MMA Training Hub

Training
575

[quote]JonnyTMT wrote:
Hi guys. Love this website I’ve learned so much from it. I’m a Muay Thai fighter living in Thailand. Here are a couple of my fights

I am suffering from a stress fracture in my foot so I’m going to have to take a break from the regular 6+ hours of Muay Thai training everyday. Thought I could use this time to improve my strength and explosivity using a weight routine.

To start off I’m thinking of a routine including pull ups, deadlifts(assuming it doesn’t cause pain in my foot), dumbbell clean and press, plie squats, dumbbell bench press in a punching motion, one arm dumbbell rows and dumbbell swings as well as continuing the core work I already do that includes things like Russian twists, lying hip swings etc

What sort of set and rep range do you think I should use? I’m not really looking to gain any weight (I’m happy being tall and skinny haha), so I’m guessing reps of 3-5 for 3 sets with long rest breaks? Any feedback would be really appreciated.[/quote]

I was wondering, how long have you trained muay thai before you began to fight in bouts, whether they affected your official record or not. Im sure because you live in Thailand our situations will be different beings as thats the national sport pretty much, but i was wondering a ballpark because i have been doing it for the better part of half a year and am still skeptical on stepping in the ring…yet

576

Keep up the good work, guys. Work has been absolute hell the past week, as I was not only doing my regular assignments, but putting together 4 special sections. I’m fried but thankful it’s over.

Crossing my fingers that my schedule will become more manageable. It should, but there will still likely be conflicts with the BJJ/muay Thai schedule, so we’ll have to see what happens.

The Pancrease championships are going on Saturday about 30 min. from my home so I might go check those out, especially if some guys I train with are competing. At one time I was going to do this tourney, but obviously with my lack of training, that’s not going to happen.

On the plus-side I did get out and enjoy the 70-degree weather yesterday. Shot baskets for about 45 min. and then did 15 min. of conditioning. Ran some suicides (old-school!), skipped some rope and did some shadowboxing.

577

Did early morning weights…about 7:00am
Front Squats,5x5
Bent Over Row,5x5
One-Arm DB Snatch,5x5
DB Alternating Incline Press,5x5
90 sec. rest between sets.
Neck bridges(front/back),2x30sec. each
Went home took a 15min. ice bath…chilled out,ate,ran a few errands.

Napped around 11pm-12pm

6:30pm-8:30pm striking class…focused on a lot of defense to offense counters…and some conditioning.

Did a lot of mobility drills beforehand.

10min. of jump rope

4/3min. rounds of shadowboxing

4/3min. rounds of heavybag

Focus mitt drills:
4/3min. rounds of working counters off defense from straight rights,hooks to head/body,jabs…did burnouts(jab/cross)last 30 seconds of each round.

Thai pad drills:
5/4min rounds of working defense to offense…
parrying teep kicks-into roundhouse to hamstring…
grabbing teep-pulling opponent into straight right…
defending roundhouse with teep to thigh,stomach,or plant leg into straight right…
grab roundhouse-throw knees-push away and finish with roundhouse.
Finish each round with 5 fast roundhouse kicks each leg.

Conditioning drill:
Stand in front of partner(thai pads on)…do 10 burpees(gloves on)…then burnout punches for 30 seconds…burnout roundhouse kicks each leg for 30 seconds…rest 30 seconds…repeat 3 more times.

Move to heavy bag…20 hard kicks each leg…40 skipping knees. Fooled around did a few flying knees,superman punches,etc(you never know,right?). Did a little cool down and more stretching…then called it a night. Overall good class. Early morning cardio…Grappling tomorrow.

578

^^that shit looks like some fucking fun solid ass training schedule

579

DJWlfpack is going Semi-Pro like will farrell with the suicides LMAO lol

580

[quote]Xen Nova wrote:
^^that shit looks like some fucking fun solid ass training schedule[/quote]

I swear I could literally feel the fat melting off me. Nothing like having fun dying…lol.

581

Pipes06, I started fighting pro after about 4 months training in Thailand. I had been training in England before I moved here but the Thai trainers told me most of what I learned was wrong so I had to relearn everything haha

Why don’t you start off with some smoker/amateur fights? Does your trainer want you to fight?

