MMA Training Hub

Training
255

[quote]Avocado wrote:

felt half bad about taking down the guys who were predominantly strikers because they had no defense on the ground and you can’t really light anyone up with just mma gloves and mouth guards in or you wont have many training partners left after a few days. (<-great run on sentence, god bless the intertron)

-chris[/quote]

Whenever my friend is getting ready for a fight I suffer through this…he is a beast on the ground and pretty much impossible to keep in guard if you get put on your back.

256

Hey guys I am wondering if any of you guys know of any share websites where I can download mma related strength and conditioning dvd’s as I know they exist but can never seem to find em.

257

I feel like I’ve been run over by a truck today.

Yesterady I got a late start. Really Late. As in I didn’t get out of bed til 1:00 PM. Got to the gym by 3:00pm for a quick Waterbury workout:

6x3 60sec rest period between exercises.

A1. Chin-ups. Bodyweight +10lbs.
A2. Front Squats. 221lbs.

B1. Romanian DLs. 243lbs.
B2. Dips. 75lbs.

Got home by 4:00pm. MMA class started at 5:30pm then followed by Judo class at 7:00pm.

After the gym I followed my normal post workout meal + an orange and re-hydrated. About 5:00pm I slammed an Metabolic Drive Complete shake + Power Drive to get the brain cells firing before the class.

MMA -
We had the TKD instructor come in today to help us on striking. The guy is built for TKD, 6’4", lean and fast. Ran us thru some drills and warmups for about 30+ minutes. That may seem long but he did an awesome job of mixing striking drills with the conditioning work.

Example, we performed a Jab,Jab,Cross Combo then sprinted to the end of the mat for 5 finger pushups and 5 knuckle pushups. Then repeat. About every 3-5 reps he would change the exercise and the strike combo, and all the strikes were combinations. The guy is a big believer in the “punches in bunches” philosophy. Then it was sparring time.

I generally fight southpaw, so yesterday I was really trying to work my Left lead focusing on Jab,Cross combos and body movement to avoid getting hit (Instead of my usual bull rush, clench, and beat the snot out of him strategy). The left side of my face ate a lot of punches for my effort. Especially from this one 19-yr-old, who is just fast as hell.

After looking at my face this morning I don’t feel so bad about a particular knee to the ribs that took the fight out of him. My last bout was with the TKD instructor and he just picked me apart. I ate a lot of kicks trying to get past those legs. Had to use 3-kick combos to get close and tag him, then would go for a clench and pound on his ribs a bit.

But nothing compares to seeing him throw an axe kick and knowing for a split second that I couldn’t evade just before impact. Overall it was a really fun class.

Between classes a slammed a full serving a Surge.

Judo was blessedly merciful. Since its the advanced class we generally just focus on a few techniques or a series of similar techniques. Yesterday was foot sweeps. Randori was comparatively gentle, since we were restricted to just foot sweeps. This will give me a whole lot of ammunition to use in the future standing randori sessions. We finished off the class with belt test prep stuff breaking up into smaller groups.

Finally got home around 9:00pm battered bruised and exhausted, but I’m sure you all know that feeling.

258

hows it going everyone…I am new to the forum world but am pretty excited to run into an MMA oriented post. Been lifting for a while and started MMA recently. Previously my lifting was focused on hypertrophy. Now however I am attempting to focus my training to help me become more successful at my new found favorite sport.

From the posts I have read I am in the right spot for guys who are knowledgeable about training in both fields. My first question is does anyone have any recommendations for a good training program focusing on strength and endurance? Any Help would be appreciated. Thanks

259

[quote]P84 wrote:
hows it going everyone…I am new to the forum world but am pretty excited to run into an MMA oriented post. Been lifting for a while and started MMA recently. Previously my lifting was focused on hypertrophy. Now however I am attempting to focus my training to help me become more successful at my new found favorite sport.

From the posts I have read I am in the right spot for guys who are knowledgeable about training in both fields. My first question is does anyone have any recommendations for a good training program focusing on strength and endurance? Any Help would be appreciated. Thanks[/quote]

Westside for skinny bastards is a good program. Also any Waterbury program will keep you fresh for the skills classes. I think that when you are doing your weight sessions you should focus on strength and explosivness. Work you endurance on the mat and in the ring using sport specific drills. Endurance is the most movement and energy system specific of the types of strength.

