REDEMPTION
Now that my work schedule has lightened up, it’s time to get back to the gym.
I’m going to train as much as I can June-August and am thinking of entering another submission grappling tourney in Sept., to try and get the bad taste from the last one out of my mouth.
Strength Workout
Finally back to a computer, training has been good though.
My lifts this week, I backed down as it’s been 4 weeks since my last backdown. All I really ever drop are Squats and Bench movements though, haha.
Just to go over this week…
Monday
Lift- Power Pull/Hang Clean/Power Clean Combo- 4x175 (no straps)
Power Pull/Clean & Jerk/Push Press/Clean & Jerk/Bent Over Row Complex- 6ea. x 155 (no straps, sucked in that great, positive way)
Squat- 5x295, 5x345, 3x375 (I know I backed down to recover better, but I still don’t like how heavy this is suddently feeling)
Lat Pulldown- 3 Sets of 6, diff. grips
RDL- 10x215, 10x235, 10x255
Posterior Delt Raise- 2 Sets of 15x20
Tuesday
BJJ- Seemed like a back-to-basics class. Worked on shrimping back into the guard from different side control positions, scissors sweep, and the kimura sweep. Then we did technique/conditioning drills, starting with battling for takedowns in a last-man standing format (usually my best drill), then a guard/sweep drill.
1 Hour break…
Training with training partner- Takedown sparring drills (Rotated one man fighting for takedowns, the other striking and defending takedowns), 5x3:00 rd
Anaerobic Upper Body Plyos
Thursday
Lift- Snatch Pull/Hang Snatch/Overhead Squat Complex- 3ea x160
Hang Clean- 5x225, 5x255 (not feeling this one at all today, but got it done)
Bench Press- 5x225, 5x225, 4x235
Glute Ham Raise- 2 Sets of 15
Hammer Low Rows- 2 Sets of 15x155 ea side
SA DB Row- 15x85
Towel Chinups- 15
Fat Bar Curls- 20x70
1 Hour Break…
Training with training partner- Elbow Wedge Guard Escape
Hip Raising Drill from Guard (kept flowing into moves that required me to keep my hips raised into my opponent)
Tree Drill (opponent is standing in my guard but I hold his wrists, and alternate pulling the arms while moving my feet on his hips or other pivot points like behind the knees and calves)
Hip Toss, Judo Throws, Foot Sweeps
Foot Sweep Drill
Overall I’ve felt really good with this week, except for a few lifts not going as well as I’d like. Hopefully, I’ll have a good trip to the boxing gym. Not bad for 3 nights this week with less than 3 hours of sleep.
I also started a mild diet this Monday, using a little carb cycling for now. No specific goal though or else I’d have used a lot of calculations, this time I only used my BMR, Cost of Activity, and the calorie costs of my workouts.
Muay Thai today. Kicked my ass, as this was my first MT class in a couple of months. Went 1 hr, 45 min.
Started off working single punches, then moved to punch combos and then defense/head movement. Moved on to kicks, did a few rounds to warm up, then tied everything all in together.
Also did some clinch work. Great class, but I’ll be feeling it for sure tomorrow.
It was great to be back in the gym, though.
Here’s a question for the board:
Accessory Work
-What bodyparts (arms, forearms, calves) do you focus on?
-What exercises do you do?
Yesterday’s workout: sparring in my backyard in 96 degree heat w/ my buddy Fred. You know that saying “everybody’s got a plan til they get hit in the face”? Well, that’s me. He’s teaching me, helping me with certain strategies, & I’m really thinking about it, but once we start going & I take a few good hits, I go straight to lizard brain & just start trying to stick my fist or foot into any hole I can find. I’ll be glad when I can start to get past it & keep my brain in the game. He did tell my husband later that I was relentless, though, which made me happy.
I’m preparing for next saturday’s rank test, where I’m expecting one person I’ll be sparring to try to take me out with a knee to the liver (she’s done it before, with great success). Not this time.
Djwlfpack, to answer your question, my shoulders get tired quickly from holding pads or sparring, so I’m starting to do handstand pushups. I’m trying, anyway!
Strength Workout
1A. Cable Chest Press, 5x5
1B. Weighted Chins, 5x5
2A. DB Split Squat, 3x8
2B. 1-leg DB Romanian DL, 3x8
OK, another question.
Yesterday I asked about accessory work (how much, which bodyparts), and today’s question is…
TRAINING TWICE A DAY
Who here does it?
What does your day look like?
How much time inbetween workouts do you allow?
I’ve been toying with the idea of bumping my training up to 2x a day for a couple of days a week while I have the extra time in the summer.
Was thinking of doing conditioning around lunch time, then going to BJJ/Muay Thai, 6 hours later.
