillotine defence.
Training to fight again before I’m forty, the story so far … http://fightingatforty.blogspot.com/
The club I train at…
This is really good stuff, good luck! i’ll be following the log and the blog as well
Thanks Ibraga!
Today:
5/3/1 swissbar press up to 6 x 56kg.
Power cleans 5 x 40kg/50/60/72/72
5/3/1 deadlift up to 15 x 112kg
Training to fight again before I’m forty, the story so far … fightingatforty.blogspot.com
The club I train at…
Last week was really busy with work and family stuff. Got back in to the groove this week.
Sunday 16 Dec.
Heavy bagwork. 10 x 2min 30sec rounds / 30 secs rest. Focused on technical aspects, inc footwork. Worked things from the last session at Leicester Shoot.
Core - ab wheel.
Tuesday 18 Dec.
Floor-to-celing ball 7 rounds 2min 45 sec rounds / 30 secs rest. Timing is still awkward but it’s getting there. Focused on relaxing. 5 rounds (same timings) heavy bag focusing on punch/kick combos, paying attention to kicking technique. This felt good and strong whilst keeping relaxed.
Core - planks
Training to fight again before I’m forty, the story so far … fightingatforty.blogspot.com
The club I train at…