Endurance Workout
Circuit work, consisting of:
Walking Lunges, 10 each leg
Medicine ball mountain climbers, 10 reps
Medicine ball pushups, 10 reps
Prisoner squats, 20 reps
Mixed-grip pullups, 8 reps
Hanging knee raises, 15 reps
Rope skipping, 50 reps
No rest between exercises; 60 seconds rest after completion of circuit; repeat 2 times for total of 3 sets.
This was a tough workout. Tomorrow morning going to BJJ.
Lets not overreact guys. We just like to have fun and compete with one another.
[quote]Jesse wrote:
Question for all… Whats the name of the excerise that u see on every episode of “The Ultimate Fighter” in which the participant grabs a 45 lbs plate and moves it in circles around his head?? What muscles does it work? what is the point of it? why do they do it?
I wish i could better describe it but anyone who has seen this show will surely know what im talking about[/quote]
I actually do it from time to time to warm up my shoulders before bench pressing. My guess is that Jens Pulver had his guys doing it (he’s the only coach I specifically remember having his guys perform it, could be wrong as I usually fast forward to the fights) to warm up their shoulders before hitting mits, possibly for time as some sort of shoulder endurance workout. Unless you are weak as a kitten I can’t see it being anything that would build strength or hypertrophy.
BJJ (no-Gi)
Time: 2 hours
Notes: worked on cross-side position, drilling some transitions into submissions, and also moving from cross-side to mount position.
Rolled for 45 min. I was spent by the end but had a good time. I was dwarfed by a lot of the guys in the class (I’m around 185 and I swear most guys today were 230-250), so I focused a lot of defensive techniques and controlling my breathing from bottom position. Actually got a few sweeps and defended all sub attempts against me pretty well. Only gave up mount twice. When I worked from cross-side I was able to mount several times and did score a nice armbar.
Lift tomorrow.
[quote]Djwlfpack wrote:
BJJ (no-Gi)
Time: 2 hours
Notes: worked on cross-side position, drilling some transitions into submissions, and also moving from cross-side to mount position.
Rolled for 45 min. I was spent by the end but had a good time. I was dwarfed by a lot of the guys in the class (I’m around 185 and I swear most guys today were 230-250), so I focused a lot of defensive techniques and controlling my breathing from bottom position. Actually got a few sweeps and defended all sub attempts against me pretty well. Only gave up mount twice. When I worked from cross-side I was able to mount several times and did score a nice armbar.
Lift tomorrow.[/quote]
Nice, looks along the lines of what I’ll be doig later today. You do BJJ three times a week, one no-gi, two gi?
So you weren’t submitted in 45 minutes of rolling? or did I read that wrong. Thats pretty respectable.
[quote]Power GnP wrote:
Djwlfpack wrote:
BJJ (no-Gi)
Time: 2 hours
Notes: worked on cross-side position, drilling some transitions into submissions, and also moving from cross-side to mount position.
Rolled for 45 min. I was spent by the end but had a good time. I was dwarfed by a lot of the guys in the class (I’m around 185 and I swear most guys today were 230-250), so I focused a lot of defensive techniques and controlling my breathing from bottom position. Actually got a few sweeps and defended all sub attempts against me pretty well. Only gave up mount twice. When I worked from cross-side I was able to mount several times and did score a nice armbar.
Lift tomorrow.
Nice, looks along the lines of what I’ll be doig later today. You do BJJ three times a week, one no-gi, two gi?
So you weren’t submitted in 45 minutes of rolling? or did I read that wrong. Thats pretty respectable.[/quote]
Ideally I would follow that schedule; unfortunately work gets in the way of that right now, so I’m only getting on the mat twice a week (one Gi, one no-Gi) and one day a week of muay Thai.
Right, I wasn’t submitted. I was in trouble a few times, but had good defense and was able to ride out the storm until the round ended. Thanks for the compliment.
Strength Workout
1A. Deadlift, 5x3-5: 295 (5), 315 (5), 315 (5), 315 (5), 315 (4)
1B. Med. Ball V-up, 5x12: BW + 12 lbs. (12)
2A. One-arm DB clean & press, 3x5: 45 (5)
2B. Inverted rows, 3x10: BW (10)
3A. Two-handed DB swings, 2x15: 40 (15)
3B. Jumping lunges, 2x10: BW
Time: 40 min.
Notes: Good workout. Happy with DL number, as I hadn’t done that exercise in a few months.
Is it just you and some training partners or a formal class setting? I’m close to blue belt status, but theres about 30 of us 4-5 purples, 2 browns and a black, if I could avoid submission the entire class I’d be estatic.