Well, I guess I should stop lurking and go ahead with posting my workouts 
The first class:
-Drilled on sprawl/takedown defense
-Armbars from the bottom
-Triangle chokes and defenses
-3x3 minute rounds of grappling from the knees
The next class we:
-3 minutes of shadow boxing
-drilled focus pads for various combos and counter drills
-worked on punch/knee/kick combos
Before class I warmed up by shadow boxing and focusing on my footwork and head movement, something I need to work on. Both classes included enough conditioning/core work to provide plenty of general misery and suffering. This is what I need more than anything right now though. If I don’t get my weight down considerably and my conditioning way up, I won’t be getting into the cage anytime soon. I can do without the Tank Abott refernces
I just got back into training this week. School picked up too much to train, but I hope to have another 2 fights over the summer.
Anyhoo, conditioning today:
75 wall balls,
60 pushup, to triangle extension roll-backs (best I could do to describe it),
45 x across the room Farmers Walk with 72lb kb,
30 pullups.
For time.
Hell on the forearms, which happens to be my favorite accessory part to work. So much in grappling and MMA is about grip. If you have a strong, well-conditioned grip you can really pull off techniques.
[quote]Djwlfpack wrote:
OK, another question.
TRAINING TWICE A DAY
Who here does it?
What does your day look like?
How much time inbetween workouts do you allow?[/quote]
Yeah. That’s standard issue for me.
Here’s how it looks:
Muay Thai Class M&W or M-W-F, AM
Lift M-W-F, PM
Cardio: Daily, which means sometimes twice on class day if class is a lot of conditioning work. Cardio duration and intensity get tweaked to offset what I’ve done in class.
Karate practice: catch as catch can around other stuff.
Stretching: ditto.
On MT day I do an 8:30 AM class, then go home and hit the weights sometime between 1-5. Then I do another 30-45 minutes of cardio immediately following lifting.
On non-class, non-lifting days (Tues, Thurs, Sat or Sun.) I take my dogs and hike hills for an hour in the morning, sometimes with a loaded backpack (40 lbs.) or do treadmill hills, then do interval or endurance work (treadmill, elliptical, spin or road bike) in late afternoon. I also have an assortment of horses that have to get worked daily, a dog that needs to run a few agility drills daily and another who gets herding practice.
I live on a small farm. Sometimes a good portion of my day is very physical, depending upon what’s going on. Right now it’s haying season, which means I get to OHP a lot of bales. I’m also moving a lot of stone and dirt around … the old fashioned way. (By hand!)
Cappy
Some of my training now is twice a day, and I’m forced to do them back-to-back. When I’m in charge of it I try to really push the intensity and quality and keeping it short for the first session, then the second session is more laid-back, focusing on technique drills. I find it’s really not that bad energy-wise, but if there’s a lot of sparring or mits it’s a different story. Recovery drinks + energy drinks = the win
[quote]Capacity wrote:
Djwlfpack wrote:
OK, another question.
TRAINING TWICE A DAY
Who here does it?
What does your day look like?
How much time inbetween workouts do you allow?
Yeah. That’s standard issue for me.
Here’s how it looks:
Muay Thai Class M&W or M-W-F, AM
Lift M-W-F, PM
Cardio: Daily, which means sometimes twice on class day if class is a lot of conditioning work. Cardio duration and intensity get tweaked to offset what I’ve done in class.
Karate practice: catch as catch can around other stuff.
Stretching: ditto.
On MT day I do an 8:30 AM class, then go home and hit the weights sometime between 1-5. Then I do another 30-45 minutes of cardio immediately following lifting.
On non-class, non-lifting days (Tues, Thurs, Sat or Sun.) I take my dogs and hike hills for an hour in the morning, sometimes with a loaded backpack (40 lbs.) or do treadmill hills, then do interval or endurance work (treadmill, elliptical, spin or road bike) in late afternoon. I also have an assortment of horses that have to get worked daily, a dog that needs to run a few agility drills daily and another who gets herding practice.
I live on a small farm. Sometimes a good portion of my day is very physical, depending upon what’s going on. Right now it’s haying season, which means I get to OHP a lot of bales. I’m also moving a lot of stone and dirt around … the old fashioned way. (By hand!)
Cappy[/quote]
Wowee. Awesome!
I’ve got 3 tournaments in the next few months, June 21, July 19 and September 13, so I plan on switching to more of a conditioning focus in my training with more body weight, kettlebells, etc. I’ll still have at least one maximal strength day each week to make sure I stay strong.
I’ve set a couple goals for these tournaments.
These are the last three tournaments where I’ll be able to compete at the beginner level, so my goal is to medal in 2 out of the three and to get first place in at least one. I think my technique is good enough to accomplish this, but I need to make sure my conditioning and strength are there.
I want to compete at 189.9 at the September 13 NAGA. My first tournament I competed at 235 (and got killed), my last one I competed at 199.9 (and did much better). Right now I’m walking around at about 210 and my plan is to be at 195 and cut to 189.9. I should be at single digit body fat at 195, for the first time in my life, so I’m pretty excited about being so close. The June and July tournaments I’ll be competing in the 190 - 215 weight class.
Yesterday’s workouts:
Morning Gi class - Went over some chokes from the back and one cool transition from the choke to an arm bar. I had three 6 minute rolls, all with blue belts. I actually held my own against them today. I didn’t �??win�??, but I didn’t get destroyed either, so that�??s a good sign. I’ve started to concentrate on constantly keeping my hips moving, so the second someone passes my guard I start shrimping out, instead of letting them get set. This is really making a big difference.