582

Monday -6AM-7:30AM-Muay Thai Sparring/Cardio
1PM-2:30PM-Weights-Chest & Triceps
5PM-6:30-Muay Thai
7PM-9PM-No-Gi Brazilian Jiu-Jitsu
Tuesday-6AM-7AM-Cardio
1PM-2:30PM-Weights-Legs & Core
5PM-6:30PM-Brazilian Jiu-Jitsu
7PM-9PM-Muay Thai
Wednesday-6AM-7:30AM- MMA Sparring/Cardio
-1PM-2:30PM-Weights-Back & Biceps
-5PM-6:30PM-Muay Thai
-7PM-9PM-No-Gi Brazilian Jiu-Jitsu
Thursday-6AM-7AM-Cardio
-1PM-2:30-Weights-Shoulders & Core
-5PM-6:30-Brazilian Jiu-Jitsu
-7PM-9PM-Muay Thai
Friday-6AM-7:30AM- Muay Thai Sparring/Cardio
-1PM-2:30PM-Agility & Core
-5PM-6:30PM-Muay Thai
-6:30PM-8PM-No-Gi Brazilian Jiu-Jitsu
-8PM-10PM-Judo & Wrestling
Saturday-1PM-4PM-No-Gi & Gi Free Rolling Brazilian Jiu-Jitsu
-6PM-8PM-MMA Sparring

I can post the weights workouts Im doing if anyone is interested. Im totally open to suggestions, on supplements and weight workouts. Im 5’11 and 185.lbs. Id like to make it to 200lbs. Taking Powermass (Metabolic Drive type thing) 2:1:1 (Surge) and Animal M-stak (Alpha Male & BCAA’s). Thanks for any input our suggestions. Oh, and Im 20 and a full time university student if that matters at all.

583

For those of us who go crosseyed staring at the screen…

Monday:

6AM-7:30AM-Muay Thai Sparring/Cardio
1PM-2:30PM-Weights-Chest & Triceps
5PM-6:30-Muay Thai
7PM-9PM-No-Gi Brazilian Jiu-Jitsu

Tuesday:

6AM-7AM-Cardio
1PM-2:30PM-Weights-Legs & Core
5PM-6:30PM-Brazilian Jiu-Jitsu
7PM-9PM-Muay Thai

Wednesday:

6AM-7:30AM- MMA Sparring/Cardio
1PM-2:30PM-Weights-Back & Biceps
5PM-6:30PM-Muay Thai
7PM-9PM-No-Gi Brazilian Jiu-Jitsu

Thursday:

6AM-7AM-Cardio
1PM-2:30-Weights-Shoulders & Core
5PM-6:30-Brazilian Jiu-Jitsu
7PM-9PM-Muay Thai

Friday:

6AM-7:30AM- Muay Thai Sparring/Cardio
1PM-2:30PM-Agility & Core
5PM-6:30PM-Muay Thai
6:30PM-8PM-No-Gi Brazilian Jiu-Jitsu
8PM-10PM-Judo & Wrestling

Saturday
1PM-4PM-No-Gi & Gi Free Rolling Brazilian Jiu-Jitsu
6PM-8PM-MMA Sparring

^christ you train like you’re gettin paid for it :-p where do you train if you don’t mind me asking. if i could find a GOOD place that trains MT and BJJ w/o it being upwards to 300/month my schedule would probably look similar as well… conditioning bright and early, lift on lunch break, train hardcore at night… You must have designed your school schedule perfectly though…

584

[quote]Big_Boss wrote:
Xen Nova wrote:
^^that shit looks like some fucking fun solid ass training schedule

I swear I could literally feel the fat melting off me. Nothing like having fun dying…lol.[/quote]

hahaha, thats the best training though! when your body has that sense that “oh fuck i might really die right now” is when you start to see a real transformation in your mindset and in your body… like w/ squats if your body doesn’t feel like you’re spine is gonna snap it won’t respond the way you want it to!

585

[quote]Xen Nova wrote:
For those of us who go crosseyed staring at the screen…

Monday:

6AM-7:30AM-Muay Thai Sparring/Cardio
1PM-2:30PM-Weights-Chest & Triceps
5PM-6:30-Muay Thai
7PM-9PM-No-Gi Brazilian Jiu-Jitsu

Tuesday:

6AM-7AM-Cardio
1PM-2:30PM-Weights-Legs & Core
5PM-6:30PM-Brazilian Jiu-Jitsu
7PM-9PM-Muay Thai

Wednesday:

6AM-7:30AM- MMA Sparring/Cardio
1PM-2:30PM-Weights-Back & Biceps
5PM-6:30PM-Muay Thai
7PM-9PM-No-Gi Brazilian Jiu-Jitsu

Thursday:

6AM-7AM-Cardio
1PM-2:30-Weights-Shoulders & Core
5PM-6:30-Brazilian Jiu-Jitsu
7PM-9PM-Muay Thai

Friday:

6AM-7:30AM- Muay Thai Sparring/Cardio
1PM-2:30PM-Agility & Core
5PM-6:30PM-Muay Thai
6:30PM-8PM-No-Gi Brazilian Jiu-Jitsu
8PM-10PM-Judo & Wrestling

Saturday
1PM-4PM-No-Gi & Gi Free Rolling Brazilian Jiu-Jitsu
6PM-8PM-MMA Sparring