[quote]Power GnP wrote:
Is it just you and some training partners or a formal class setting? I’m close to blue belt status, but theres about 30 of us 4-5 purples, 2 browns and a black, if I could avoid submission the entire class I’d be estatic.[/quote]
It’s a formal class setting. With the no-Gi classes, though, you don’t necessarily know what everyone’s experience is unless you ask them. Or you roll with them and they completely dominate you. With the Gi, we go from white all the way to brown; with most falling in the white-purple range.
Hi
My first post on “this” area of the site lol… Loving that people are into MMA etc here and has made some interesting reading. I am laid up at the moment after a serious foot injury (got it run over by a bus [yes lol], broke 2 toes + 2 metatarsals, got it reconstructed so now it looks liek B&Q, I am non weight bearing for at least another 4-6 weeks and then metalwork comes out and road to recovery begins… 
)
so yea ^ the above is a shitter 
but eh wat can you do. I train Muay Thai and was just really getting back into it (as in the last 2 months, I trained for about a year but before I went to uni, now I’ve finished) which is why I’m so pissy lol, but when i’m back I’ll definitely be posting here.
UFC 79 was bad!!! And witht eh backyard boxing vid, why is a 2ft guy fighting a 5ft guy? lol.
Keep up the work all! 
[quote]millasur wrote:
Hi
My first post on “this” area of the site lol… Loving that people are into MMA etc here and has made some interesting reading. I am laid up at the moment after a serious foot injury (got it run over by a bus [yes lol], broke 2 toes + 2 metatarsals, got it reconstructed so now it looks liek B&Q, I am non weight bearing for at least another 4-6 weeks and then metalwork comes out and road to recovery begins… )
so yea ^ the above is a shitter but eh wat can you do. I train Muay Thai and was just really getting back into it (as in the last 2 months, I trained for about a year but before I went to uni, now I’ve finished) which is why I’m so pissy lol, but when i’m back I’ll definitely be posting here.
UFC 79 was bad!!! And witht eh backyard boxing vid, why is a 2ft guy fighting a 5ft guy? lol.
Keep up the work all! :)[/quote]
Why do you think 79 was bad? Maybe you meant badass. Gsp dominating hughes again, liddell silva war, and lyoto exposing sokojou all in one night.
I disagree UFC 79 was great, Soko disappointed me, I expected better from him…Machida was well Machida, incredibly technically skilled but lackluster as a crowd pleaser. Liddell vs Silva was an all out war, Silva looked off his game but still very much an impressive slug fest. St.Pierre vs Hughes was awesome, judo throw, kimura to armbar, to another armbar, good striking…St.Pierre will be champion for a long time.
AND
St.Pierre vs Serra rumored to be at the Bell in Mtl in mid April. Jason Mac and Goulet also on the card.
In response to wlfpack, yah thats pretty much the same as here. We have about 30 regular guys so you learn to put belt to name/face after awhile so its not to hard come no-gi time, most are whites and blues, with severals purples, dotted with a few browns and blacks. I find alot of guys skill set is totally different when they take the gi off though.
Today was muay thai for 1 hour, learned a good jab, straight, fake straight elbow combo and some sparing, getting one of our fighters ready for an upcoming MFC card. BJJ later on in the everning for 1.5 hours, got to roll with a few black belts and Victor Valamaki as well, some of you may of seen him on past UFC’s, he may start training with us some from now on.
muay Thai
Time: 100 min.
Notes: worked a lot of technique today. Did a lot of punch-kick combos, threw in some knees and some front kicks as well.
Lifting then MMA for a couple hours, pretty excited for it all today.
Hope you all have fun training today.
Strength workout
1A. Clean & Press, 4x5: 115 (5), 125 (5), 125 (5), 125 (5)
1B. Mixed-grip Pullups, 4x8-10: BW (10, 10, 9, 9)
2A. DB Bench Press, 3x5: 80 (5)
2B. One-arm DB Rows, 3x6-8: 80 (6)
3A. MB Sit-ups, 2x25: BW + 20 lb.
3B. MB Bridge, 2x25: BW + 15 lb.
Time: 35 min.
Notes: Good workout. Increased weight on clean/press and was able to squeeze out more reps on the mixed-grip pullups. Went to DB Bench b/c I can’t get the pins set properly for floor presses in the power rack; even on the lowest setting my tri’s are still off the floor.
Going to BJJ (Gi) tomorrow evening.
Lifted today as well, sore, not back in the grove after the holiday yet. Took it easy.
Bench Press- 135X5,185X5,225X5
DB Lunges- 75X5X5
Wide Grip Chins- 6X5sets
Sharkbate for 30mins
Fight Gone Bad 3rounds X 5minutes
Havn’t posted here in a while since i was busy over the holidays. I’ve enjoyed reading about other people’s grappling and MMA training.
