Did a little lifting…DB Presses,Seated Rows,Leg Press…RDL’s…spent about 20-30minutes in swimming pool. Did some foam roller work,ankle exercises,stretched. …spent about 20-30minutes in swimming pool. Hit whirlpool. Ankle is feeling better…getting range of motion back…still a little tenderness.
shitload of sparring tonight.
Cool thing about post fight, everytime i fight things slow down more so it really felt like everyone was moving in slow motion. On top of my perception i know im just a lot faster/stronger physically as well and in the best condition i’ve ever been in. I feel like i can do a lot of damage if when im ‘on’.
tommorrow morning i get some good training in by myself and tommorrow evening i get to work with some wbc pro’s so we’ll see how the new found ‘vision’ feels/workouts. Those guys move like they’re fucking ice skating its so smooth lol… i need the ego check.
gf surprised me and said she ordering the hendo/silva fight on pay per view for us 2 watch.
hooray for me!
[quote]Djwlfpack wrote:
slimjim wrote:
Djwlfpack wrote:
OK, so I went to the doctor and they think I have a virus which is causing the achey/tight feeling in my chest/ribs. They said it was pleuritis and that it should clear itself up on its own and was nothing serious to worry about.
They said that if I have more frequent dizzy spells or I get more severe chest pain, then they’ll have to run some tests.
So, I’ll be taking a few days off from training and will see if this doesn’t clear up.
sorry to hear about that, I hate getting sick/injured…one of my ribs popped out a couple weeks ago, thankfully it ended up just going back in and they’re just bruised now because that was one of the weirdest feelings I’ve ever had…it felt like the left side of my rib cage was ripping, and now the left side sticks out a little farther than the right. I’m still not a hundred percent, but at least I can take knee to belly pressure again.
I guess we’re not into the safest sports in the world so injuries are to be expected, but I just don’t know how the pros are able to show up ready to fight every few months with the wear and tear they must take on their bodies.
Thanks, Slimjim. I know, I really hate it when I have to miss time from training. Thankfully, it doesn’t seem like it will keep me out of action for too long.
That’s a great question about the pros and how the get ready to fight every few months. You figure a guy in the UFC fights, on average, 3-4 times a year. Most fighters will prepare at least 2 months out from the time of a fight, so that leaves maybe a month or so inbetween fights to where they can let their bodies recover. I’d imagine they don’t do a ton of training in that time and are doing a lot of active recovery. At least that’s my guess, who really knows. Every fighter is different.[/quote]
Every fighter truly is different, think about Sakuraba as a good example of how much someone can fight successfully in a year against top guys. Also think about the concussion aspect.
Saku never healed from his original and I think that vanderlai is still suffering from his. you’ll notice this from a tendency to get “rung” more off of smaller hits. Especially the ones you would sustain in pre-fight training. This would set you up in a way for a very unstable situation in the fight. Nobody ever gets more than one concussion, they just reactivate the original. Reactivation of a concussion is what causes the real brain damage. So if you are sparring one day and think you hear a river flowing (and are not in fact near any rivers) try sitting out for a bit.
Keep your dukes up,
-chris
[quote]Xen Nova wrote:
You guys know me im always after another edge, and lately ive become very very interested in the mental aspect and recovery stuff so i just got this “Gold Medal Mental Workout” stuff in the mail will let you all know how it is when im done with it. And that is how you construct a run on sentence.
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Shut out distractions and always carry out your plan
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Feel at home and at ease in any competition hall
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Rid yourself of tension, reduce your stress level, sleep better, and rest faster after heavy workouts
http://www.stadion.com/testimonialgmmw.html
[/quote]
Read “Mind Gym : An Athlete’s Guide to Inner Excellence” one of the best I’ve read id also recommend “The Inner Game of Tennis: The Classic Guide to the Mental Side of Peak Performance” after that both amazing books on the mental side of an athlete
Went to gym @6:30am and did about 15min. on elliptical…Ankle rehab exercises…stretched. 20min. in the pool.
Napped around 2pm-3pm
Striking class 6:30pm-8:30pm:
Taped the ankle up real good…some light weights,range of motion stuff.
shadowboxing,4x3min,30sec.rest
Heavybag(nonstop punch/kick/knee combos)4x3min,30sec.rest
Focusmitts(regular combos with slips/parry),4x3min,30sec.rest
Worked couple rounds of elbows w/focus mitts
Stretched real good…went home…ice bath(!)
Ankle is getting better didn’t risk the thai pads…for now…I will Friday. I’m getting stoked for Silva/Henderson.
Weights and conditioning tomorrow.
