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    Realised I forgot to post my midweek session. Workout A above was thurs, not tues.

    Weds - BJJ

    Prep
    30 mins of passing

    Drills
    Knee ride
    Side control
    Knee Ride to choke

    Rolling
    Sweeps are coming on nicely. Setting them up 2 steps ahead


    Sat - BJJ

    Passing
    Bull rider pass
    HG smash pass
    Deep half/x-guard step over
    DLR step around

    I skipped presses on Thursday. So added in HSPUs at home today
    Handstand press ups
    BW x 4
    BW x 7 * PR*

    10 feels it could be achievable soon
    Last edited by Mellor; 09-11-13, 23:24.

    Comment


      Tues AM - Workout B

      Deadlifts
      60kg x 5
      100kg x 5
      112.5kg x 5 (Overhand *PR*)

      135kg x 5 x 2

      Double overhand warm ups are improving grip. Tapping right ring/pinky fingers during BJJ is helping too.

      Clean Variants
      20kg x 5 (hang)
      40kg x 3 (hang)
      60kg x 3 (hang power)
      65kg x 3 (power)

      Still need to get under faster, 2nd pull later etc

      Bench Press
      40kg x 5
      60kg x 5
      80kg x 5
      88.75kg x 5

      Slow and steady top set.

      Edit
      Wall Walks - Up
      BW x 3


      These are tough but not impossible. Also feels like the leap from here to no wall is massive. I'll prob need to add in down/up as an inbetween step.
      Last edited by Mellor; 12-11-13, 22:10.

      Comment


        Weds - Morning Session - 60 mins

        Wrestling/Bodyweight strength

        Warm-up
        Forward/Backward rolls
        Cartwheels
        Round out (this was a first)
        and combos of the above
        Handstands
        Head spring - can't manage this yet.

        Bridging
        Head bridges, full bridge,
        Headstand to bridge
        Head bridge flip up (assisted)
        etc

        Strength
        pull ups, body swings, headstand pressups

        Head spring is getting better but still not right.
        Bridging is good in general. But I also strained myself when trying to flip up from a head bridge. At least I think it was then.
        Next is sore and still now. Ugh

        Comment


          Originally posted by Mellor View Post
          But I also strained myself when trying to flip up from a head bridge. At least I think it was then.
          Next is sore and still now. Ugh
          Decided to take a few days off due to the above. Rest and neurofen hopefully sort things out.

          Warm-up
          foam rolling
          Hydrants, shoulder dislocates, wall slides

          Front Squats
          20kg x 5
          60kg x 5
          80kg x 5
          100kg x 2
          90kg x 5

          Didn't fancy a load on my back/neck yet. I like front squats, but a feel a poor rack position hinders more than anything else. 100kg wasn't going to hit depth for 5 so bailed early.
          Max ever is 110kg x 5 when I was squating much more. I'd like to hit that again.

          3-Position Snatch
          20kg x 3
          30kg x 3
          40kg x 3

          From Floor
          45kg x 3
          48.75kg x 3

          48 was not good. Simply wasn't getting under the bar. Grip position might have widen too much too soon.

          Overhead Press (Strict Press)
          40kg x 5
          50kg x 5
          57.5kg x 5

          Possibly the most I've ever lifted without pushing the first one. I really want 60kg. 75kg 1RM feel too far off.

          Comment


            Chin ups
            BW x 8/8/8/8/6
            90 seconds rest

            Was aiming for 8x8, to work towards 10x10 GVT style
            90 rest took a cumulative toll.

            Weds - BJJ

            Prep
            Light rolling

            Drills
            Knee slice pass
            Side control - chest pressure
            SC to mount
            SC to mount armbar

            Rolling
            3 x 5 mins really light

            Rolling with some newer guys so slow pace and holding back to drill what they went through in class.



            Handstand push ups
            BW x 6

            meh, not my best
            Last edited by Mellor; 22-11-13, 09:31.

            Comment


              Originally posted by LuckyLloyd View Post
              I'd watch that
              Originally posted by V for Vendetta View Post
              That sounds like fun. Fingers crossed you get the nod.
              Originally posted by TomD View Post
              Hope you get in. Keep us updated
              Just got a phonecall. I'm in.
              Filming starts in jan. Right after a 4 week trip home. Perfect

              Comment


                Saturday - Workout B

                Deadlifts
                40kg x 5
                80kg x 5
                110kg x 5
                115kg x 4 and a 1/2
                137.5kg x 5 x 2

                Painfully close to 115 double over.
                137.5kg was more of a struggle than expected. Form was good though. Will record 140kg

                Clean
                20kg x 5
                40kg x 3
                60kg x 3
                66.25 x 3
                67.5kg x 3

                60kg felt good, got under into a full squat. But sometimes feels like i'm catching then squatting, rather than squatting to catch it.
                66 felt like there was more there do felt for extra increase, 67.5 went up 3 times, but they were powered up, not via technique.