So work your thai pads and lots of consecutive drilling and sparring. Long distance cyclists don’t run for endurance and fighters shouldn’t either.

-chris

260

[quote]Bujo wrote:
I feel like I’ve been run over by a truck today.

Yesterady I got a late start. Really Late. As in I didn’t get out of bed til 1:00 PM. Got to the gym by 3:00pm for a quick Waterbury workout:

6x3 60sec rest period between exercises.

A1. Chin-ups. Bodyweight +10lbs.
A2. Front Squats. 221lbs.

B1. Romanian DLs. 243lbs.
B2. Dips. 75lbs.

Got home by 4:00pm. MMA class started at 5:30pm then followed by Judo class at 7:00pm.

After the gym I followed my normal post workout meal + an orange and re-hydrated. About 5:00pm I slammed an Metabolic Drive Complete shake + Power Drive to get the brain cells firing before the class.

MMA -
We had the TKD instructor come in today to help us on striking. The guy is built for TKD, 6’4", lean and fast. Ran us thru some drills and warmups for about 30+ minutes. That may seem long but he did an awesome job of mixing striking drills with the conditioning work.

Example, we performed a Jab,Jab,Cross Combo then sprinted to the end of the mat for 5 finger pushups and 5 knuckle pushups. Then repeat. About every 3-5 reps he would change the exercise and the strike combo, and all the strikes were combinations. The guy is a big believer in the “punches in bunches” philosophy. Then it was sparring time.

I generally fight southpaw, so yesterday I was really trying to work my Left lead focusing on Jab,Cross combos and body movement to avoid getting hit (Instead of my usual bull rush, clench, and beat the snot out of him strategy). The left side of my face ate a lot of punches for my effort. Especially from this one 19-yr-old, who is just fast as hell.

After looking at my face this morning I don’t feel so bad about a particular knee to the ribs that took the fight out of him. My last bout was with the TKD instructor and he just picked me apart. I ate a lot of kicks trying to get past those legs. Had to use 3-kick combos to get close and tag him, then would go for a clench and pound on his ribs a bit.

But nothing compares to seeing him throw an axe kick and knowing for a split second that I couldn’t evade just before impact. Overall it was a really fun class.

Between classes a slammed a full serving a Surge.

Judo was blessedly merciful. Since its the advanced class we generally just focus on a few techniques or a series of similar techniques. Yesterday was foot sweeps. Randori was comparatively gentle, since we were restricted to just foot sweeps. This will give me a whole lot of ammunition to use in the future standing randori sessions. We finished off the class with belt test prep stuff breaking up into smaller groups.

Finally got home around 9:00pm battered bruised and exhausted, but I’m sure you all know that feeling. [/quote]

Surge between workouts makes me crash. I go to sleep after that shit. I rock the water and BCAA.

-chris

261

BJJ
Time: 90 min.
Notes: Worked a lot of attacks from S-mount position. Triangles from top, omoplatas, armbars. Some cool stuff once you get the transitions down, it really opens up a lot of things.

Rolling was all about staying out of dangerous waters. Had a lot of blue and purple belts in class tonight, so I was likely the least-experienced guy there. But, I held my own rather well and was able to keep from getting completely dominated. I did get tapped 3 times, but I also defended several other submission attempts, got a couple of sweeps, pulled guard and came close to a couple of submission attempts of my own. All the guys I rolled with were complimentary of my work, saying I did real well for someone with my experience level.

That was nice to hear. While it’s not the greatest feeling being worked over by more experienced guys, it can be a positive thing in that you learn a lot about body position and defensive techniques to keep you in the game.

263

[quote]P84 wrote:
hows it going everyone…I am new to the forum world but am pretty excited to run into an MMA oriented post. Been lifting for a while and started MMA recently. Previously my lifting was focused on hypertrophy. Now however I am attempting to focus my training to help me become more successful at my new found favorite sport.

