AM training:
muay thai working on hammering the low kick. Held 8 rounds pads.
200 abs
70 push ups
70 squats
PM training:
cleans
135x5
squats
135x5
225x5
335x5
375x3
425x3
Weighted jumps
35lbs x 3 jumps, 2 sets
44lbs x 3 jumps, 3 sets
muay thai
hour of shin guards and gloves drills
200 abs
no go
half drilling, half hour rolling
Thursday, July 3, 2014
New gym!
I been MIA for a while. I have been busy, we have moved to new digs, and it's the best gym I have ever seen, we literally have everything, 24 foot ring, 24 cage, more mat space than we know what to do with, strongman equipment, atlas stones, framers walk handles, logs, yokes, spring bars, bumpers, everything! Its amazing. I may just move into the gym.
https://www.facebook.com/photo.php?v=667673919981470&set=vb.100002166035669&type=2&theater
https://www.facebook.com/photo.php?v=667673919981470&set=vb.100002166035669&type=2&theater
Wednesday, May 14, 2014
MMA strength template
Before I write this, I need to say the core philosphy is from Jim Wendler's 5/3/1. If you have never read it I highly recommend buying his book, it's worth his weight in gold. It can be purchased here, http://store.jimwendler.com/SearchResults.asp?Cat=1477
The point of strength training is to make you are better athlete. The main goal is still to be a better fighter so MMA skill training and sparring should always get the lion's share of your time and energy. This template will allow you to get stronger, faster, more conditioned and more injury free while leaving you enough time and energy to put the proper time into MMA training. I have found the 2 days a week lifting works best, making small jumps and skipping the deload week most time, until it is necessary, because you are spent, cutting weight, banged up, or coming close to fight time.
1first time find your max on the squat, bench, deadliest, overhead press (OHP). A simple formula is (weight x reps x.0333) + weight= max. Now multiply that by .90, for you training max, this is the one for your starting point. Example you benched 300 lbs for 5 reps. 300x5x.0333=50. 300+50=350=max. Now take 350x.90=315 as you training max (TM).
Week 1, day 1, cycle 1
squat
set 1: 65% of TM for 5 reps
set 2: 75% of TM for 5 reps
set 3: 85% of TM for 5 reps
assistance work
stiff legged dead lift
3 sets of 5. heavy
Week 2, day 2, cycle 1
bench
set 1: 65% of TM for 5 reps
set 2: 75% of TM for 5 reps
set 3: 85% of TM for 5 reps
Between all bench sets (normal and close grip), do band pull a parts for your upper back and rear deltoids.
assistance work
close grip bench
3 sets of 6, heavy
bent over rows
5 sets of 10
reverse curls
5 sets of 10
Week 2, day 1, cycle 1
deadlift
set 1: 65% of TM for 5 reps
set 2: 75% of TM for 5 reps
set 3: 85% of TM for 5 reps
assistance work
good morning
1 set of 10, light
3 sets of 5, moderate
On the deadlift, wear straps, elbows and bicep tendons take a pounding from fighting. No need to add extra stress to that.