                Edit:
                Sunday - workout a continued

                Warm up
                Rolling, thoracic mobility

                Some simple Bridging

                Head spring - Bingo!!!! Nailed it first attempt. First time landing one if these. Repeated it a few times too. Tried to get a video but could get the angle right.

                Bench Press
                40kg x 5
                60kg x 5
                80kg x 5
                90kg x 5/4

                Didn't rest enough. Knew a fifth wasn't the after the 3rd. I really let the vine slide on these.

                Bridges
                Wall Walks - Up


                BW x 6 x 2

                Should get 10 reps soon. Can't imagine that I'll be able do a closing bridge at that point
                Decent effort this weekend, time to eat.
                Last edited by Mellor; 24-11-13, 03:48.

                Comment


                  Warm-up
                  foam rolling
                  Hydrants, shoulder dislocates, wall slides

                  Front Squats
                  20kg x 5
                  60kg x 5
                  80kg x 5
                  90kg x 5
                  100kg x 5

                  Upper body felt a bit tight for these. Legs were much better though.

                  Drop Snatch
                  20kg x 5
                  40kg x 2

                  Made a total balls of these. Snatch Balance in future

                  Overhead Press (Strict Press)
                  40kg x 5
                  50kg x 5
                  58.75kg x 2

                  Felt incredibly weak in the chest area all session. Very tight.
                  I suppose its down to heavy bench 2 days previous. Was planning on cutting next week. But I dunno now, I might take another bash at a few lifts. Unlikely to be at full strength come Jan.

                  Comment


                    Eh, cutting? Why would you contemplate that considering what you're facing into in January? Surely aggressively pursuing strength should be your focus between now and Christmas using the rationale that strength makes everything easier?
                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                    Comment


                      Originally posted by LuckyLloyd View Post
                      Eh, cutting? Why would you contemplate that considering what you're facing into in January? Surely aggressively pursuing strength should be your focus between now and Christmas using the rationale that strength makes everything easier?
                      It would be for a week only. Nothing extended.
                      The last 12 weeks I’ve been eating surplus cals on strength training days only, and weight is up 4kg. Some of that is probably water retention from increased carbs those days. I’d like to shed this to see how much mass, if any, I actually put on.
                      It’s the first time I’ve tried a like this. So I think it’s a good idea to get some sort of closure on it. So I can readjust nest time if needed.

                      As for December, I’m not sure how much training I’ll get in when at home. Hopefully more than last time.
                      Plan to get a session or two with Tom out in GracieBarra, and maybe call into SBG. Then hopefully some strength sessions, not sure where yet.

                      Comment


                        Originally posted by Mellor View Post
                        It would be for a week only. Nothing extended.
                        The last 12 weeks I’ve been eating surplus cals on strength training days only, and weight is up 4kg. Some of that is probably water retention from increased carbs those days. I’d like to shed this to see how much mass, if any, I actually put on.
                        It’s the first time I’ve tried a like this. So I think it’s a good idea to get some sort of closure on it. So I can readjust nest time if needed.

                        As for December, I’m not sure how much training I’ll get in when at home. Hopefully more than last time.
                        Plan to get a session or two with Tom out in GracieBarra, and maybe call into SBG. Then hopefully some strength sessions, not sure where yet.
                        Just an idea: but any interest in meeting up for a training session while you're home? Maybe get Lurker and Theresa if they're around, head somewhere like Santry stadium and do a Crossfit Total or something for the craic?
                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                        Comment


                          Originally posted by LuckyLloyd View Post
                          Just an idea: but any interest in meeting up for a training session while you're home? Maybe get Lurker and Theresa if they're around, head somewhere like Santry stadium and do a Crossfit Total or something for the craic?
                          I'd definitely be up for that.
                          I like to test 1RMs before the end of the year, so Crossfit total sounds perfect.

                          Comment


                            Weds - BJJ Seminar with Kron Gracie

                            Was a pleasure to talk to and train with Kron. For those that don;t know, Kron is the youngest son of Rickson Gracie. ADCC champion and, imo, is one of the best BJJ fighters o the planet. He very much plays an aggressive attacking style, he hunts for submissions and eschews the points game. This is exactly the style that I strive for. I completely respect the guys at the top of the game who play have perfect guards and never give up any points, but I find it annoying when guys at my level any just holding position, running down and not attacking.
                            Lots of outside guys came to our club for the seminar. Coaches from other clubs, who I know are top black belts. And Kron made them look like they were learning it all over again. His style is very simple, but its built around doing the basic movements perfectly. There was no impressive flashy subs, it was all tiny adjustments to basic positions. There was a lot to take in but the highlights for me was two incredibly simple crossface side escapes.

                            Comment


                              Saturday - Workout B

                              Deadlifts
                              20kg x 5
                              60kg x 5
                              100kg x 5
                              115kg x 5 *PR* Overhand
                              140kg x 5

                              More progress with the overhand DL. Grip feels strong.
                              140kg was tough but felt solid. Best set in a the last few weeks and the best I've ever felt at near max weight.