From the posts I have read I am in the right spot for guys who are knowledgeable about training in both fields. My first question is does anyone have any recommendations for a good training program focusing on strength and endurance? Any Help would be appreciated. Thanks[/quote]

P84,
Welcome aboard. Avocado gave some great suggestions in terms of exercise templates for you. Check out my posts from the past few weeks; I’m basically working a modified WSFSB template. I lift 2x a week and do 1 endurance workout in the middle of week, then do actual mat work 2-4 times a week, depending on my work schedule.

264

Bujo,
Man, that was a crazy schedule. Were you more fatigued due to lifting right before your MMA/Judo classes, or did it not make much of an impact?

Just curious b/c most people seem to advocate giving yourself 6-8 hours between strength training and your actual MMA/Judo/BJJ classes for your body to recover.

Drinking the Surge between classes I’m sure helped. I can’t hold that stuff down, but I can sip some Gatorade with a small amount of protein mixed in during my classes.

265

[quote]FightinIrish26 wrote:
Goju-ryu last night. Got my first promotion… white belt with one stripe now (which means I’m a step above shit, but I’m happy).

Coordination drills, katas, etc.

LIfted today.

A1. Front Squat- 6x3 155
A2. Pullups- 6x3 +30
B1. DB Incline Bench- 6x3 65
B2. Good Mornings - 6x3 55 (Hammies aren’t that weak, I’m just being careful about the shoulder)
C. Side Bends- 6x4 65

Felt good.

New job has me waking up at 6 and grinding metal all day, so my forearms are shaking for now and I’m beat… but I’m going to sleep now so I can catch up.[/quote]

FightinIrish,
Congrats on the promotion. I know one stripe isn’t much, but still, it’s a sign that the instructor sees you improving, which is always good for your confidence. I’m still a one-striper, too, so we’re in the same boat.

Keep up the good work and Go Giants!

266


Doing some combatives practice. don’t do it as often as you guys do though.

question: do you guys do a lot of half-guard training? i have experienced almost none. and while i realize that most of it isn’t practical for my application, im just interested where i could find more documentation/articles on defending/attacking from the half-guard position

267

[quote]Avocado wrote:Long distance cyclists don’t run for endurance and fighters shouldn’t either.

-chris [/quote]

Ay Ay! One of the best pieces of MMA info you could ask for in my opinion. In every sport you see athletes wasting effort on movements that are either doing nothing constructive or actually putting them deeper in the hole.

268

Time: 90mins

Misc. Striking/BJJ Technique

Worked on the focus mitts for 5 three minute rounds, various combinations concentrating on working the body and hooks, followed by some light conditioning work which consisted of my training partner and I carrying a 150lb heavy bag in a waist clinch position back and forth to each other over a stretch of 10m for a 2 five minute rounds.
Worked on some escapes from mount and half guard.

269

Have just found out i will be fighting in a show on March the 1st and i plan on posting my training and lifting in the build up to it. This will be my first pro fight in a cage and any tips or critiques on my training are very much welcomed.

Yesterday i lifted and had about an hour grappling.

Lifts;

Deads: Sumo speed pulls
60kg - 12reps
80kg - 12reps
90kg - 12reps
120 - 12 x 3 reps

Military Press, focusing on an explosive push
50kg - 3x8
55kg - 2x8

Chins - BW 4 x 10

Grappling we did 5 minute rounds, with 30 seconds rest between, i started on bottom position in every round and had to work on escaping and gaining a dominant position once this was achieved i would return to either half guard or full mount.

270

[quote]darraghoconaill wrote:
Have just found out i will be fighting in a show on March the 1st and i plan on posting my training and lifting in the build up to it. This will be my first pro fight in a cage and any tips or critiques on my training are very much welcomed.

Yesterday i lifted and had about an hour grappling.

Lifts;

Deads: Sumo speed pulls
60kg - 12reps
80kg - 12reps
90kg - 12reps
120 - 12 x 3 reps

Military Press, focusing on an explosive push
50kg - 3x8
55kg - 2x8

Chins - BW 4 x 10

Grappling we did 5 minute rounds, with 30 seconds rest between, i started on bottom position in every round and had to work on escaping and gaining a dominant position once this was achieved i would return to either half guard or full mount.[/quote]

Good luck to you on your first cage fight. Definitely keep us up to date on the training leading up to the fight.

