We usually have rolling as well, anywhere from 15-30 min, depending. Often i will also stick around after class and roll more.
Good point about not doing conditioning on a rolling day. My main thoughts concerning my workout schedule were should i workout twice a day and have more off days, or do more single day workouts but go 5-6 days till i take a day off. I’ll have to try out some different approaches.
Anton
[quote]Djwlfpack wrote:
Anton,
Let me ask you, in your BJJ classes, is it straight technique or is there rolling as well? If you do get to roll for say, 30 minutes, then I wouldn’t worry about doing conditioning on the same day; you’ll get enough conditioning from rolling.
As for your schedule, I’d think about switching your strength workout to Wed. instead of Tuesday, that way you won’t have to worry about being fatigued in BJJ that evening.[/quote]
I don’t know. I definitely like to do conditioning work in addition to rolling. I especially like to do it right before grappling work. Being tired already forces me to use technique. Also, you really can’t be over conditioned.
Or, were you concerned with over training? That can certainly happen.
Fireplug,
I was more worried about overtraining. Certainly if you can handle doing conditioning and BJJ on the same day then by all means, go ahead and do it.
My thoughts are that you wouldn’t want to do that multiple times in a week, though, unless you had the proper time to recover. I know for myself, I can’t handle that much on my plate.
BJJ (no-Gi)
Time: 2 hours
Notes: worked on guillotine chokes, both standing and from guard. Also worked on a guard sweep (it follows the same set-up as a guillotine only you trap your opponents arm and bridge up with the hips, winding up in mount position).
Rolling was really good. We had 5 guys, so one guy rotated out for a rest period. We worked from guard and at first went until either guy on top passed guard or bottom guy got a sweep or stood up. From there we went into free rolling. I was the smallest guy in the group but held my own and acutally sank in 2 guillotine chokes, so it was nice to execute what we practiced. I did get caught in an armbar and a triangle near the end, but otherwise I felt like I did a good job in terms of holding my position and being active, both from the top and bottom positions.
I really hope I can keep coming to this morning class at least once a week. I love working without the Gi, and it’s nice to roll with some new faces.
Dj, I think your bad weather finally clocked us here. I didn’t do the MMA thing tonight because of the shitstorm outside.
Lifted yesterday-
Bent Over Rows- 3x5
DB Incline Bench- 4x5
Front Squats- 3x5
Single leg BW deadlift- 3x5
Hammer Curls- 3x12
Tricep extensions with a 45 lb plate- 2x10
Strained left tricep that won’t go away, perennial left rotator cuff tear, and a severe strain in inside of my right elbow are hurting my pushing movements alot, but it felt better after lifting. Wanted to do back squats but the shoulder would have none of it.
Great thread. I’m doing Pankration and Muay Thai right now. I had to take some time off cause I sprained my AC joint which sucked because I couldn’t train in MMA or in the gym.
Weightlifting portion: 2-3X/week
Olympic lifts and compound movements. Usually about 3-5 movements. I usually use CW MRT principles with the total reps being b/w 5-15. I also do neck training; neck harness, bridges, isometric band head flexion. Grip training; hand grippers, plate pinches for reps/time, wrist extensions.
I try to get in 2 anaerobic training days in. I do a variety of stuff. Complexes, you feel like complete ass after you finish them, but you can tell they work. I also do alot of the conditioning from Ross Enamait’s book Ultimate intensity.
Then I train pankration 2 times a week and muay thai once a week.
My main weakness is cardio. My coach had me do 4, 5 minute rounds of MMA with one minute rest in between each bout. I was completely dead about half way into the second round, it was brutal. I hate cardio though, so I really have to push myself.
We worked attacks from the modified scarf hold yesterday. Its similar to head and arm, but instead of having a headlock you use that hand to grip his tricp or get an underhook. The headlock can be good, but its to easy for people to take your back or roll you from that position.
Worked a few cool subs, stepping your far leg over the head for an armbar, a step over triangle, then a few set ups for the kimura when you are sitting on their head.
