[quote]darraghoconaill wrote:
A combination of all you’ve mentioned is what we employ at my gym. Our conditioning classes on a thursday will look something like this…
5 min round of boxing
Lifting complex of:
Bent over rows-Upright rows-hang cleans-push press-back squat for reps of 5 of each exercise, 4-3-2-1
sprints/sprawls
rest 30 seconds:
5 min round of boxing with takedowns
Same lifting complex as above just starting at 4-3-2-1
2.30min of sprints on spinning bike
rest 30 seconds:
repeat round 2
rest 30 seconds:
5 min round of ground and pound
lifting complexes
sprints/sprawls
rest 30 seconds:
depending on whether training for a fight or not more rounds will be added in with tire flips and sledgehammers thrown in around the place. Aside from this class all my conditioning comes from doing CrossFit
how about you guys routines? thoughts on ours?[/quote]
That’s a brutal workout. Those rest times are wicked short, too. I bet newcomers make a run to the restroom during this.
I forgot to mention barbell complexes. I also use those.
I like to do:
Warm-up
3 sets of Barbell Complexes (5-6 exercises for 6-8 reps for 3 min.) Rest 1 min. between sets
3 sets of bodyweight circuit w/45 sec. rest
3-4 sets of sprints (rest varies depending on how tired I am, but I try to keep it short).
haha yeh it’s a brutal workout alright! and you’d be right about newcomers making runs to the restroom! our coaches philosophy is “if you don’t get sick, you haven’t tried hard enough!” haha
It’s similar to something Cosgrove desgined. To be honest, I just came up with the exercises when I got to the gym. I hadn’t done complexes in a while, so it was tough, but in a good way. I used 75 pounds for the first set, then bumped it up to 85 and 95 for the final 2 sets.
Worked on sweeps from guard when opponent stands up to try and pass your guard. Drilled armbars and triangles, not so much the submission, but working on the speed of shifting the hips from side-to-side.
Rolled for 30 min. where we worked from guard, going until person on bottom gets a sub or gets on top; or the top person improves position.
We only had 4 people in class which was nice b/c it made for a better workout, as I didn’t have to sit any periods out. Did lock in a kimura and just missed an armbar (guys arm was like rubber, I had it in tight). Was real happy with my defense as I was able to keep guard and when we went to side control, I was able to re-claim full guard several times.
Worked on sweeps from guard when opponent stands up to try and pass your guard. Drilled armbars and triangles, not so much the submission, but working on the speed of shifting the hips from side-to-side.
Rolled for 30 min. where we worked from guard, going until person on bottom gets a sub or gets on top; or the top person improves position.
We only had 4 people in class which was nice b/c it made for a better workout, as I didn’t have to sit any periods out. Did lock in a kimura and just missed an armbar (guys arm was like rubber, I had it in tight). Was real happy with my defense as I was able to keep guard and when we went to side control, I was able to re-claim full guard several times.[/quote]
I did nearly the same thing. 3 rounds on the heavy bag working some hard right body hooks (I’m a southpaw).
Then rolling, pretty much what you did- triangle and armbars. I was just trying to get the form down since I’ve never done them.
I’m currently out of training in an effort to finish my degree with good grades, but when I am training my weekly schedule looks like this:
Mon: Grappling 1h, Fighters Training 1.5h
Tue: Conditioning 1h, Sambo 1h
Wed: Grappling 1h, Fighters Training 1.5h
Thurs: Conditioning 1h, Sambo 1h
Fri: OFF/Lifting if I am not too beat up
Sat: Wrestling, Kickboxing and Grappling for 3 hours total.
Sun: OFF/Lifting
Overall I feel like I get in great shape, but need more striking technique work. The problem is that I now have to commute an hour each way to get to everything but Sambo, so I can’t make all of the other classes that I want.
Your guy’s lifting looks just like mine. When I can, I do mainly WS4SB style lifts, mostly ME days.
[quote]fireplug52 wrote:
I’m currently out of training in an effort to finish my degree with good grades, but when I am training my weekly schedule looks like this:
Mon: Grappling 1h, Fighters Training 1.5h
Tue: Conditioning 1h, Sambo 1h
Wed: Grappling 1h, Fighters Training 1.5h
Thurs: Conditioning 1h, Sambo 1h
Fri: OFF/Lifting if I am not too beat up
Sat: Wrestling, Kickboxing and Grappling for 3 hours total.
Sun: OFF/Lifting
Overall I feel like I get in great shape, but need more striking technique work. The problem is that I now have to commute an hour each way to get to everything but Sambo, so I can’t make all of the other classes that I want.
Your guy’s lifting looks just like mine. When I can, I do mainly WS4SB style lifts, mostly ME days.[/quote]
Fireplug,
How much longer till you graduate?
Man, that’s a busy training schedule you kept. It brings up some interesting questions as well (others feel free to answer as well):
Since you were only lifting maybe 2x a week, how did you feel you stacked up, strength-wise, compared to other guys you trained with?
Do you feel like all the grappling and other training improved your strength in non-tangible ways (i.e. you felt stronger but harder to gauge b/c you’re not lifting weights)?
[quote]FightinIrish26 wrote:
Djwlfpack wrote:
BJJ (no Gi)
Time: 90 min.
Worked on sweeps from guard when opponent stands up to try and pass your guard. Drilled armbars and triangles, not so much the submission, but working on the speed of shifting the hips from side-to-side.