271

Discussion questions for the posters:

How do you guys improve flexibility? I’m very inflexible, and I know that hampers me in my BJJ, as well as my kicks in muay Thai. While my flexibility has improved some since taking classes, I’m still tight in the hips/hamstring area.

What type of stretching should someone do before classes?

After classes?

Off-days?

Before and after weight training?

How often should one stretch?

272

Endurance Work

4 sets of:
A. Walking Lunge, 10 reps each leg
B. MB Mountain Climbers, 10 reps
C. MB Push-ups, 10 reps
D. Prisoner Squats, 20 reps
E. Mixed-grip Pullups, 6-8 reps
F. Hanging Leg Raises, 5 reps
G. Jump Rope, 50 reps

No rest between exercises; 60 seconds rest between sets and repeat 3 times for a total of 4 sets.

Time: 30 min.
Notes: Still was a little sore from last night’s BJJ, but managed to work through it and had a good workout. I was beat by the end of that last set. The rest periods seem to go by quicker towards the end.

Back to BJJ tomorrow night.

273

This morning hit a set of stairs about 4k from my house for some sprints, their is about 12 sets of 12 steps with about a 5 meter platform between each set so it’s a bitch to get to the top. Cycled to the steps then did:

5 x sprints to top for time 60 seconds rest between:
1st in 1:44
2nd in 1:46
3rd in 1:50
4th in 2:05
5th in 2:03

then walked to the top twice while wearing a weighted vest.

Then had boxing tonight, mainly worked the heavy bag with big intensity, then had 4, 2 minute rounds of sparring working mainly on keeping my hands up while closing the distance for a clinch/takedown. Was fine up until the last round, and end of the second last when fatigued my hands came down quite a lot and got caught.

In response to the stretching, i feel that while it’s not particularly necessary for warm up, it is crucial that 10/15 minutes are spent stretching after both rolling or lifting. Flexibility is crucial for BJJ, i’ve even read that eddie bravo won’t give out a black belt unless a student can bend certain ways!

275

Avocado -
I wanted to get in some extra protein and BCAAs since I’m in a hypertrophy phase, but I’ll try the water and BCAAs when I’m back in fat loss mode.

Djwlfpack -
I was really feeling good during the MMA class, and didn’t start dragging ass until the last 20 minutes of Judo. I really like the Power Drive, probably more so than Spike. Spike leaves me feeling like I’m running at 7000 rpm for about 30 minutes.

I concur with the 6-8 hours recovery between the gym and dojo, but I was running behind and had to fit it all in. Trust me, I wouldn’t make a routine of it.

I don’t care much gor the taste of surge either, so I doctor it up a bit. The Original Flavor mixes well with OJ, Frozen Strawberries, and ice. Rasberry iw great once I add 2-3 oz of Lemon or Lime juice to it. Root Beer is pretty good if you slam it but keep a chaser handy because there is a wicked after taste. Haven’t tried Chocolate yet, and am afraid of Vanilla.

FightinIrish26 -
Congrats on the belt. I have a buddy in San Antonio who does Goju-Ryu, and from listening to him, it seems they take their ranks pretty seriously. Again, Congrats.

Liquid447
www.lockflow.com has some pretty good stuff.

darraghoconaill

  1. Good luck on on the up coming fight.
  2. Thats a hell of a screen name. Don’t ever ask me to pronounce it.

Pavel Tsatsouline and Paul Zaichik both have some pretty good stuff about flexibility. Some of it is a bit counter-intuitive, but good stuff to read up on.

In the Judo kids class we have a game where the children are in a circle with one child in the center. The monkey in the middle does an exercise and all the other kids mimic it. Every minute or so we swap kids in the middle and thus the exercise changes. If I had it my way that is how every class would begin. That would be our 5-10 minute warmup. Stretching would be kept until the end of class.

Outside of class I don’t think we can do enough stretching or mobility drills. Problem is that stuffs boring, its tough to turn off the Xbox and make myself go do it. Especially on some of these “day afters” when I feel like I’ve been run over by a freight train.

276

If you can drink it and stay awake then rock on. I only opt out because the shit drops me after going on the anabolic diet.

-chris