Thai Boxing, Judo, and 5/3/1

Training
61

Thai Boxing - 1 hour

10 minutes of running

100 knees on the heavy bag

50 middle kicks on each leg

1 round of jab-cross with 3lb dumbbells

1 round of knees with 3lb dumbbells

50 knees each leg with 3lb dumbbells

200 jab-cross punches with 3lb dumbbells

50 sit-ups with jab-cross using 3lb dumbbells

50 sit-ups with rotations on each side using 3lb dumbbells

1 round of partner drills: partner threw a jab-cross, I threw a jab-cross which my partner slipped. End of each round followed by 10 pushups

1 round of partner drills: I threw a jab-cross, partner threw a jab-cross which I slipped. End of each round followed by 10 pushups

1 round of partner drills: partner threw a jab-cross, I threw a jab-cross-hook which my partner slipped. End of each round followed by 10 pushups

1 round of partner drills: I threw a jab-cross, partner threw a jab-cross-hook which I slipped. End of each round followed by 10 pushups

62

Thai Boxing - 1 hour

10 minutes of running

30 Burpees

50 knees each leg

50 middle kicks each leg

3 sets of 100 jab-crosses and 100 left hooks and 100 right hooks

6 rounds of partner drills - catching teep kicks. 10 pushups at the end of each round

3 rounds (2 minutes each round) of sparring

63

Neck Harness

100 x 100
100 x 100
100 x 100

Neck Curls

45 x 25
45 x 25
45 x 25

64

Thai Boxing - 1 hour

10 minutes of running combined with the following throughout the run: 10 jumping jacks, 15 jumping jacks, 20 jumping jacks, 10 pushups, 15 pushups, 20 pushups, 10 sit-ups, 15 sit-ups, and 20 sit-ups

Conditioning Circuit: 10 burpees, 10 jump squats, 10 jumping jacks, 10 pushups

5 rounds (3 minute rounds) holding mitts

1 round on the mitts working on the jab followed by 20 pushups

1 round on the mitts focusing on the jab-cross followed by 20 pushups

1 round on the mitts working on the jab-cross-hook followed by 20 pushups

1 round on the mitts focusing on the jab-cross-hook-hook followed by 20 pushups

1 round on the mitts throwing 550 punches non-stop, consisting of the following: jab-cross (10 times), jab-cross (20 times), jab-cross (30 times), jab-cross (40 times), jab-cross (50 times), jab-cross (60 times), jab-cross (70 times), jab-cross (80 times), jab-cross (90 times), jab-cross (100 times)

Finisher: 1 round (4 minutes) of the following - jumping jacks, jump squats, pushup hold, and plank

65

nice work- how is your volume affecting work etc…

Im not sure if you eve mentioned where you train Judo…

hudson judo . org has a pretty comprehensive list of many of the clubs in the area

66

[quote]brotardscience wrote:
nice work- how is your volume affecting work etc…

Im not sure if you eve mentioned where you train Judo…

hudson judo . org has a pretty comprehensive list of many of the clubs in the area[/quote]

Recently the volume has not effected my work. Before I would be tired at work, but, now I am feeling good.

Thanks for the website. My judo club is listed there - Kokushi Budo Institute. Great place to train (top level black belts, friendly and helpful environment, and tough randori). I can’t wait to get back into it in August. I have vacation from work scheduled in September and I plan to make utilize all of my vacation time to train more judo.

Where do you train judo?

67

My judo and Greco days are sadly behind me…
too many injuries

I trained in a bunch of places in Brooklyn and Manhattan
many have closed their doors

as a little I went to a local YMCA - and did Judo there.
later All Japan- with Mr. Shiina
as an adult- I went to Oishi for a long time.

when I competed- I competed out of NYAC

before the BJJ explosion in the 90s
there where more old school straight up Kodokan places.

68

[quote]brotardscience wrote:
My judo and Greco days are sadly behind me…
too many injuries

I trained in a bunch of places in Brooklyn and Manhattan
many have closed their doors

as a little I went to a local YMCA - and did Judo there.
later All Japan- with Mr. Shiina
as an adult- I went to Oishi for a long time.

when I competed- I competed out of NYAC

before the BJJ explosion in the 90s
there where more old school straight up Kodokan places.