Great thread, guys. I very much enjoy reading about your training and fighting.
I’m not a fighter myself. I play tennis but think that tennis is similar to boxing and such. We too “run” around and hit ( a ball in our case). So I have transfered some MMA specific conditioning drills to my workouts with great success.
Still I do have a question:
To get more sport specific I need to work out the intervals in order to challenge the right energy systems.
To explain what I mean I give you an example:
In a tennis match there are points, games and sets. A point can last between 20-60s followed by 20s rest and than repeat. A tennis point usually includes 4 to 5 directional changes and player seldom runs more than 9m in one direction during a point.
A game has between 4-12 points and there are 12 - 30 games which make up 3 sets max. Girls speaking.
A match analyses indicate that 300 to 500 bursts of energy are required over the course of a tennis match that can last for 2 to 3 hours.
In boxing and/or MMA it is so much easier to estimate the duration of a fight. But how can I simulate a tennis match? For how long should I be going? How far should I be running?
I do lift 2x a week + mid week 1 endurance work out.
Conditioning is at max to medium intensity 3x a week for 30-45 min ( skipping, bike, running intervals).
How can I spice it up a bit?
If you got through all this congratulations you’ve made it to the end.
Thanks for your insides I’ll get back with some example routines soon.
Thats quite the challenge there… this all my opinion, i really know nothing about training people for tennis.
Just going off of what you tell me…
Tennis involves several energy systems simultaneously so obviously the best thing you can do is to play tennis.
That said, non sport specific work imo should be as far as intervals, tabata 20s work/ 10s rest is great, I would include, 30s/ 20s rest and 60s/20s rest as well.
Im not sure about this part:
A game has between 4-12 points and there are 12 - 30 games which make up 3 sets max. Girls speaking.
So im not sure what the length of each interval section should be.
However long b4 you get a short break to change to the otherside of the court.
For these I dont think that you should necessarily worry about getting your movements too sport specific you really just want to push your body to the maximum for the set time period, and train yourself to get your heart rate down as fast as possible in the rest period.
otherwise i’d have you train on one of these
http://southcoast.craigslist.org/spo/558842949.html
but its not necessary imo.
Rowing, Versaclimber, Jumprope (with SPEED), front squats, etc, would all work here…
What would be GREAT for you are kettlebell swings, I dont think you need a pair more than 15lbs (cardio bells carries a pair that light), specifically because you want speed of execution and to keep ur heart rate up. Its possible with heavier bells but you often slow yourself down as well as ur heart rate (which is why rob enamit reccomends lighter sledgehammers for sledgehammer training to the fighters reading) Though if you can handle 35s or 70s shit, more power to you.
The important thing is to monitor your heart rate (so get a heart rate monitor) and keep your heart rate at a certain level the entire work period to simulate the worst case scenario in a match.
Simulating the directional changes should be done in your drilling (if you do cone work of any sort) and while you play your sport. If you can afford training time during the week, there are dot drills and the such you can do to improve your footwork but truly nothing beats just playing the actual sport with a GOOD instructor available to correct your form. obviously if its something you need to work on though do so, but imo i feel that should be trained outside of your conditioning.
Aerobic Conditioning imo doesn’t appear to need to be more than 2hrs once a week. One hour maybe fine, you will be getting in a LOT of conditioning playing your sport aloneAgain don’t be concerned with distance, monitor the time and keep your heart rate at a certain (reasonable) level. You just want to maintain effort.
As far as lifting i hope you do a lot of prehabilitative work and include balance in your program that takes into account grip strength, training your antagonists, and strain on one arm. Get in some myofascial release, and shoulder traction work as well. I think javorek complexes might be a great idea for you as well. Im personally a big fan of kettlebells as well. And the manner in which they’re often used you can use dumbbells for as well.
So swings, snatches, things of that sort seem as though they would help you (but may be tough as its additional load on your shoulder complex, but u could use the work/stablity) but its very individual i dont know. Also kettlebells have a thicker handle that alone may help your grip strength.
Think I’m going to google tennis stuff a little just because now im curious 
Still nursing my ankle…did more technical stuff today:
4 rounds shadowboxing
4 rounds focus mitts(combos,defense,counters)
10 minutes of clinch work w/knees
10 minutes of timing drills w/leg kicks and checks.
Stretched went home and took 15min.ice bath.
My coach and few guys are going down to Austin to roll with Phil Cardella at Relson Gracie Jiu-Jitsu in the morning. The positions my ankle are in when rolling are too risky for me right now. I don’t have full strength in my ankle to do much on the ground.
I hate to miss out…but I’m sure there will be plenty opportunities to get down to Austin.