                              Clean
                              20kg x 5
                              40kg x 3
                              60kg x 3
                              65kg x 3
                              67.5kg x 3
                              69.5kg x 3

                              Top set wasn't pretty. But it went up.
                              The 65/67 sets were better than the first time around.

                              Bench Press
                              20kg x 5
                              40kg x 5
                              60kg x 3
                              80kg x 2
                              90kg x 1
                              91.25kg x 5 *PR*

                              Ship ship. All time bench PR. Finally surpassed my 5RM from when I was 82kg
                              At the end of a tough session too.

                              Bridges
                              Attempted a closing bridge. Got far closer than expected.
                              Hands made contact first, head followed lightly.

                              Wall Walks - Up
                              BW x 10

                              Very happy walking out of that session. Strange the way a great session can follow a poor one do closely.
                              Last edited by Mellor; 28-11-13, 11:19.

                              Comment


                                Tues - Snatch, Snath, Snatch

                                I decide to skip the squats from workout A and attempt Snatch, and OHP fresher.
                                Warm-up
                                foam rolling
                                Hydrants, shoulder dislocates, wall slides
                                Brush handle snatch, etc


                                Snatch Progression
                                All done with a 20kg bar
                                High hang x 5
                                Above knee x 4
                                “Floor” x 3

                                The idea here to nail down the positions for the 1st, 2nd & 3rd pulls by separating them like that.
                                And also to get better at dropping into a full squat by progression the finish too. The first rep of each finishes in a power position, the next one pauses at the catch and drop into a full squat, and the next is catch & drop with no pause. Repeat for smoothness.

                                Snatch
                                30kg x 3
                                40kg x 3
                                45kg x 3
                                48.75kg x 3 *PR*

                                Video
                                SPOILER

                                Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.



                                Bit of a speed wobble of the last rep but I think technique was far better than previous snatches, across all weights.
                                48.5kg felt good. So decided to get some singles in.

                                50kg x 1 *PR*
                                52.5kg x 1 *PR*

                                Video
                                SPOILER

                                Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

                                Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

                                Last edited by Mellor; 04-12-13, 02:27.

                                Comment


                                  Hmm, poor showing lately.

                                  I got in two hours of BJJ before I left Sydney that I didn;t log.
                                  And two hours out in Gracie Barra Dublin with Tom. Very enjoyable training out there, took away a couple of drill formats from it also.

                                  2 hours
                                  30 min drilling
                                  Technique
                                  15 min positional sparring
                                  6*5 min rounds
                                  Triangle escapes*12 mins
                                  Takedowns*12 mins


                                  Meet up on saturday. I should try to get at lest something done today to prep

                                  Comment


                                    Saturday 21st 12:00pm (only a week late
                                    Crossfit total - IPB Training day, due to xmas drink hangovers ended being just Lloyd and myself

                                    Warmup
                                    3 hours walk/hike
                                    Hardly ideal, but nicely limber when I get to the sports centre

                                    Squat
                                    5 @ 20kg
                                    5 @ 60kgs
                                    3 @ 80kgs
                                    1 @ 100kgs
                                    1 @ 110kgs
                                    1 @ 120kgs


                                    1 @ 125kgs
                                    1 @ 130kgs
                                    1 @ 135kgs *PR*

                                    We approached the last 3 as per a comp. First time ever doing that and enjoyed the dynamic that trying to find the right opener and jumps added.
                                    I've had more on the bar than 135kg, up to 145 or even 150kg. But those reps were high. My depth here is back to where it should be.

                                    Press (Strict
                                    5 @ Bar
                                    3 @ 40kgs
                                    1 @ 50kgs
                                    1 @ 55kgs

                                    1 @ 57.5kgs
                                    1 @ 60kgs *PR*
                                    F @ 62.5kgs

                                    60 is technically a pr for a pure strict press. Almost got 62.5, maybe soonish

                                    Deadlift
                                    5 @ 60kgs
                                    3 @ 100kgs
                                    1 @ 120kgs
                                    1@ 130kgs

                                    1 @ 140kgs
                                    F @ 155kgs
                                    F @ 145kg

                                    Miss loaded the bar for the second attempt. Grip was slipping with the 3rd. I'd like a crack at these again soon with chalk.

                                    All in an enjoyable day.

                                    Comment


                                      I didn't manage as much trainign as I'd hoped over Xmas, but the 2 days I did get out for were very enjoyable. Thanks to Tom for having me for BJJ and to Lloyd for the lifting meet up.

                                      With all the beer and gluttony over christmas, I've put on almost 2kg. From 77.5kg to 79.4kg
                                      Expected more tbh. It should come off quickly when diet is sorted.
                                      All up 2013 was a good year. I hit most of my goals, the exception being my bluebelt. I was supposed to grade in dec/jan but with the TV show its prob not a good idea. Realistically, I know i'm not quite there atm.

                                      I prob won't get back to the gym before the weekend. Hoping to fit in 2 BJJ sessions and 2 lifting sessions before the 20th. Want to test deadlift and power clean first and then not sure what to do from there. Might be my last barbell session for a while

                                      I've also started reading "Becoming a Supple Leopard". And (starting tonight) I plan on working on specific mobility drills on my off days - and i'm hoping to stick with it for more than a few days.
                                      That's about it for now, roll on 2014!!!!