[/quote]

Oishi and NYAC are reputable places, but, very expensive. You must be very skilled.

69

Thai Boxing - 1 hour

10 minutes of running mixed in with 2 sets of 50 knees on the heavy bag, followed by 50 pushups at the end of running

20 sit-ups, 20 leg raises, 20 pushups

6 rounds holdings mitts

1 round on the mitts working on the jab-cross followed by 20 pushups at the end of the round

1 round on the mitts focusing on the jab-cross-hook followed by 20 pushups at the conclusion of the round

1 round on the mitts working on the jab-cross-hook-cross followed by 20 pushups at the end of the round

1 round on the mitts focusing on the jab-cross-1 cross, jab-cross-2 crosses, jab-cross-3 crosses, jab-cross-4 crosses, jab-cross-5 crosses, jab-cross-6 crosses, jab-cross-7 crosses, jab-cross-8 crosses, jab-cross-9 crosses, jab-cross-10 crosses, followed by 20 pushups at the conclusion of the round

1 round on the mitts working on power shots (jab-cross) followed by speed shots (jab-cross-jab-cross) followed by 20 pushups at the end of the round

1 round on the mitts throwing 550 punches non-stop, consisting of the following: jab-cross (10 times), jab-cross (20 times), jab-cross (30 times), jab-cross (40 times), jab-cross (50 times), jab-cross (60 times), jab-cross (70 times), jab-cross (80 times), jab-cross (90 times), jab-cross (100 times)

Finisher: 1 round (4 minutes) of the following - jumping jacks, left knees, right knees, and alternating left and right knees

70

Squats

150 x 5
175 x 5
200 x 5

One Arm DB Bench

60 x 5
65 x 5
75 x 5

Neck Curls

45 x 50
45 x 50
45 x 50

Neck Harness

100 x 100
100 x 100
100 x 100

Plate Pinches

30 x 1 minute
30 x 1 minute
30 x 1 minute

71

[quote]fearnloathingnyc wrote:

[quote]brotardscience wrote:
My judo and Greco days are sadly behind me…
too many injuries

I trained in a bunch of places in Brooklyn and Manhattan
many have closed their doors

as a little I went to a local YMCA - and did Judo there.
later All Japan- with Mr. Shiina
as an adult- I went to Oishi for a long time.

when I competed- I competed out of NYAC

before the BJJ explosion in the 90s
there where more old school straight up Kodokan places.

[/quote]

Oishi and NYAC are reputable places, but, very expensive. You must be very skilled. [/quote]

I was fortunate to train with and compete for NYAC back in my greco days - and never really had to pay for it.
Oishi- I had went to as a teen/collegiate and just paid drop in rates
but it is quite expensive there.

Its more about time in then being skilled- sort of like old NY buy backs at a bar.

nice work in here.

72

That’s very impressive. Where do you train now?

Thanks

73

Thai Boxing - 1 hour

10 minutes of running with 2 sets of 50 knees on the heavy bag

30 burpees

Core Circuit - 20 leg raises, 20 side leg raises, 20 hip raises, 20 pushups

Assisted Partner with Core Circuit

Core Circuit - 20 leg raises, 20 side leg raises, 20 hip raises, 20 pushups

Assisted Partner with Core Circuit

100 Vertical Jumps

Assisted Partner with 100 Vertical Jumps

1 round of shadow boxing consisting of jab-cross, jab-cross-hook, jab-cross-hook-low kick, and middle kick

50 left middle kicks and 50 right middle kicks on the heavy bag

3 rounds of holding mitts

1 round of jab-cross, jab-cross-hook on the mitts followed by 20 pushups at the end of the round

1 round of jab-cross-hook-cross, cross-hook-cross on the mitts followed by 20 pushups at the end of the round

1 round of jab-cross, jab-cross-hook, hook-cross-hook, jab-cross, hook-cross-hook-cross, jab-cross-cross, jab-cross-hook-uppercut, on the mitts followed by 20 pushups

74

I am looking to become more disciplined with my training especially during the months of August and September since my work schedule will potentially allow me to fit in more training. My vacation in September will be spent training.