[quote]Xen Nova wrote:
Thats quite the challenge there… this all my opinion, i really know nothing about training people for tennis.
[/quote]
Not too bad for someone who knows nothing about tennis training :))
[quote]Xen Nova wrote:
That said, non sport specific work imo should be as far as intervals, tabata 20s work/ 10s rest is great, I would include, 30s/ 20s rest and 60s/20s rest as well.
[/quote]
Already doing tabatas it’s tough especially 60s ones.But it’s fun.
[quote]Xen Nova wrote:
Im not sure about this part:
A game has between 4-12 points and there are 12 - 30 games which make up 3 sets max. Girls speaking.
So im not sure what the length of each interval section should be.
However long b4 you get a short break to change to the otherside of the court.
For these I dont think that you should necessarily worry about getting your movements too sport specific you really just want to push your body to the maximum for the set time period, and train yourself to get your heart rate down as fast as possible in the rest period.
[/quote]
Well I was trying to demonstrate the length of a tennis match and how many mini intervals(points) are there. Never mind.
[quote]Xen Nova wrote:
otherwise i’d have you train on one of these
http://southcoast.craigslist.org/spo/558842949.html
[/quote]
Good idea I was just looking into this. Looks very sport specific.
[quote]Xen Nova wrote:
Rowing, Versaclimber, Jumprope (with SPEED), front squats, etc, would all work here…
[/quote]
What do you mean: doing front squats with light weight? Something like thrusts or whatever that exercise is called? Doing it in a tabata manner I suppose?!?
[quote]Xen Nova wrote:
Aerobic Conditioning imo doesn’t appear to need to be more than 2hrs once a week. One hour maybe fine, you will be getting in a LOT of conditioning playing your sport aloneAgain don’t be concerned with distance, monitor the time and keep your heart rate at a certain (reasonable) level. You just want to maintain effort. [/quote]
At what intensity should I be running ( I absolutely hate jogging - makes me slow on top of it)? Don’t I get the aerobic system worked out doing kettlebell swings and complexes, etc.?
Or maybe going for an hour at 75% - 85% would not hurt and would not be a jog either.
Thanks for the dot drill I’ve never heard of it before. We do cones, side to sides, skipping etc. But the dot drills no no no.
It sounds like great fun. Thanks
[quote]Xen Nova wrote:
As far as lifting i hope you do a lot of prehabilitative work and include balance in your program that takes into account grip strength, training your antagonists, and strain on one arm. Get in some myofascial release, and shoulder traction work as well. I think javorek complexes might be a great idea for you as well. Im personally a big fan of kettlebells as well. And the manner in which they’re often used you can use dumbbells for as well.
So swings, snatches, things of that sort seem as though they would help you (but may be tough as its additional load on your shoulder complex, but u could use the work/stablity) but its very individual i dont know. Also kettlebells have a thicker handle that alone may help your grip strength.
Think I’m going to google tennis stuff a little just because now im curious [/quote]
What is the shoulder traction work? I’ll look into Javorek’s complexes. The antagonists for tennis would be the same as in boxing?
Thanks again. GREAT info. Still waiting for your video from your fight in Valencia you said? In Spain?
Cheers
spain? no no, valencia california haha
will pm you i dont want to hijack the thread
Well, I am new to this forum but not new to MMA!!
I am a purple belt under Rex Richards (Klay Pittman → Carlos Machado) and have a Kru ranking under Mike Altman for Muay Thai/San Shou.
I have been coaching and training for about 6.5 years now, so if anyone has any training questions, send’em my way and I will answer anything you have.
I also manage fighters (Isaias Martinez, Rex Richards, Gabe Garcia, Anselmo Martinez, Clay Hantz, Jarret Jones, etc.) so if you have any questions about events or prepping for a fight or anything lemme know.
u guys see ufc 82??? whatttttt
fuckin kongo should of won herring is no match for him
hendo is still one of my favs
but if any of u guys get the fight video of josh koscheck vs dustin hazelett please let me know!!! I NEEEEED TO SEE KOSCHECK FIGHT AGAIN!!1 LOL HES MY 2ND FAV AFTER ANDERSON SILVA
peace
This Message is for Chris(Avocado)
Hi Chris,
I’ve been training in martial arts for a while now, i was doing Okinawan Goju-Ryu for a few years and now I’m doin Modern Wing Chun mixed in with some grappling. I do not want to be massive or anything but i am just wondering what kind of work outs should i be doing in order to help me gain strentgh without losing flexiblity.