                                      Comment


                                        Thurs & Fri - Mobility

                                        Not really mobility work per se, just simple tests and drills on the basic principles behind midline stablisation, one joint and torque - ie the first 4 chapters of supple leopard.

                                        Upper
                                        Tony Blauer test - Found this interesting, obvious implications to jiu jitsu, ie the importance if posture
                                        Overhead test - was fine here, i have decent shoulder mobility
                                        Diaphragm breathing - I'm aware of how import this was from the Kron seminar, but never knew it was default when core is braced.
                                        Press up torque test - I grasped this one fine, I guess I did it already when benching
                                        Belly wack - ongoing, GF has permission to wack me in the stomach in announce over the next week

                                        Lower
                                        Active straight leg test - surprised at the effect of this one
                                        Hip hinge test - hips are an issue for me, I did better than I expected though
                                        Open foot torque test - I duck my feet on squats, so torque here was new to me
                                        Butt acuity test - again surprised the difference foot position makes to glutes
                                        Ex. Rotation test - I found the effect of this to be mild tbh
                                        Ankle collapse test - also mild, probably due to the fact that I've spent years driving knees out and knee collapse was really never an issue


                                        So that's all the position/bracing tests. No major issue uncovered, hips are priority. On to the systems.

                                        Comment


                                          Sunday - BJJ

                                          Simple rolling session, 1 hour in the GI, and 1 hour NoGi
                                          Bollox'd very quickly but struggled onwards.

                                          My gi rolling was sloppy. Bizarrely, nogi, which I feel is weaker was much better by the end. No special highlights, just good to get back on to the mats.
                                          Through in a head spring at the end, just to see if I still can.

                                          From today, diet is nailed down. So far so good.
                                          Breakfast: Sausage and eggs
                                          Snack: Cheese & Crackers
                                          Lunch: 300g Steak
                                          TBC

                                          Comment


                                            Tuesday - Deadlift

                                            Warm-up
                                            Foam Rolling, dynamic stretching

                                            Deadlifts
                                            60kg x 5
                                            100kg x 3
                                            120kg x 1
                                            130kg x 1
                                            140kg x F

                                            Ugh.
                                            120kg was really fast. From there I debated going straight to 140 or not, decided against. 130kg was slow, didn't feel comfortable at all.

                                            3/4 of the way up on 140kg I felt a strain in my neck. This comes from a neck fault where I extend my neck back. Lloyd pointed this out to me last month, so was silly for forget about correcting it. I reversed the lift and called it a day there.
                                            I didn't feel like I was in a good position, should of probably spent a lot longer on mobility before hand. Too many hours on a plane and returning to an office desk needs repair.

                                            Power Clean
                                            40kg x 1
                                            60kg x 1
                                            70kg x 1

                                            That's my heaviest power clean in a long time. Wasn't 100% power to get it u, but form was shitty for all 3. Again, tightness and mobility at play I feel.

                                            I'll be moving on to a new program next week I imagine. So disappointed in finish up in such dull fashion. Only myself to blame, had I been a bit more active over Xmas, and kept up mobility I think 155kg and 75kg would have been there for the above.


                                            Mobility - Supple Leopard
                                            Air Squat fault check - Pretty good I feel. Hands in front, behind head and linked overhead were all good.
                                            Ankle Wall Test - I can get almost all the way down before hitting the "wall" and falling back
                                            Pistol Test - I can do a fine on my right side with a 5-12kg kettle bell. Left is not as good, but passable.
                                            Remove the weight and I tend to fall back. The test is supposed to indicate ankle mobility, but I think ankles aren't my weak point. I think its actually hip flexion ROM, A poor hip angle has be leaning back and falling over, the KB counter balance this.
                                            Pistol

                                            Comment


                                              And so it begins.
                                              Day one is officially Underway as of Monday 20th.
                                              The first day was pretty tame, as expected. And consisted mostly of setting out our training for the next few months.
                                              We did a small bit of basic stuff first, hardly worth mentioning, then went through groups, schedules, etc.
                                              12 weeks of training, a break for easter, then 10 weeks fight prep and the finale will be in early July. Probably 100 sessions in all.

                                              Day 1 - Monday

                                              Basic drills
                                              Jogging, running, sprawls.

                                              Pummeling – Just went through the basic movement here until everyone picked it up.

                                              ScheduleStage 1 (12 weeks)

                                              Code:
                                              Mon: Sprint training
                                              Tues: MMA
                                              Weds: Rest
                                              Thurs: Conditioning
                                              Fri: MMA
                                              That’s the routine for the next 12 weeks. 47 sessions. All 6 am starts.
                                              On top of that I’m going to try get 1 extra day of BJJ/sambo/Rolling. And doing 1-2 days of specific mobility at home, or as much as I can manage.