Week 2, day 2, cycle 1
OHP
set 1: 65% of TM for 5 reps
set 2: 75% of TM for 5 reps
set 3: 85% of TM for 5 reps
assistance work
pull ups: 3 sets of 10
dips: 3 sets of 15
side raises: 3 sets
week 3, day 1, cycle 1
squat
set 1: 70% of TM for 3 reps
set 2: 80% of TM for 3 reps
set 3: 90% of TM for 3 reps
assistance work
stiff legged deadlift: 3 sets of 8, moderate weight
week 3, day 2, cycle 1
bench
set 1: 70% of TM for 3 reps
set 2: 80% of TM for 3 reps
set 3: 90% of TM for 3 reps
band pull a parts between all sets
assistance work
close grip: 3 sets of 8, moderate
bent over rows: 5 sets of 10
reverse curls: sets of 10
week 4, day 1, cycle 1
deadlift
set 1: 70% of TM for 3 reps
set 2: 80% of TM for 3 reps
set 3: 90% of TM for 3 reps
assistance work
good mornings
1 set of 10, light
3 sets of 5, moderate
week 4, day 2, cycle 1
OHP
set 1: 70% of TM for 3 reps
set 2: 80% of TM for 3 reps
set 3: 90% of TM for 3 reps
assistance work
pull ups, 3 sets of 10
dips, 3 sets of 15
side raises 3 sets of 8, moderate
week 5, day 1, cycle 1
squat
set 1: 75% of TM for 5 reps
set 2: 85% of TM for 3 reps
set 3: 95% of TM for 1+ reps
assistance work
stiff legged deadlift
3 sets of 10, light
week 5, day 2, cycle 1
bench
set 1: 75% of TM for 5 reps
set 2: 85% of TM for 3 reps
set 3: 95% of TM for 1+ reps
assistance work
close grip bench: 3 sets of 10, light
bent over rows: 5 sets of 10
reverse curls: sets of 10
week 6, day 1, cycle 1
deadlift
set 1: 75% of TM for 5 reps
set 2: 85% of TM for 3 reps
set 3: 95% of TM for 1+ reps
assistance work
good mornings
1 set of 10, light
3 sets of 5, moderate
week 6, day 2, cycle 1
OHP
set 1: 75% of TM for 5 reps
set 2: 85% of TM for 3 reps
set 3: 95% of TM for 1+ reps
assistance work
pull ups: 3 sets of 10
dips: 3 sets of 15
side raises: 3 sets of 5, heavy
Now for the second cycle, add 5 pounds to your TM, and do it all again. The big difference form this template and the normal 5/3/1 template is only the 1+ rep set is pushed for more reps, in the normal 5/3/1 all of the last sets are pushed. I feel pushing all sets if too much to recover from, especially the low back. Which is under lots of stress from shooting double legs and throwing kicks. So less volume will allow the low back time to recover and allow you to keep training hard. Volume is also kept low to keep from gaining to much weight which will bump you up to another weight class.
"Be stronger, be smarter, be better"
The point of strength training is to make you are better athlete. The main goal is still to be a better fighter so MMA skill training and sparring should always get the lion's share of your time and energy. This template will allow you to get stronger, faster, more conditioned and more injury free while leaving you enough time and energy to put the proper time into MMA training. I have found the 2 days a week lifting works best, making small jumps and skipping the deload week most time, until it is necessary, because you are spent, cutting weight, banged up, or coming close to fight time.
1first time find your max on the squat, bench, deadliest, overhead press (OHP). A simple formula is (weight x reps x.0333) + weight= max. Now multiply that by .90, for you training max, this is the one for your starting point. Example you benched 300 lbs for 5 reps. 300x5x.0333=50. 300+50=350=max. Now take 350x.90=315 as you training max (TM).
Week 1, day 1, cycle 1
squat
set 1: 65% of TM for 5 reps
set 2: 75% of TM for 5 reps
set 3: 85% of TM for 5 reps
assistance work
stiff legged dead lift
3 sets of 5. heavy
Week 2, day 2, cycle 1
bench
set 1: 65% of TM for 5 reps
set 2: 75% of TM for 5 reps
set 3: 85% of TM for 5 reps
Between all bench sets (normal and close grip), do band pull a parts for your upper back and rear deltoids.
assistance work
close grip bench
3 sets of 6, heavy
bent over rows
5 sets of 10
reverse curls
5 sets of 10
Week 2, day 1, cycle 1
deadlift
set 1: 65% of TM for 5 reps
set 2: 75% of TM for 5 reps
set 3: 85% of TM for 5 reps
assistance work
good morning
1 set of 10, light
3 sets of 5, moderate
On the deadlift, wear straps, elbows and bicep tendons take a pounding from fighting. No need to add extra stress to that.