I’ve been messing around with my training schedule again, trying to figure out how i can do outside S and C work yet still perform well in class at night. I have concluded that working out hard on my lunch hour then going to BJJ class five hours later just doesnt give my body enough time to recover. Yesterday i did Ross Enamait’s Magic 50 routine, then rolled hard at class in the evening. 10 minutes into the roll my arms and shoulders just felt like rubber trying to hold this guy’s back. If i could work out in the mornings i think two a days would be fine. I think outside S and C work is important but i dont want to compromise my performance at BJJ class. So for now i am going only train once a day during the week. Probably keep Mon Wed and Fri for training at the local Crossfit gym, and Tues Thurs Sat Sun for BJJ. I think on the weekends i will try to lift in the morning and grapple at night. I wont necessarily go all those days every week, i need some time off and i am sure things will come up from time to time. I am also going to keep my membership at my work gym since its cheap and i can get in there if the Crossfit place is closed or whatever.
In BJJ i have mostly still been concentrating on improving my top position side mount game. I tend to favor both hands on the same side, one blocking out the hips, and the other under their head with my shoulder crossfacing into their jaw. From there i go up on my toes to really drive my weight. As long as i remember to block out the hips and avoid the guard its easy to float around from this position and work for arm kills and subs. Being lighter i find this works better than both knees on the mat trying to just hold someone down.
Need to work on finishing from the back as well. My control is solid and i can hold it for a while, i have just been having a hard time sinking chokes, both gi and no gi.
anton
Anton,
Sounds like you’ve made a good choice in terms of setting up your schedule balance between lifting/conditioning and BJJ. Yeah, 5 hours probably isn’t enough recovery time to be effective in class, so you’re making the right move in spreading the schedule out.
I thought I’d add something to the thread that doesn’t get talked about much, and took me some time to learn the importance of. Good training partners.
For a long time, I’d always thought of MMA as a pretty solitary sport. I had to put in the hard work to be successful, no-one was going to win that fight for me but myself, and I liked that element of it. I trained/sparred with team-mates/coaches at class, but after class it was up to me to when it came to conditioning and strength work-outs.
Anyway, last year I started lifting weights with one of the guys from kick-boxing. I can’t remember the reason why, he wanted me to teach him the olympic lifts I think, but it turned into us training together every day. It was probably one of the better decisions I’d (un-wittingly) made in a long time. Our strengths and goals are similar enough that we’re very competitive and committed, so we’re able to push each other like Rocky and Apollo Creed, lol!
Running/sprinting, weight-lifting, fieldwork (sledgehammer, keg, tires, etc.), rolling, Thai-pads, everything we do we’re trying to beat the reps/time the other has set, so the work-outs are high-intensity no matter what we’re training that day. We have a pretty good training plan, but I think the real reason it’s working so well is in the energy that we bounce off each other. Work-outs are fun and I look forward to them. I can honestly say that at 32 I’m in probably the best condition I’ve ever been.
So before this turns into a man-love post, I just want to say that finding a good training partner can improve your conditioning/strength/skill moreso than you might think. It has for me.
JR
[quote]Jelly Roll wrote:
I thought I’d add something to the thread that doesn’t get talked about much, and took me some time to learn the importance of. Good training partners.
For a long time, I’d always thought of MMA as a pretty solitary sport. I had to put in the hard work to be successful, no-one was going to win that fight for me but myself, and I liked that element of it. I trained/sparred with team-mates/coaches at class, but after class it was up to me to when it came to conditioning and strength work-outs.
Anyway, last year I started lifting weights with one of the guys from kick-boxing. I can’t remember the reason why, he wanted me to teach him the olympic lifts I think, but it turned into us training together every day. It was probably one of the better decisions I’d (un-wittingly) made in a long time. Our strengths and goals are similar enough that we’re very competitive and committed, so we’re able to push each other like Rocky and Apollo Creed, lol!
Running/sprinting, weight-lifting, fieldwork (sledgehammer, keg, tires, etc.), rolling, Thai-pads, everything we do we’re trying to beat the reps/time the other has set, so the work-outs are high-intensity no matter what we’re training that day. We have a pretty good training plan, but I think the real reason it’s working so well is in the energy that we bounce off each other. Work-outs are fun and I look forward to them. I can honestly say that at 32 I’m in probably the best condition I’ve ever been.
So before this turns into a man-love post, I just want to say that finding a good training partner can improve your conditioning/strength/skill moreso than you might think. It has for me.
JR[/quote]
Good post, and I totally agree. That’s what I like about my BJJ classes; everyone that’s in the class is either training for a grappling tourney, or is training for an MMA fight, so everyone’s always giving maximal effort.
I’ve lifted alone for a long time at the gym. I’ve tried a few training partners before, but I think once they saw my intensity and how hard the workouts were, they stopped showing up. I think having someone push you, especially during conditioning work, is an extra bonus.
JR, I just hope there’s no awkward man-hugs between you and your training partner while you are running through shallow water on the beach (in half-shirts, short pants and knee-high socks), ala Rocky III.