                                              Comment


                                                Week 1, Day 2 - Tuesday

                                                Warm Up
                                                Jogging, running, sprawls

                                                Drills
                                                Up/Down: Stand up in guard, 2 punches, get back down. 2 x 90 second rounds
                                                Hang tough: Close guard, over under lock, hand from your partner with no space between for 1min
                                                Pummelling: 5 Mins drilling the movement

                                                "Sparring"
                                                5 x 1 min Secure double unders, opponent does 5 sprawls

                                                Stretching
                                                10 mins or so attacking hips and glutes. I need extra work.

                                                Core
                                                Plank - 90 seconds
                                                I want to work this up to 5 or 10 mins

                                                Comment


                                                  Originally posted by Mellor View Post
                                                  Thurs & Fri - Mobility

                                                  Not really mobility work per se, just simple tests and drills on the basic principles behind midline stablisation, one joint and torque - ie the first 4 chapters of supple leopard.

                                                  Upper
                                                  Tony Blauer test - Found this interesting, obvious implications to jiu jitsu, ie the importance if posture
                                                  Overhead test - was fine here, i have decent shoulder mobility
                                                  Diaphragm breathing - I'm aware of how import this was from the Kron seminar, but never knew it was default when core is braced.
                                                  Press up torque test - I grasped this one fine, I guess I did it already when benching
                                                  Belly wack - ongoing, GF has permission to wack me in the stomach in announce over the next week

                                                  Lower
                                                  Active straight leg test - surprised at the effect of this one
                                                  Hip hinge test - hips are an issue for me, I did better than I expected though
                                                  Open foot torque test - I duck my feet on squats, so torque here was new to me
                                                  Butt acuity test - again surprised the difference foot position makes to glutes
                                                  Ex. Rotation test - I found the effect of this to be mild tbh
                                                  Ankle collapse test - also mild, probably due to the fact that I've spent years driving knees out and knee collapse was really never an issue


                                                  So that's all the position/bracing tests. No major issue uncovered, hips are priority. On to the systems.

                                                  Any idea how you know which part you fail on? I've tried the Active straight leg test and when I try to raise both legs up it's very difficult and my lower back/spine shifts which I don't think it's meant to. Not sure where the problem is though?

                                                  Comment


                                                    Originally posted by Teddie View Post
                                                    Any idea how you know which part you fail on? I've tried the Active straight leg test and when I try to raise both legs up it's very difficult and my lower back/spine shifts which I don't think it's meant to. Not sure where the problem is though?
                                                    Open foot torque, Butt acuity, Ex. Rotation, Ankle collapse tests are more observational than actual pass/fail tests. So you'll see and/or feel the effect the positioning has on bracing, movement etc.

                                                    Active straight leg and hip hinge tests.
                                                    You pass when you feel that you are maintaining position. The Two hand test (one one chest, one on hips, keep them parallel) from earlier can use used to check.
                                                    If you are not sure if you are maintaining position, or don't know where you are failing and in absence of a partner then you could use a video or mirror to look at yourself.

                                                    I used a mirror for some. Try to angle yourself so that you are moving as little as possible to look at the mirror.

                                                    Comment


                                                      Week 1, Day 3 - Thursday

                                                      Warm Up
                                                      2 laps of the park

                                                      Stretching
                                                      Hip Stretch (similar position to couch stretch)
                                                      Glute Stretch (triangle position)
                                                      Groin stretch (side control)

                                                      Dynamic Hamstring stretch
                                                      Dynamic Glute stretch
                                                      Bear crawls

                                                      Circuit
                                                      20 station circuit. All stations were 30 seconds, was pretty much straight through, only break was the 2 steps to the next station.
                                                      KB varied from 12-16kg I think.

                                                      Press-ups, Sprawls, Press-ups, KB Swing
                                                      Press-ups, Sprawls, Press-ups, KB Press
                                                      Press-ups, Sprawls, Press-ups, KB Lunge
                                                      Press-ups, Sprawls, Shuttle run, Shuttle Run
                                                      Press-ups, Sprawls, Press-ups, KB Goblet Squat

                                                      So about 10 mins total work there. Towards the end I was getting 13-15 press ups per station. Could barely string together more than 5.

                                                      Glute Bridges
                                                      50 reps – Hold every 10th rep for 10 seconds
                                                      Last edited by Mellor; 23-01-14, 02:31.

                                                      Comment


                                                        [QUOTE=Mellor;774649]Week 1, Day 4 - Friday

                                                        Warm Up
                                                        Jogging, running, sprawls

                                                        Drills
                                                        Shadow boxing: a few mins going through basic movement
                                                        Pummelling: 5 Mins drilling the movement
                                                        Double Leg TD: Drilling from the clinch

                                                        "Sparring"
                                                        5 x 1 min Secure double unders, opponent does 5 sprawls

                                                        Stretching
                                                        10 mins or so attacking hips and glutes. I need extra work.