^christ you train like you’re gettin paid for it :-p where do you train if you don’t mind me asking. if i could find a GOOD place that trains MT and BJJ w/o it being upwards to 300/month my schedule would probably look similar as well… conditioning bright and early, lift on lunch break, train hardcore at night… You must have designed your school schedule perfectly though… [/quote]
Haha, thanks for fixing that up for me. It was my first ever post so it was bound to be a little hooped. Gyms called Fit Plus, were a Team Gurgel affiliate so all our belts are from Jorge Gurgel. Im originally from Toronto and when I moved out here for school in first year I went to the gym whenever I could. This year, I knew the schedule well in advance so I planned my class/labs/tutorials around it, which was a BITCH by the way.

I was on vacation in Mexico when course registration opened so a bunch of shit was full when I got back. Getting into wait listed classes is the biggest piss off of all time. One of my room mates was OVFL (Ontario Varsity Football League) running back of the year 3 years in a row and is a big sumbitch, and a Kinesiology student, so he made my weight workouts. But hes one of those genetically gifted guys, so the effectiveness of these workouts is debatable.

586

i figured by your join date, thats why i didn’t give you any shit over it … sounds like a tough schedule but glad you got it worked out…

id be interested in seeing this weight lifting your buddy has you doing…

i had something similar going when i was in uni and yes hard as hell to design classes to fit in training time. even harder to stay dedicated college punani is quite the distraction

587

Everything is 3 Sets, Reps are 10-10-8

Chest and Triceps (Week 1)
-1) Dumb bell bench press on stability ball
Triceps kickback
-2) Dumb bell flys on a stability ball
Overhead triceps extension
-3) Dumb bell pull-overs
Pyramid push ups
-4) Declined dumb bell bench press
One arm cable pull down

Chest and Triceps (week 2)
-1) Inclined dumb bell bench press
Inclined close grip bench press
-2) Bar bell bench press
Close grip bench press
-3) Inclined cable flyss
Triceps pulldown (rope)
-4) 3 sets of clap push-ups UNTIL FAILURE
3 sets of tricep dips UNTIL FAILURE

Back and Biceps (week 1)
-1) Lat pull-down with the seated row handle
Seated dumb bell curls
-2) Chin ups (weighted if necessary)
One arm preacher curl
-3) Seated row
Concentration curls
-4) Kneeling cable pull down
Bar bell curl on BOSU ball

Back and Biceps (week 2)
-1) Lat Pulldown with rope
Reverse grip bar bell curl
-2) Lat pull down
Cable curls
-3) One arm dumb bell row
Preacher curl
-4) Upright Row
I,T,W,L

Shoulders and Core (week 1)
-1) Overhead Olympic shoulder press
Dead lifts
-2) Norwegian Presses
-3) Standing dumb bell oblique crunches
Dumb bell Shrugs
-4) Reverse Flys
Lateral raise
Front raise

Shoulders and Core (week 2)
-1) Lateral raise to front raise
Reverse cable flyes
-2) Military press
Shoulder circuit
I, T, W, L
-3) Clean and jerk
Back extension
-4) Bar bell shoulder press
Declined med ball sit ups with a twist
-5) Eight minute abs

Legs and Core (week 1)
-1) 45 degree walking lunges with a med ball (knee)
One legged leg curl
-2) Cleans
-3) Squats
Two legged leg curl
-4) Chops
Tick tocks
-5) Leg press
Seated calf raises

Legs and Core (week 2)
- 1) Jump squats
45 degree declined twist with weight plate
-2) Plyometrics bounding, foot speed drill
Stability ball hamstrings
-3) One legged lunge squat with smith machine
Hamstrings with a partner
-4) Vertical ab shocker
Horizontal ab shocker

**The I,T,W,L thing is basically just shoulder rotators, broken down.
If anyone has any questions about what excercises are what because were calling them something weird. And if this is a shit workout, then for god sake tell me. Ive only been at this workout a while, I gained a good amount of weight in the summer between Grade 12 and First year, and this september (not the freshman 15) Im still defined and strong. I was national sprint kayaking team all through highschool so I still have all my definition and well above average strength to weight ratio. But for god sake, if thats a shit work out, just tell me, put this sick dog to sleep and get me onto something decent. Thanks alot guys.

588

^^^^ Dude, no joke, but by Thursday with that workout schedule I would be barely able to roll my ass out of bed…I’m guessing you don’t have any other hobbies or a chick.