Rolled for 30 min. where we worked from guard, going until person on bottom gets a sub or gets on top; or the top person improves position.
We only had 4 people in class which was nice b/c it made for a better workout, as I didn’t have to sit any periods out. Did lock in a kimura and just missed an armbar (guys arm was like rubber, I had it in tight). Was real happy with my defense as I was able to keep guard and when we went to side control, I was able to re-claim full guard several times.
I did nearly the same thing. 3 rounds on the heavy bag working some hard right body hooks (I’m a southpaw).
Then rolling, pretty much what you did- triangle and armbars. I was just trying to get the form down since I’ve never done them.[/quote]
Repetition is the key with a lot of BJJ. The more you drill a technique, the better and faster, you’ll get at it.
[quote]Djwlfpack wrote:
Repetition is the key with a lot of BJJ. The more you drill a technique, the better and faster, you’ll get at it.[/quote]
Truth. Also, and this is especially true for people who come from wrestling backgrounds, you won’t learn anything going 100% all the time. You need to go slow to learn. High school wrestlers come in all the time and spaz out because I think they are afraid their coach is going to walk in and make them run 40 gassers if they aren’t swallowing vomit the whole workout.
[quote]Djwlfpack wrote:
Fireplug,
How much longer till you graduate?
Man, that’s a busy training schedule you kept. It brings up some interesting questions as well (others feel free to answer as well):
Since you were only lifting maybe 2x a week, how did you feel you stacked up, strength-wise, compared to other guys you trained with?
Do you feel like all the grappling and other training improved your strength in non-tangible ways (i.e. you felt stronger but harder to gauge b/c you’re not lifting weights)?[/quote]
Yeah, this is what I did for the last 6 weeks before my fight. That kind of dedication is one of the reasons why my club (along with some others, AMC for one) tends to dominate at shows we participate in.
I like to lift more when I am not specifically training for a fight. Though I never felt stronger on the mat than when doing that schedule. I really thrive in an insanely high volume environment. Also, I have been working directly with Scott Sonnon for S&C. He’s also my Sambo coach. You should check out his stuff. He is training Alberto Crane right now.
Definitely. My training partners told me I felt like a welterweight on the mat. But who knows, as the lightest guys at our club tend to be 180lbs most days. I work with the female fighters a lot. My lifting strength didn’t drop though.
[quote]fireplug52 wrote:
Djwlfpack wrote:
Fireplug,
How much longer till you graduate?
Man, that’s a busy training schedule you kept. It brings up some interesting questions as well (others feel free to answer as well):
Since you were only lifting maybe 2x a week, how did you feel you stacked up, strength-wise, compared to other guys you trained with?
Do you feel like all the grappling and other training improved your strength in non-tangible ways (i.e. you felt stronger but harder to gauge b/c you’re not lifting weights)?
Yeah, this is what I did for the last 6 weeks before my fight. That kind of dedication is one of the reasons why my club (along with some others, AMC for one) tends to dominate at shows we participate in.
I like to lift more when I am not specifically training for a fight. Though I never felt stronger on the mat than when doing that schedule. I really thrive in an insanely high volume environment. Also, I have been working directly with Scott Sonnon for S&C. He’s also my Sambo coach. You should check out his stuff. He is training Alberto Crane right now.
Definitely. My training partners told me I felt like a welterweight on the mat. But who knows, as the lightest guys at our club tend to be 180lbs most days. I work with the female fighters a lot. My lifting strength didn’t drop though.[/quote]
Thanks for the replies. Definitely something to consider in terms of schedule set-up for my next competition.
How long’d that broken elbow take to heal? That couldn’t have been pleasant.[/quote]
I didn’t heal, I have arthritis in my elbows as it is and now my left elbow grinds like crazy. I can get surgery but my doctor said to wait and see what happens.
Worked a lot of stuff off kicks in today’s class. Worked on inside leg kicks off a jab or straight. From there we did the same drill, only this time we threw knees to the opponent’s midsection as we dodged the punch. We did some sparring and also some leg conditioning, which consisted of our partner kicking us in the legs for 2 minutes. Not at 100 percent, but enough where you felt it.
It was a very good workout. Our usual instructor wasn’t there but our replacement was a guy who’s trained, and fought, over in Thailand. He taught us some cool things and I would have no problems with him teaching again.
I had to hold the pads a couple of times for him to demonstrate the next technique and his light kick was the hardest thing I’ve ever felt. Guy’s got devastating legs.
Goju ryu today. A black belt from Okinawa was there, so we were going full tilt with strikes and blocks. Black and blues all of the arms, rotator cuff feels like it’s going to shatter on my left arm.
Iv been wanting to get into MMA but I want to up my cardiovascular strength before I do. I was thinking a good training would be clean and snatching for 5 minutes none stop. This would work the entire body on a very intense level for 5 minutes which is the average length of a round. Thoughts?
[quote]HunterKiller wrote:
Iv been wanting to get into MMA but I want to up my cardiovascular strength before I do. I was thinking a good training would be clean and snatching for 5 minutes none stop. This would work the entire body on a very intense level for 5 minutes which is the average length of a round. Thoughts?[/quote]
My opinion is to just get in there and start training. Even if you’re in good shape you’ll be winded at first when training MMA; it’s just a different type of training. The more you train, the better your conditioning will be.