                                                        Comment


                                                          Week 2, Day 1 - Tuesday
                                                          Session 5


                                                          Warm Up
                                                          Jogging, running, sprawls,

                                                          Drills
                                                          Shoot-in step: Just going through the basic movement. A lot of people struggle with this one. The fact that I've done them before is pretty decent.
                                                          Shadow boxing: inc sprawls, shoots etc
                                                          Pummeling: Pummel, double under-hook, escape
                                                          Armdrags: First the basic stuff, then Pummel, double under-hook, escape, arm drag

                                                          "Sparring"
                                                          5 x 1 min Secure double-unders, reset.

                                                          This kind of movement is still pretty new for some of the others. And like when every one starts grappling, they tend to be a bit frantic searching for anything. I'm find it easy to get the hooks with a steady pace without needed to go too hard/fast.
                                                          There is one guy, whose wore a Gracie Barra rashie from the start (inc try outs) who was a lot more technical than the others. He said he hasn't done BJJ,

                                                          Plank
                                                          2.5 mins *PB* I've never really tried to increase planks past 2 mins. I might add an extra few at home to see how far I can get it.
                                                          Last edited by Mellor; 28-01-14, 01:47.

                                                          Comment


                                                            Week 2, Day 2 - Weds
                                                            Session 6 - BJJ

                                                            Missed a training session due to Australia day, so hit the mats for some BJJ. In the gi, so not directly MMA transferable, but I missed my pajama wrestling.

                                                            Warm Up
                                                            Hip escapes, bear crawl, crab walk, partner drills etc

                                                            Drills
                                                            Back control: Staying on your partners back as he moves about
                                                            Back escape 1: Secure overhook, rotate to underhook, shoulders to mat, block hip and turn in
                                                            Back escape 2: Break grip, move overhook to far side, pressure pass to far side, keep weight on hips

                                                            Situational Sparring - Back taken
                                                            2 x 2 min rounds

                                                            I had to run, so only managed 2 rounds - one each attack/defend.
                                                            Defended well, stringing together escapes.
                                                            Attack was good too. Managed both a single collar choke and a bow and arrow.

                                                            Comment


                                                              Week 2, Day 3 - Thurs
                                                              Session 7 - Conditioning

                                                              Warm Up
                                                              2 laps of the park

                                                              Stretching
                                                              Hip Stretch (similar position to couch stretch)
                                                              Glute Stretch (triangle position)
                                                              Groin stretch (side control)

                                                              Dynamic Hamstring stretch
                                                              Dynamic Glute stretch
                                                              Bear crawls

                                                              Circuit
                                                              20 station circuit. All stations were 60 seconds, was pretty much straight through, only break was the 2 steps to the next station.
                                                              KBs as noted.

                                                              Squats, KB Squat (24kg), Height Change, Hill run
                                                              Squats, KB Row (24kg), Height Change, Hill run
                                                              Squats, KB Press (16kg), Height Change, Hill run
                                                              Squats, KB Deadlift (24kg), Battle Ropes, Hill run
                                                              Squats, KB Sumo Deadlift (30kg), Height Change, Hill run

                                                              Hill Runs
                                                              Run up, walk back x 5

                                                              Glute Bridges
                                                              50 reps – Hold every 10th rep for 10 seconds

                                                              Comment


                                                                Week 2, Day - Fri
                                                                Session 8 - MMA

                                                                Warm Up
                                                                Joging, shuffles...

                                                                Stretching

                                                                Drills
                                                                Pummeling, double under, double leg

                                                                "Sparring"
                                                                3 x 2 mins on on your knees
                                                                Takedown and secure top position.

                                                                Plank
                                                                2.5 mins

                                                                Comment


                                                                  Week 3, Day 1: Monday
                                                                  Session 9 - MMA

                                                                  Warm Up
                                                                  Shadow boxing

                                                                  Padwork
                                                                  Shuffle in, Jab cross, Shuffle out jab cross

                                                                  Wrestling
                                                                  Sprawl, etc to warm up

                                                                  Takedowns:
                                                                  Collar tie, off balance, and armdrag down
                                                                  Underhook, block leg and trip.


                                                                  Shot session, due to being grabbed in the middle for a "before" shot. Would of preferred it was 2 weeks ago, but oh well.

                                                                  Comment


                                                                    Week 3, Day 2: Tuesday
                                                                    Session 10 - MMA

                                                                    Warm Up
                                                                    Jogging, etc
                                                                    Level Change
                                                                    Sprawls

                                                                    Dynamic Stretching/Movement
                                                                    Push up holds
                                                                    Reverse push-ups
                                                                    Hip Stretch
                                                                    Square movement
                                                                    Glute Bridges
                                                                    Neck Bridges

                                                                    BJJ
                                                                    Butterfly Sweep
                                                                    First bit of proper ground work. A simple butterfly sweep, well strictly speaking is was a butterfly scissor hybrid.