Week 2, day 2, cycle 1
OHP
set 1: 65% of TM for 5 reps
set 2: 75% of TM for 5 reps
set 3: 85% of TM for 5 reps
assistance work
pull ups: 3 sets of 10
dips: 3 sets of 15
side raises: 3 sets
week 3, day 1, cycle 1
squat
set 1: 70% of TM for 3 reps
set 2: 80% of TM for 3 reps
set 3: 90% of TM for 3 reps
assistance work
stiff legged deadlift: 3 sets of 8, moderate weight
week 3, day 2, cycle 1
bench
set 1: 70% of TM for 3 reps
set 2: 80% of TM for 3 reps
set 3: 90% of TM for 3 reps
band pull a parts between all sets
assistance work
close grip: 3 sets of 8, moderate
bent over rows: 5 sets of 10
reverse curls: sets of 10
week 4, day 1, cycle 1
deadlift
set 1: 70% of TM for 3 reps
set 2: 80% of TM for 3 reps
set 3: 90% of TM for 3 reps
assistance work
good mornings
1 set of 10, light
3 sets of 5, moderate
week 4, day 2, cycle 1
OHP
set 1: 70% of TM for 3 reps
set 2: 80% of TM for 3 reps
set 3: 90% of TM for 3 reps
assistance work
pull ups, 3 sets of 10
dips, 3 sets of 15
side raises 3 sets of 8, moderate
week 5, day 1, cycle 1
squat
set 1: 75% of TM for 5 reps
set 2: 85% of TM for 3 reps
set 3: 95% of TM for 1+ reps
assistance work
stiff legged deadlift
3 sets of 10, light
week 5, day 2, cycle 1
bench
set 1: 75% of TM for 5 reps
set 2: 85% of TM for 3 reps
set 3: 95% of TM for 1+ reps
assistance work
close grip bench: 3 sets of 10, light
bent over rows: 5 sets of 10
reverse curls: sets of 10
week 6, day 1, cycle 1
deadlift
set 1: 75% of TM for 5 reps
set 2: 85% of TM for 3 reps
set 3: 95% of TM for 1+ reps
assistance work
good mornings
1 set of 10, light
3 sets of 5, moderate
week 6, day 2, cycle 1
OHP
set 1: 75% of TM for 5 reps
set 2: 85% of TM for 3 reps
set 3: 95% of TM for 1+ reps
assistance work
pull ups: 3 sets of 10
dips: 3 sets of 15
side raises: 3 sets of 5, heavy
Now for the second cycle, add 5 pounds to your TM, and do it all again. The big difference form this template and the normal 5/3/1 template is only the 1+ rep set is pushed for more reps, in the normal 5/3/1 all of the last sets are pushed. I feel pushing all sets if too much to recover from, especially the low back. Which is under lots of stress from shooting double legs and throwing kicks. So less volume will allow the low back time to recover and allow you to keep training hard. Volume is also kept low to keep from gaining to much weight which will bump you up to another weight class.
"Be stronger, be smarter, be better"
Thursday, May 1, 2014
Adversity
Adversity, it's a part of life. Be it getting hurt or sick, loved ones dying, losing a job, getting dumped. It's going to happen. If you accept that it's going to happen than it's not a big deal. Life is not going to stop because you are having a bad day. Life doesn't care. Life will go on. And how good or bad your life will be, is solely dependent on what you make of it. You got dumped by your girl, good. Go out and find a better one, she is out there. She cooks, she cleans, she's got a great ass wrapped up in a pair of tight yoga pants. Go find her and take her. Your job sucks, wah wah, quit and get one you like. But you will make less money! So, you don't need to buy fancy things to be happy. 99% of people work jobs they hate to but shit they don't need. You got hurt, ok it happens. It's an opportunity to improve other aspects of your life. A loved one died, that sucks, but it's part of life. Everyone dies, so accept it and stop crying about. It won't help anything. Keep moving forward. Move forward or die. And remember the words of a wiser man than myself "Everything is going to be OK son."
