MMA Training Hub

Training
1034

Went to the chiropractor, he said I just strained the muscle in my shoulder & to ice it & give it a little time. Hurray!

first hour - cardio/heavy bag. Stupid girl, I did not eat enough today so I bonked a bit during class, not too bad though.

2nd hour, level 2/3 krav - lots of punch combos on the focus mitts, lots of bob & weave. Then bear hug from behind, arms free. Worked individually for a while on lead leg roundhouse with this young woman who just has devastating kicks & she really helped me.

This is one kick I’d very much like to nail, as it’s what she used on my liver once to introduce me to my mortality, so I know its useful.

1035

[quote]Melvin Smiley wrote:
Vash wrote:
Where in Arkansas? I was from El Dorado, the anus of the state, but made it up north off and on.

I’m up in Batesville. I think I heard you mention the guys at West Little Rock on another thread, I’ve been training with Matt and Roli since before they opened the We$t$ide. They’re great guys.
[/quote]

I was up there for a minute, but never got to go by the 'Side.

You ever work out with Don Johnson? I used to roll with him when he was deep-south.

1036

check it out–I’m taking Rocky’s back!

1037

Tell him in a Russian accent, “I mahst destroy you.”

1038

Hey, here’s a freebie for all you with the shoulder injuries:

Coach’s Shoulder Rehab Program

Workout #1

Using a 1-3 lb DB

  1. Hold the arms straight out in front, chest level and make small circles
    10 clockwise/10 counter-clockwise

  2. Straight out to the sides, same thing

  3. Hold arms as far behind you as you can, still chest level, same thing

  4. Hold arms straight downward at the sides, hip level, same thing

  5. Hold arms STRAIGHT overhead, elbows extended and locked, biceps behind ears, same thing locked

  6. Arms straight, cross arms in front of the body, left-over-right/right-over-left in figure eights
    10 reps total

  7. Same move, but reversed, 10 reps total

  8. Egyptian
    Raise your left arm 90 degrees out to your side and bend your elbow 90 degrees so that your palm faces forward. Do the same with your right arm, only point your fingers down and face your palm behind you. Turn your head to the right as far as possible, as if you were looking over your right shoulder [1], Reverse the position of your hands and turn your head the other direction. That’s one rep.
    Do 10 reps.

  9. Double Back Stroke
    Arms straight, (like whizzers) 10 reps

  10. Double Front Butterfly Stroke, like in a pool
    10 reps

  11. Sprinter
    Hold your arms at the sides bent 90-degrees at the elbows
    Swing the arms as if sprinting full speed, 10 reps

  12. Reverse Turkish Get-Up

a) clean & press a KB overhead
b) reverse lunge back and pause…
c) pivot on the knee, placing opposite hand on the floor and pause…
d) slide the leg through as if doing a sit-out and s-l-o-w-l-y sit down
e) turning slightly to the side, find the floor with your elbow and shoulder, then the other shoulder
go very slowly and pause up to 10 sec in each position. the idea is to build shoulder stability.
f) reverse order and get back up.

  1. Sprints x 20
    Find the steepest hill you can, or longest, steepest flight of stairs (garage ramp or stadium)
    Each sprint should last from 12-20 sec, then walk back down to the bottom and repeat

  2. Crunches on stability ball
    Perform as many as possible in 2 min
    without cheating or any momentum
    slow, smooth cadence, keeping maximum attention on the abs
    If you’re doing it right, you’ll really fatigue in about 1 min
    but continue on anyways for 2 min

Workout #2

  1. Jump Rope w/ Lifeline heavy speed rope
    30 sec on/30 sec off, for 10 min

  2. Kettlebell 2-Hand Swings
    w/ the heaviest bell you have
    30 sec on/30 sec off, for 10 min

  3. Abdominal Complex
    a) with legs @ 90-degree angle against a wall,
    slowly reach up with the fingertips for the toes, 20 reps
    b) with the legs still up on the wall, twist the feet together from side-to-side (place a yoga block between the ankles)
    and, reach for the outside ankle with the fingertips, 20 reps left, then 20 reps right
    c) legs still up on wall, hands clasped behind neck, alternately touch opposite elbow to opposite knee
    don’t worry about actually touching, but make the supreme effort

  • Be sure to touch the head to the floor between each alternate rep–no cheating!