Cuz we all know flexiblity equals speed. We have pretty good work outs durin class but would like to amp it. ill give u the web site so u can see some of the stuff we do, we also do walking on fire and broken glass. but ion any case, any tip u can give me would be great.
Thanks!
Justin
The web iste is www.fangshendo.com
Any tips you could offer me would be great.
We do that in class already, im talkin weight lifting exercises, or is what we do in class good enough already, i mean i am sore the next day so it does work, i just wanna be more ripped
[quote]WTXMMA wrote:
Well, I am new to this forum but not new to MMA!!
I am a purple belt under Rex Richards (Klay Pittman → Carlos Machado) and have a Kru ranking under Mike Altman for Muay Thai/San Shou.
I have been coaching and training for about 6.5 years now, so if anyone has any training questions, send’em my way and I will answer anything you have.
I also manage fighters (Isaias Martinez, Rex Richards, Gabe Garcia, Anselmo Martinez, Clay Hantz, Jarret Jones, etc.) so if you have any questions about events or prepping for a fight or anything lemme know.
[/quote]
Welcome,WTXMMA. Tell Rex Richards to keep representin the big boys! I’m with Twin Wolves MMA(formerly Full Circle) out of Killeen/Harker Heights…we recently became affiliated under Relson Gracie(Phil Cardella). I would love to come roll with the big boy…and maybe show him some Muay Thai pointers as well 
[quote]FightinIrish26 wrote:
justinl69 wrote:
We do that in class already, im talkin weight lifting exercises, or is what we do in class good enough already, i mean i am sore the next day so it does work, i just wanna be more ripped
First of all, if you’re talking to me- I wasn’t addressing you. I post my workouts on here, and that was my Sunday one.
Secondly, go through the archives here and look up Waterbury articles. Some people like the Hammer down series. Personally I like TTT and TBT. Others go for DeFranco’s WS4SB. It’s all opinion, all though I can’t handle ME lifting all the time in combination with MA classes.
Third, “being more ripped” is not a function of your workouts, it’s a function of your eating habits.
You sound very, very new. Go read up some and come back. And learn some damn punctuation too.[/quote]
I am new to this site, and so u know bein ripped is a result of both eating habits and teh kind of workouts you do!!! there’s ur damn punctuation!
And for hand speed, shadow punching works well enough. For reflexes, if u want something u can do while just watchin tv, strike(punch or kick) everytime the scenes change.
Who cares about punctuation, im not writing an essay. its a freakin forum chat <----look, no period or exclamation point
WELL REX HAS WON 3 OF HIS FIGHTS BY K.O. AND IS A REGULAR SPARRING PARTNER OF PAUL BUENTELLO…SO MAYBE YOU COULD LEARN A LITTLE TOO!! BUT REALLY, IF YOU EVER NEED TO TRAIN WITH A BIG MAN, WE DO CAMPS REGULARLY
[quote]justinl69 wrote:
We do that in class already, im talkin weight lifting exercises, or is what we do in class good enough already, i mean i am sore the next day so it does work, i just wanna be more ripped[/quote]
I’m with justin, FI, save yer damned jump roping for them double dutch competitions…I wanna get jacked
[quote]Avocado wrote:
Every fighter truly is different, think about Sakuraba as a good example of how much someone can fight successfully in a year against top guys. Also think about the concussion aspect.
Saku never healed from his original and I think that vanderlai is still suffering from his. you’ll notice this from a tendency to get “rung” more off of smaller hits. Especially the ones you would sustain in pre-fight training. This would set you up in a way for a very unstable situation in the fight. Nobody ever gets more than one concussion, they just reactivate the original. Reactivation of a concussion is what causes the real brain damage. So if you are sparring one day and think you hear a river flowing (and are not in fact near any rivers) try sitting out for a bit.
Keep your dukes up,
-chris[/quote]
True, the concussions are one aspect that I can’t really relate to, as our sparring sessions generally don’t leave any of us laid out like the pros (unless guys get a little too nuts and lose control or just decide to go all out,) but even from the perspective of all the minor bumps and bruises of training bjj daily…I’ve torn my rotator cuff (small tear, not completely so it didn’t require surgery,) sprained my ankle a couple of times, dislocated a rib, and there’s some loose cartilage in my knee that catches every once in awhile and locks my knee up…and this is from someone who will never fight in a real deal mma match. It is interesting that I haven’t been hurt while practicing striking though.
I can’t imagine how the pros are able to take all of this day in and day out…I wish I were living near vegas or cali so I could check out some of the pro camps to see what they do daily.
Ginatica natural
I just started doing the flexablity part as a dynamic warmup for BJJ class and my instructor has already commented on my hip movement improvement.