Be smarter, be stronger, be better.
Be smarter, be stronger, be better.
Tuesday, April 22, 2014
Typical training week
Training will vary week to week, depending on the demands of normal life, (work, wife, kids, act), your health (training bangs you up, so you have to train around them, and the available training partners. Without life getting in the way my training looks like this.
Monday:
AM: grappling. Followed by about 6 rounds of small glove defense drills.
PM: Muay thai
Tuesday:
AM: Muay thai. Followed by clinch sparring.
PM: Boxing (as I type this my next fight scheduled is a Muay thai fight, if I have an MMA fight, I would switch it up between boxing and grappling depending on who's in the gym, my opponent and my weak spots at the time.)
Wednesday:
AM: Lifting, followed by about 6 rounds of small glove defense drills.
PM: Muay thai
Thursday:
AM: Muay thai, followed sparring
PM: grappling
Friday:
AM: MMA
PM: Muay thai
Saturday:
Muay thai
Sunday:
Lift
Be stronger. Be smarter. Be better.
Monday, March 31, 2014
Be stronger. Be smarter. Be better. Strength training for the combat athlete.
Constant improvement, that's the goal in any endeavor. In a given sport there are many ways to become better. But there is only one to become better at all sports, and life too for that matter. And that's to become stronger. Stronger is always a good thing. Being stronger makes you faster, jump higher, and more conditioned, in short being stronger at the same weight makes you are better athlete.
The most effective way to become stronger is through multi-joint barbell weightlifting. The key is to use it as a tool to get stronger, and not be a dumb meathead and worry about your pump, the size of your biceps, lifting to failure, or believing that if you are not sore the next day than you didn't do enough work. News flash you shouldn't be sore after lifting weights. If you are sore than, you haven't been training consistently, or getting proper rest and nutrition.
When it comes to training athletes, fighters in particular it is of upmost importance to fit strength and conditioning around skill work. Skill work comes 1st. If your S&C is leaving your too drained to hit pads, or roll then the S&C needs to be adjusted.
A sample routine would be lifting twice a week. With a rotating program of four days. Day 1 would be a lower body push, the back squat is best and an accessory exercise focused on keeping you healthy, in this case stiff legged dead lifts. Abs would also be done every time you lift, unless they are included in your normal fight training. There would be no reason to train them twice in a day. Day 2 would and upper body horizontal press, barbell bench press in my choice. If the barbell press hurts your shoulders than dumbbell press is ok to use instead. The exercise to compliment the horizontal push, is a horizontal row, barbell row, dumbbell row, cable row, ect. Do as many total reps of pulls as total reps of push. Include reverse curls to keep your elbows healthy, 5 sets of 10 work well. Day 3 is a lower body hinge, deadlift with good mornings done as the accessory. Be careful with these. The low back is the only body part you can really over train, and an over trained low back will ruin all other training. So keep the volume low. Day 4 is a vertical press. Strict over head press, is the most effective lift to develop upper body strength, plus its also the most bad ass. Nothing is more manly than lifting a heavy object over head and making it and all it's barbell friends your bitch. The accessory exercise is pull ups, 50 total reps works nicely.
Note: You compete in a weight class controlled sport, unless you are trying to move up a weight class and fight bigger people, than volume should be kept low. Time under tension and excess calories is what makes you can weight.
Week 1
Day 1: squat and stiff legged deadlift, followed by drills or pad work.
Day 2 (3 to 4 days later) bench, rows and reverse curls, followed by drills or pad work.
Week 2
Day 3: deadlift and good mornings, followed by drills or pad work.
Day 4 : over head press and pull ups, followed by drills or pad work.
Week 3
Same as week 1.
Week 4
Same as week 2.
Weigh, reps, sets, accessory exercises will all change depending on goals, fight camp, injuries ect. Stay tune for programing!