  1. Elbow Plank, 1 min

  2. T-Pose, 1 min
    http://www.bikramyogabyronbay.com.au/images/poses/pooma_salabhasana_1.jpg

Alternate these two workouts every other day.
On off days, bike, swim, walk or run.

1039

[quote]downwardog wrote:
check it out–I’m taking Rocky’s back![/quote]

Where is the Rocky statue now? Last time I was there, they had moved it off the steps of the Library. First time I was there, the steps were under construction and I couldn’t see it. I do have a cool photo, though.

1040

[quote]downwardog wrote:
Hey, here’s a freebie for all you with the shoulder injuries:

Wow, thanks, DD!

1041

It’s just along side the stairs now.

It was hilarious, two buses full of a church group with priests, nuns and counselors pulled up out front and they all tore out of the bus and ran up the stairs, arms swingin and laughing out and shouting.

Everyone was taking photos with Rocky, wanting to pose and punch and hold their arms up but feeling a little self-conscious in front of everybody else.

1042

I trained with him some a few years ago at Living Defense Martial Arts. He’s REALLY good.

1043

[quote]Melvin Smiley wrote:
Vash wrote: You ever work out with Don Johnson? I used to roll with him when he was deep-south.

I trained with him some a few years ago at Living Defense Martial Arts. He’s REALLY good.
[/quote]

Back before he cut down to 180, he was rolling with one of my instructors, and he (the karate guy) got him in an armbar crucifix . . . Don then stood up and starting flexing, asking if we liked his new gi top.

The instructor, of course, is still on his back, trying his damndest to submit him.

Don’s working with my old chiro. I’ll have to stop by and see how he’s been.

1044

Don seems like he’s always having a good time.

A couple weeks ago just for fun I showed one of our whitebelts the gogoplata, and I’ll be damned if he didn’t catch me with it last night. Made me feel proud for teaching him but kinda dumb for getting gogo’d by a white belt haha

Something that’s been working really well for me lately has been setting up an armbar from backmount using a half-nelson. Whichever side I have the half-nelson on is the arm I’m going to take. It’s a nice set-up because not only do you have control of the arm, but you’ve also got control of the head so it’s easier to get (and keep) your leg over their head. It’s deceptively simple for as slick as it looks.

1045

Hello,

I had my first Krav Maga class yesterday. Thought I was going to throw up after the “warm-up”. Did a bunch of combo punches and blocks after that. Had a blast.

This is my first time doing anything like this and I’m looking forward to going back tomorrow.

1046

[quote]sen say wrote:
Hello,

I had my first Krav Maga class yesterday. Thought I was going to throw up after the “warm-up”. Did a bunch of combo punches and blocks after that. Had a blast.

This is my first time doing anything like this and I’m looking forward to going back tomorrow.[/quote]

Awesome. Hope you continue to enjoy the classes.

1048

Hurray, Sen Say! Did She Say go, too?

1049

[quote]sen say wrote:

…I had my first Krav Maga class yesterday…[/quote]

Yay, sen say!

I’m celebrating the good news!

1050

First hour, level 1 - worked with a very sweaty 16 year old boy with big muscles & much better control than I would have guessed at his age. Straight punches, elbows 1 through 3, groin kicks + shooting in to finish off w/ knees, then front & back chokes.

I get so excited when a big guy braces himself & I can still strike him hard enough to push him back! Then I have to force myself not to start giggling like a dork. He’s a good boy, hits hard, gonna make his mama proud.

2nd hour, level 2/3 - still babying my shoulder, so during the warmups when everybody else did pushups I did jumping squats, then more jumping squats when everybody else did them, then we did bob & weave.