I came away with some good principles and attacks to work with. I dont use this position much because being lighter i end up getting rolled.
Had some good grappling matches after class. I actually pulled of a clock choke which was cool. I took it easier during the rolling and tried to work more technique, rather than going all out with tournament style A-game.
Anton
Strength Workout
Time: 40 minutes, which includes post-workout stretching.
Notes: Was a bit sore from yesterday’s BJJ class, but after warming up, I was fine. Squats are getting better, hopefully I’ll get that up over 300 in the near future.
muay Thai
Time: 90 minutes
Notes: Worked on footwork and body positioning; getting yourself in the correct angles to counter-attack your opponent when he throws a punch or kick. Did some sparring where we tried to put the footwork into action. I got clocked a couple of times b/c I was too slow, but otherwise, felt good on my feet and had good lateral movement and was able to set up good angles for strikes, knees and kicks.
Left elbow is wicked sore. I think I might’ve hyper-extended it in Thursday’s BJJ class.
Gojuryu. Drilled in the basics, some takedowns from the ground.
Going to try to lift later on.
Lifted also.
Bench- 3x8
Stiff leg deadlift- 3x5
Pullups- 4x3 +25 lbs.
Situps- 3x5 +35 lbs on a slant board.
Curls- 3x8
Pushups- A bunch
Wanted to do overhead pressing, but my shoulder was so weak it was ridiculous. Didn’t bother me in my class, but lifting… I had to be fuckin careful.
Hey guys I think it was great idea to start this thread up. Im going to start up in some classes in January and am really looking forward to it. If its alright with you guys im going to start posting my strength training days in here than add in my technique training when the classes start to get rolling.
Jumped rope today, 5 rounds, just a minute a piece, a minute in between. I tried to end with pushups but I’m just all around beat up. Glad I didn’t have to work today, gives me a needed two day rest for the first time in a long time.
[quote]mmafan wrote:
Hey guys I think it was great idea to start this thread up. Im going to start up in some classes in January and am really looking forward to it. If its alright with you guys im going to start posting my strength training days in here than add in my technique training when the classes start to get rolling.[/quote]
Sounds good…let us know what type of classes you’ll be taking.
Heres the site of th eplace im joining http://midamericama.com/curriculum.html
Im thnking about taking their mma class and either gi or no gi class. What do you guys htink i should take out of gi or no gi?
If you’re main focus is MMA, then you’d get more out of no-Gi since, obviously, you can’t wear a Gi in MMA.
Gi classes are good, though, and shouldn’t be ignored all together. A lot of submission grappling tournaments are with a Gi, so if you’re ever looking to compete in one of those, it’d be a good idea to have a working knowledge of attacks and defenses with the Gi.
Goju-ryu tonight. Drilled kata, over, and over, and over. Then some open hand blocks mixed with throat strikes. Bruises all over the forearms, but everything crucial still feels OK.
This week is going to be very hit-and-miss in terms of working out. I didn’t get to lift yesterday b/c of work and today I won’t get to go to BJJ b/c of work.
I did manage to squeeze in a 30-min. session at the gym, though.
Lifted today.
Dumbell Incline Bench- 3x8
Pullups- 3x10
Hang Clean- 3x4
OHS- 3x8
Straight bar curls- 3x10
Tricep extensions- 2x8
Tomorrow I should be working MMA, then the day after that Goju-ryu again. It’s going to be a tough week.
[quote]FightinIrish26 wrote:
Lifted today.
Dumbell Incline Bench- 3x8
Pullups- 3x10
Hang Clean- 3x4
OHS- 3x8
Straight bar curls- 3x10
Tricep extensions- 2x8
Tomorrow I should be working MMA, then the day after that Goju-ryu again. It’s going to be a tough week.[/quote]
At least you get to train. It sucks not being able to go to classes. But, on the one hand, my elbow injury has improved a lot and should continue to get better with the rest.
By the way, what type of numbers are you putting up on these exercises?