Be stronger. Be smarter. Be better.
The most effective way to become stronger is through multi-joint barbell weightlifting. The key is to use it as a tool to get stronger, and not be a dumb meathead and worry about your pump, the size of your biceps, lifting to failure, or believing that if you are not sore the next day than you didn't do enough work. News flash you shouldn't be sore after lifting weights. If you are sore than, you haven't been training consistently, or getting proper rest and nutrition.
When it comes to training athletes, fighters in particular it is of upmost importance to fit strength and conditioning around skill work. Skill work comes 1st. If your S&C is leaving your too drained to hit pads, or roll then the S&C needs to be adjusted.
A sample routine would be lifting twice a week. With a rotating program of four days. Day 1 would be a lower body push, the back squat is best and an accessory exercise focused on keeping you healthy, in this case stiff legged dead lifts. Abs would also be done every time you lift, unless they are included in your normal fight training. There would be no reason to train them twice in a day. Day 2 would and upper body horizontal press, barbell bench press in my choice. If the barbell press hurts your shoulders than dumbbell press is ok to use instead. The exercise to compliment the horizontal push, is a horizontal row, barbell row, dumbbell row, cable row, ect. Do as many total reps of pulls as total reps of push. Include reverse curls to keep your elbows healthy, 5 sets of 10 work well. Day 3 is a lower body hinge, deadlift with good mornings done as the accessory. Be careful with these. The low back is the only body part you can really over train, and an over trained low back will ruin all other training. So keep the volume low. Day 4 is a vertical press. Strict over head press, is the most effective lift to develop upper body strength, plus its also the most bad ass. Nothing is more manly than lifting a heavy object over head and making it and all it's barbell friends your bitch. The accessory exercise is pull ups, 50 total reps works nicely.
Note: You compete in a weight class controlled sport, unless you are trying to move up a weight class and fight bigger people, than volume should be kept low. Time under tension and excess calories is what makes you can weight.
Week 1
Day 1: squat and stiff legged deadlift, followed by drills or pad work.
Day 2 (3 to 4 days later) bench, rows and reverse curls, followed by drills or pad work.
Week 2
Day 3: deadlift and good mornings, followed by drills or pad work.
Day 4 : over head press and pull ups, followed by drills or pad work.
Week 3
Same as week 1.
Week 4
Same as week 2.
Weigh, reps, sets, accessory exercises will all change depending on goals, fight camp, injuries ect. Stay tune for programing!
Be stronger. Be smarter. Be better.
Monday, March 24, 2014
Save your elbows. Must do's for the combat athlete.
As any combat athlete knows, be it a MMA fight, boxer, muay thai kickboxer, or submission grappler, your elbows are going to take a serious pounding, which will hurt your performance and eventually your health. Now arm checking kicks and getting caught in arm bars are an unavoidable part of being a fighter, there are a few simple ways to keep them healthy.
1. Wear straps to deadlift. Yes pulling with an over under grip with make your grip stronger, its not worth the wear and tear on the elbow and bicep tendon. You are training to fight, not for a powerlifting contest. If you have a weak grip work on it on it's own. If you are doing a powerlifting contest than by all means use an over under grip, because wear and tear is avoidable during competition but at least it's worth it.
2. Reverse curls. These are a lift saver. 5 sets of 10 on bench day. Want to get even more out of it, use fat grips.
3. Use a lacrosse ball to preform self myofascial release, really dig the lacrosse ball into your anterior deltoid and your forearm around the elbow. This will break up muscle adhesions and really loosen up your bicep tendon which in turn will relieve pressure on the elbow joint.
4. Fix your technique. This should be a no brainer but there are a lot of a of dog shit trainers and coaches out there teaching dog shit technique. So make sure you don't over extend your punches, flex your triceps when you deadlift, and make sure both your arms are even when you are arm checking kicks.
"Be smarter. Be stronger. Be better."
Subscribe to:
Posts (Atom)