                                                                    Wrestling - Sparring
                                                                    3 x 1 min trying to get TD from the knees

                                                                    Comment


                                                                      Week 3, Day 3 - Weds
                                                                      Session 11 - BJJ

                                                                      Warm Up
                                                                      Jogging, rolls, sprawls etc

                                                                      Drills
                                                                      Regarding guard from side control.
                                                                      Taking the back when they block the bump-in

                                                                      Sparring
                                                                      2 x 3 min rounds

                                                                      Two light rolls. Both guys less experienced than me so was just work my position and not attacking subs.

                                                                      Comment


                                                                        Week 3, Day 4 - Thurs
                                                                        Session 12 - Conditioning

                                                                        Warm Up
                                                                        2 laps of the park

                                                                        Stretching
                                                                        Hip Stretch (similar position to couch stretch)
                                                                        Glute Stretch (triangle position)
                                                                        Groin stretch (side control)

                                                                        Dynamic Hamstring stretch
                                                                        Dynamic Glute stretch

                                                                        Circuit
                                                                        20 station circuit. 60 seconds,

                                                                        Battle ropes, Hill run
                                                                        KB Sumo Deadlift (32kg), Hill run, Sprawls, Hill Run
                                                                        KB Squat (24kg), Hill run, Sprawls, Hill Run
                                                                        KB Press (16kg), Hill run, Sprawls, Hill Run
                                                                        KB Swing (12kg), Hill run, Sprawls, Hill Run
                                                                        KB Lunge (12kg), Hill Run, Sprawls

                                                                        Hill Runs
                                                                        Run up, walk back x 6

                                                                        Glute Bridges
                                                                        50 reps – Hold every 10th rep for 10 seconds


                                                                        Not too taxing at this stage. A bit boring. I miss low rep barbell training.

                                                                        Comment


                                                                          Week 3, Day 5: Friday
                                                                          Session 13 - MMA

                                                                          Warm Up
                                                                          Jogging, etc
                                                                          Sprawls

                                                                          Dynamic Stretching/Movement
                                                                          Push up holds
                                                                          Reverse push-ups
                                                                          Hip Stretch
                                                                          Square movement
                                                                          Glute Bridges

                                                                          BJJ
                                                                          Butterfly Sweep

                                                                          Wrestling - rolling
                                                                          3 mins fresh opponent every minute, reset on pin
                                                                          2 x 1min free rolling

                                                                          Comment


                                                                            Why are they not programming any strength work? What's the theory there? Fighters don't need it?
                                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                            Comment


                                                                              I'm not completely sure, but I would assume that they are aiming the programming at people with zero physical ability coming in.
                                                                              Which is most people tbh, for them generally fitness and technique is more important at this stage. I'm hoping we'll introduce strength work soon, or even split into sub groups for strength/conditioning/weigh loss etc

                                                                              Comment


                                                                                Originally posted by Mellor View Post
                                                                                I'm not completely sure, but I would assume that they are aiming the programming at people with zero physical ability coming in.
                                                                                Which is most people tbh, for them generally fitness and technique is more important at this stage. I'm hoping we'll introduce strength work soon, or even split into sub groups for strength/conditioning/weigh loss etc
                                                                                Surely there was an element of pre selection though so the bolded shouldn't apply?
                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                Comment


                                                                                  Originally posted by LuckyLloyd View Post
                                                                                  Surely there was an element of pre selection though so the bolded shouldn't apply?
                                                                                  Not at all. Physical ability doesn't appear to have ruled anyone out. They screened for dysfunction, were somebody would be very injury prone but that was about it.
                                                                                  The idea behind it all is a transformation from wimp to warrior. In that regard, somebody who is out of shape, overweight, with zero ability can make the biggest change. The people starting from a better base will prob come out the other end in better shape. But matches will prob be made on ability, so I don't think any advantage will come into it.

                                                                                  They've chosen huge variety of people to work with. From a lad 70kg, tall & skinny with no physical ability, to a guy who started at 140kg and has to lose a lot of weight to make the fight limit. The girls are less varied, with one exception.

                                                                                  Comment


                                                                                    Week 4, Day 1: Monday
                                                                                    Session 13 - MMA

                                                                                    Warm Up
                                                                                    Shadow Boxing
                                                                                    Jogging
                                                                                    Stretching

                                                                                    Wrestling
                                                                                    Underhook defense
                                                                                    Double Leg takedown

                                                                                    Side Control - Position
                                                                                    A few rounds holding partner in side while they try to escape

                                                                                    Rolling
                                                                                    3 x 1 min targeting takedowns

                                                                                    Comment


                                                                                      Week 4, Day 1: Tues
                                                                                      Session 14 - MMA

                                                                                      Warm Up
                                                                                      Shadow Boxing
                                                                                      Jogging
                                                                                      Stretching

                                                                                      Wrestling
                                                                                      Side Control - Position
                                                                                      A few rounds holding partner in side while they try to escape
                                                                                      Side Control - Escapes
                                                                                      Working on basic roll over, and hip bump guard recover escapes

                                                                                      Rolling
                                                                                      3 x 1 min positional sparring[/QUOTE]

                                                                                      Comment


                                                                                        Week 4, Day 4 - Thurs
                                                                                        Session 16 - Conditioning