Evening Conditioning - 5 rounds, 30 seconds at each station.
Handstand pushups / holds
Burpees
Kettlebell swings
Weighted step ups
Explosive pushups
Abs �?? different each round
Plank
I figured I would join in the thread as well.
I am coming back from a groin injury so I am taking it easy.
Last nights workout
pullups
6,5,4,4,5,6,6,4… failure
Overheard press
40X6 for four sets
HS One arm rows
90X5 for 5 sets
Seated power cleans
15X12 for three sets
good mornings
75X5
for five sets.
Circuit cardio
BW squats 20
pushups 20
lunges 20
situps 20
jumping jacks 30
burpees 10
repeat for 8 min.
Hurray for me, I’m level 3! We finally had rank test yesterday - started at 10:30 in the morning & ended at 6:45 that evening. We had one 7 minute break & one 20 minute break. Brutal.
I remember my brain just going numb & shutting down at some points &, strangely, it seemed like I performed best then because my body just took over & did what it was trained to do. Around 3 o’clock our crazy teacher decided we looked tired & decided to “give us a break” by sending us out into the 94 degree heat to run a mile, then straight back to combatives. Um, thanks.
I’ll go to get my actual score tomorrow, but I’m guessing I did best on self-defense & groundfighting (as these are my favorites), rather than on puching, blocking & kicking techniques. Repeatedly blocking kicks to the head, or whatever, becomes really painful after a while, so sometimes I tend to pull away a bit instead of continuing to go in as hard.
I wouldn’t be surprised if I were counted off for this. I’m including a picture of me & my boo-boos, but I don’t know if they’ll show up well. My husband asked me to wear long sleeves when we go out tonight so people don’t think I’m a battered wife. No training for me for a few days as there’s no limb left unbruised & I don’t want to take any blows on top of bruises.
Awseome job, MP! You rock!
Cappy
[quote]Miss Parker wrote:
Hurray for me, I’m level 3! We finally had rank test yesterday - started at 10:30 in the morning & ended at 6:45 that evening. We had one 7 minute break & one 20 minute break. Brutal.
I remember my brain just going numb & shutting down at some points &, strangely, it seemed like I performed best then because my body just took over & did what it was trained to do. Around 3 o’clock our crazy teacher decided we looked tired & decided to “give us a break” by sending us out into the 94 degree heat to run a mile, then straight back to combatives. Um, thanks.
I’ll go to get my actual score tomorrow, but I’m guessing I did best on self-defense & groundfighting (as these are my favorites), rather than on puching, blocking & kicking techniques. Repeatedly blocking kicks to the head, or whatever, becomes really painful after a while, so sometimes I tend to pull away a bit instead of continuing to go in as hard.
I wouldn’t be surprised if I were counted off for this. I’m including a picture of me & my boo-boos, but I don’t know if they’ll show up well.
My husband asked me to wear long sleeves when we go out tonight so people don’t think I’m a battered wife. No training for me for a few days as there’s no limb left unbruised & I don’t want to take any blows on top of bruises.[/quote]
Great job! I’m not all that familiar with Krav, so was just curious if this all-day testing is normal?
Judging by the photo, looks like it was very intense. Keep up the good work.
[quote]Djwlfpack wrote:
OK, another question.
Yesterday I asked about accessory work (how much, which bodyparts), and today’s question is…
TRAINING TWICE A DAY
Who here does it?
What does your day look like?
How much time inbetween workouts do you allow?
I’ve been toying with the idea of bumping my training up to 2x a day for a couple of days a week while I have the extra time in the summer.
Was thinking of doing conditioning around lunch time, then going to BJJ/Muay Thai, 6 hours later.[/quote]
Me
A wild mess
about 6-7hrs
[quote]Djwlfpack wrote:
Great job! I’m not all that familiar with Krav, so was just curious if this all-day testing is normal?
Thanks, Djwlfpack, very much! Yes, its normal I’m afraid, though the previous test was only six & a half hours. Before the test you do a “seminar” that any student at that level can attend, whether they are testing or not. You do the entire test, with guidance from the teacher, and ask any last minute questions you may have. How you perform at the seminar determines whether you will be allowed to test.
Even though you have already received formal permission to test at this point, they can still ask you to leave if you do not perform well. I know 2 people this has happened to. Then you take a short break to rest & eat (this was the 20 min break) and begin the test. You may not ask questions. You go 100% on every technique or they kick your ass out. Krav was created for & is still used in war, so their philosophy is that anyone can fight when they are fresh.
What are you going to do when your life is on the line & you’re completely exhausted? Do you have the will to survive, to fight? Before the seminar my teacher asked me how I was feeling & said to me, “No matter what, keep fighting. If you mess up, don’t stop & start over, keep fighting. My job is to make you quit, your job is to not quit, no matter what.”
That’s krav in a nutshell.
And thanks for always being sweet!
Saturday had judo practice
Ended with 15 minutes of king of the hill. Which left me spent by the time it was all over.