Here is the ideal template that I hope to follow for the month of August. I’d like to be able to squeeze in more grappling (wrestling and judo) but I would have to sacrifice my Thai Boxing training sessions which are my favorite:

Monday

  • Thai Boxing

Tuesday

  • Deadlifts/Press
  • Muay Thai

Wednesday

  • Thai Boxing

Thursday

  • Muay Thai

Friday

  • Muay Thai in the afternoon (if I can’t make it to Judo)
  • Wrestling in the afternoon
  • Judo in the evening

Saturday

  • Muay Thai or Judo (depends on my work schedule but Judo is given priority if I can make it)

Sunday

  • Squat/Bench
75

Here is an alternative template which would allow me to train striking 4 days per week and grappling 4 days per week:

Monday
Muay Thai - 12:00 to 1:00
Wrestling - 1:00 to 2:00

Tuesday
Muay Thai - 1:00 to 2:00

Wednesday
Thai Boxing - 12:00 to 1:00

Thursday
Deadlifts/Press - 12:00 to 1:00
Muay Thai - 1:00 to 2:00

Friday
Muay Thai - 12:00 to 1:00
Wrestling - 1:00 to 2:00
Judo - 7:00 to 8:30

Saturday
Judo - 1:00 to 2:00
Muay Thai - 2:00 to 3:00

Sunday
Squats/Bench

76

[quote]fearnloathingnyc wrote:
That’s very impressive. Where do you train now?

Thanks[/quote]

Sadly I dont- just 3-4 days of weights/conditioning

wear and tear and injuries have caught up with me.
My neck is pretty bad.

prior to that probably mid thirties I competed in Masters and Open Judo tourneys

correct me if Im wrong - you work in LE?
is the 2nd template a manageable schedule

77

[quote]brotardscience wrote:

[quote]fearnloathingnyc wrote:
That’s very impressive. Where do you train now?

Thanks[/quote]

Sadly I dont- just 3-4 days of weights/conditioning

wear and tear and injuries have caught up with me.
My neck is pretty bad.

prior to that probably mid thirties I competed in Masters and Open Judo tourneys

correct me if Im wrong - you work in LE?
is the 2nd template a manageable schedule
[/quote]

Yes, I work in LE. Honestly, I think both templates are a bit unrealistic but a general guideline to follow if I am able to manage to make those training sessions.

I ended work today at 4:05am, arrived in my neighborhood at 4:30am and found parking at 5:30am. I am going to eat some food now and go to bed by 6:00am. There is no way I can make tomorrows Thai Boxing session at 12:00 or Wrestling at 1:00. I’d have to wake up too early and sacrifice sleep. Broken sleep isn’t good.

Not sure if having 5 hours of sleep, going to train, then sleeping 3 more hours which would total 8 hours and then heading to work, would be okay. At least I would be progressing in my training more, but, the broken sleep would have a negative affect on my personally while at work and I need to be sharp out in the streets IMO.

The decision I am faced with is this: sleep 8 hours straight and only train on my off days, or train almost everyday, but have broken sleep (5 hours of sleep, then train, go back to sleep for 3 hours).

What are your thoughts on my situation?

78

Deadlifts

260 x 3
300 x 3
335 x 1

Military Press

85 x 3
100 x 3
110 x 3

Neck Curls

45 x 50
45 x 50
45 x 50

DB Holds

90 x 30 seconds
90 x 30 seconds
90 x 30 seconds

Hex Holds

30 x 20 seconds

79

Squats

165 x 3
190 x 3
210 x 3

One Arm DB Bench

60 x 3
70 x 3
80 x 3

Neck Harness

100 x 100
100 x 100
100 x 100

Neck Curls

45 x 55
45 x 55
45 x 55

80

Friday, August 1st

Judo - 1 hour and 30 minutes

10 minute warm-up

20 minutes of technique (Osoto Gari, Kosoto Gari, and ground work)

3 rounds of newaza (I did 2 rounds)

3 rounds of randori (I did 2 rounds)