589

[quote]slimjim wrote:
^^^^ Dude, no joke, but by Thursday with that workout schedule I would be barely able to roll my ass out of bed…I’m guessing you don’t have any other hobbies or a chick.[/quote]
Hahaha, if by hobby you mean Second Year BSc Honours Biology homework then yes, yes I do. And a chick, she plays volleyball for the University so she gets it though, shes got practices at the same time I do most of the time, she we roll in around the same time. Haha, and dont think the training keeps me from banging and drinking.
PS-Coachs really hate it when you shop up to morning sparring hungover/still drunk. Coming straight from the bar, to practice, is never, EVER a good idea.

590

Man that is one hell of a schedule! My only advice is stay motivated because when you get out of school your schedule is defiantly going to change. Best of luck.

591

[quote]JonnyTMT wrote:
Pipes06, I started fighting pro after about 4 months training in Thailand. I had been training in England before I moved here but the Thai trainers told me most of what I learned was wrong so I had to relearn everything haha

Why don’t you start off with some smoker/amateur fights? Does your trainer want you to fight?[/quote]

Im not exactly sure, we began to train 5 days a week 3 hours a day splitting sparring and bag time with actual lifting and hes been putting the thought in my head, but hasnt came out with it. I know its coming soon so I figured I would ballpark a usual time before most fighters actually began to fight.

594

I’ve been reading all the posts of this thread, full of usefull information. I’m fighting saturday(first fight) and my level of exitement keeps growing as the hour approaches.

As I have been training in mma like a madman over the past few months, I’ve kind of stopped lifting weights because I couldn’t find the energy to hit the weights between the hard wrestling drills and the sparring sessions.

Dropping down to 185 lbs(from roughly 200) has been quite easy, but still a pain in the ass, and when the fight is over, I’m gonna eat like a pig for at least one week, and I was wondering, does it make any sense to start a small clean bulk after my fight(focus a little bit more on strength training and eat more but still quite clean).

I’m a 10 percent bodyfat and I feel like a big middleweight(considering the fact that I’m weighin the day of the fight) but I could be bigger, I’m just goin to make a very light “cut”.

595

[quote]Maldoror wrote:
I’ve been reading all the posts of this thread, full of usefull information. I’m fighting saturday(first fight) and my level of exitement keeps growing as the hour approaches.

As I have been training in mma like a madman over the past few months, I’ve kind of stopped lifting weights because I couldn’t find the energy to hit the weights between the hard wrestling drills and the sparring sessions.

Dropping down to 185 lbs(from roughly 200) has been quite easy, but still a pain in the ass, and when the fight is over, I’m gonna eat like a pig for at least one week, and I was wondering, does it make any sense to start a small clean bulk after my fight(focus a little bit more on strength training and eat more but still quite clean).

I’m a 10 percent bodyfat and I feel like a big middleweight(considering the fact that I’m weighin the day of the fight) but I could be bigger, I’m just goin to make a very light “cut”.[/quote]

lol…honestly im not to sure im still new to the MMA scene myself, but I can only imagine how you feel for your first fight, but good luck man.

597

[quote]Xen Nova wrote:
Big_Boss wrote:
Xen Nova wrote:
^^that shit looks like some fucking fun solid ass training schedule

I swear I could literally feel the fat melting off me. Nothing like having fun dying…lol.

hahaha, thats the best training though! when your body has that sense that “oh fuck i might really die right now” is when you start to see a real transformation in your mindset and in your body… like w/ squats if your body doesn’t feel like you’re spine is gonna snap it won’t respond the way you want it to![/quote]

You got that right…thats exactly what I need. Hopeful it will pay off and I can actually get a fight here in Texas. Amatuer muay thai sucks in Texas right now. I’ve had two opponents back out on me…and NOT for injury reasons(cowards…lol).I might have to drop from 280lbs to 170lbs for someone to give me a damn fight around here! Or come out to Cali! I’m sure yall have some big boys for me.

Anyways…had Grappling tonight…

Mobility/Dynamic stretching

4/3min. rounds of pummeling

Worked shoots from wall to wall 3 times

Shrimping from wall to wall 3 times

Drilled double leg takedowns to side control

Drilled single leg takedowns to side control

3/5min. rounds of rolling…30secs. rest between rounds

Drilled double leg takedown defense(sprawl) to back mount then armbar

Drilled single leg takedown defense to kneebar/ankle lock

3/5min. rounds of rolling…30sec. rest between rounds

Drilled defending triangle/armbar by stacking,planting hand across face,and rotating hips out to side control.

Drilled getting armbar when being stacked(hooking leg,rotate hips,etc).

3/5min. rounds of rolling…30sec. rest

Cool down…stretch…done.

Seriously…I’m considering trying to drop to 240-250lbs without overtraining and burning myself out(which actually happened this past summer). I know what I need to do…its just tweaking the balance between my actual training,weights/conditioning, and nutrition I having the biggest issue with.

Any tips…suggestions…would be appreciated. And make for a good…and IMO,an important discussion. That is,if it hasn’t been discussed already.