Yikes! Also, covering up to block a hook and countering with a cross. And lots of round robin sparring. I need to keep my hands up when I get tired & stop apologizing when I hit people in the face. I never hear the guys do that, but we girls all seem to do it, then everybody screams “DO NOT APOLOGIZE”.

Females only sparred other females tonight, as the couple of professional MMA guys who train there needed a warmup & did a round robin with the guys. “50% only” they said. Ha. Blood on the mat. Lots of bewildered looks on the faces of the non-pros!

1051

[quote]Miss Parker wrote:

I get so excited when a big guy braces himself & I can still strike him hard enough to push him back![/quote]

Most of the guys in my class are used to me now and are ready for it. By the same token, they also know I’ll take as good as I give and will let fly with me. Obviously, they have to hold back to some degree or some of them would crush me like a bug.

I think I’ve only had to ask one guy to take it down a notch. I watched him walk in with a giant cup of coffee and he’s a bit “speedy” to begin with.

He’s 6’3’, 215# and when I got paired with him I thought to myself, “Oh, oh!” We were doing kick drills and the fist few kicks he threw damn near launched me across the gym. I felt like a cartoon character!

When I asked him to back it off a bit I could tell the light was on but nobody was home. He launched me again and I was like, “YO! Lighten up!” He kinda shook his head, his eyes came back into focus and he apologized. Sheesh. I’m almost half his bodyweight for crying out loud! Nice guy, just a wee bit intense.

I don’t giggle when I spar with the guys. Nope. When I spar with the other female, yes, sometimes we’ll laugh at some of the stupid stuff we do. But I laugh a lot less often now. I’m not as nervous or self-conscious as I was when I first started.

Sometimes I just forget to keep my hands up. Not tired, just plain old stupid concentrating-on-something-else so hard that I foget. Duh.

And I never apologize unless I’m sparring with someone with less experience who doesn’t have their defense skills up and running for them yet. I took a hard teep from a much taller opponent that caught me right between the boobs.

He didn’t apologize and I didn’t expect him to, either. Shit happens. My job is to keep going like it didn’t. So … If I accidently nail one of the guys in the nuts am I suppose to feel bad, stop and apologize?

Much better for me when we mix it up. I don’t mind sparring with the other female, but it’s not nearly as challenging when I do. Fun, but I don’t walk away knowing I’ve really been tested. Course, that’s probably how most the guys feel when they have to spar with me. :frowning: One of my goals is to make sure that changes.

Cappy

1052

[quote]Capacity wrote:

And I never apologize unless I’m sparring with someone with less experience who doesn’t have their defense skills up and running for them yet.
[/quote]

Yep, the “nice girl” inside me is still pulling her punches & apologizing for hitting someone hard in the face. I need to get that bitch drunk & dump her in a field somewhere. :slight_smile:

In fact, I just now got home from a private with the Gorgeous Bastard, & we worked on adding power to my punches for the entire hour. My arms are pooped - when I lift a water glass to my mouth my hand & arm shakes! So, I’m happy.

I used to get very frustrated with myself over this, but I’ve decided its just going to take time & practice. I WILL get there, regardless of how long it takes.

1053

[quote]Miss Parker wrote:

Yep, the “nice girl” inside me is still pulling her punches & apologizing for hitting someone hard in the face. I need to get that bitch drunk & dump her in a field somewhere. :)[/quote]

You’re too funny!

Yeah, I hear ya. I used to get frustrated over way too much, but I’m getting less so. Once you get a few sessions under your belt where you know you’re thinking on your feet it’s easier to be patient when you screw up. Or so it seems.

Cappy

1054

Hee hee. I’ve been out drinking. Bad girl. Tomorrow I have to spar a girl who outweighs me by at least 50 pounds - shit, her tits alone outweigh me by 30. Herboyfriend is a pro fighter who trains her & she has a reputation for ferocity.

Good-bye everybody!!@