                                                                                        Warm Up
                                                                                        2 laps of the park

                                                                                        Stretching
                                                                                        Hip Stretch (similar position to couch stretch)
                                                                                        Glute Stretch (triangle position)
                                                                                        Groin stretch (side control)
                                                                                        Dynamic Hamstring stretch
                                                                                        Dynamic Glute stretch

                                                                                        Hill Sprints
                                                                                        125m Up Hill sprint, jog back down x 5

                                                                                        Pull-Up - AMRAP
                                                                                        I'm not sure how long this was.
                                                                                        Reps: 10/8/8/6/6

                                                                                        Very short rest breaks. Some assistance need to finish last few sets

                                                                                        Kettle Bells
                                                                                        KB Shoulder Press (16kg x 2) - 15 reps
                                                                                        KB Swing (20kg) - 15 Reps
                                                                                        Press ups - 15 Reps
                                                                                        KB Lunge (12kg x 2) - 15 Reps
                                                                                        Battle ropes - 30 reps
                                                                                        KB Sumo Deadlift (56kg*) - 15 Reps
                                                                                        Press ups - 15 Reps
                                                                                        KB Squat (20kg) - 15 Reps

                                                                                        *(doubled up a 32kg & 24kg for this)

                                                                                        Glute Bridges
                                                                                        50 reps – Hold every 10th rep for 10 seconds



                                                                                        That was a bit more like it.

                                                                                        Comment


                                                                                          Week 5, Day 1: Monday
                                                                                          Session 13 - MMA

                                                                                          Warm Up
                                                                                          Stretching
                                                                                          Kick Checking
                                                                                          Shadow Boxing

                                                                                          Level Change/Hang Tough superset
                                                                                          3 rounds 90sec/60sec/30sec

                                                                                          Wrestling
                                                                                          Underhook defense

                                                                                          Double, switch to single underhook.
                                                                                          Whizzer control

                                                                                          Muay Thai Clinch

                                                                                          Side Control - Escapes


                                                                                          Straight forward session. Monday morning is a bit ugh today

                                                                                          Comment


                                                                                            Week 5, Day : Tuesday
                                                                                            Session 13 - MMA

                                                                                            Warm Up
                                                                                            Stretching
                                                                                            yadda, yadda


                                                                                            Milestone session. Our group was split into a smaller groups of about 6. I was told that I'll be fighting at lightweight (70kg). Which I had figured, and that I opponent would be one of the other 5 guys in the sub-group. I have a pretty good idea who it might be. And its probably the one person I didn't want to fight, the Gracie Barra guy I've mentioned before.


                                                                                            We wrestled with each other for the while. This time just free rolling.
                                                                                            Wrestling
                                                                                            Rolling, 4 x 2min rounds

                                                                                            Drills
                                                                                            Side control escapes



                                                                                            Training is going ok, but been a pretty shitty week for me outside of training.
                                                                                            Head isn't in a good place. I don't know what happens from here.

                                                                                            Comment


                                                                                              Hope nothing too serious. Remember, training can be the best part of your day and a vital outlet when everything else falls to shit.
                                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                              Comment


                                                                                                Keep the head up and grind it out.

                                                                                                Comment


                                                                                                  Sometimes it's about putting one foot in front of the other and getting on with it. Chin up Mellor.
                                                                                                  ‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan

                                                                                                  Comment


                                                                                                    Week 5, Day 3 - Thurs
                                                                                                    Session 19 - Conditioning - Lookng back I've made a balls of the session numbers. 19 is right.

                                                                                                    Stretching
                                                                                                    Hip Stretch (similar position to couch stretch)
                                                                                                    Glute Stretch (triangle position)
                                                                                                    Groin stretch (side control)
                                                                                                    Dynamic Hamstring stretch
                                                                                                    Dynamic Glute stretch

                                                                                                    Kettle Bells Circuit
                                                                                                    A 20 minute mix of;
                                                                                                    Pull-ups, Goblet Squats, Battle Ropes, Hill sprints
                                                                                                    KB Sumo Deadlift (64kg), KB Shoulder Press (16kg), Double KB Clean

                                                                                                    2 x 32kg KB Deadlift is far too light, but we have nothing heavier. Easy enough to lash out two 12 reps sets with a tiny rest.


                                                                                                    Originally posted by LuckyLloyd View Post
                                                                                                    Hope nothing too serious. Remember, training can be the best part of your day and a vital outlet when everything else falls to shit.
                                                                                                    Unfortunately its pretty serious, everything is upside down right now.
                                                                                                    The training is keeping me stable, but i'm not sure if it's enough.

                                                                                                    Comment


                                                                                                      Cheers for the support guys.

                                                                                                      Not exactly gettign on with it. Slept through my alarm this morning and missed training. Only 3 days this week. I'll try to get a make u session in on saturday

                                                                                                      Comment


                                                                                                        Week 6, Day 1: Monday
                                                                                                        Session 20 - MMA

                                                                                                        Stretching
                                                                                                        Lots of sprawls
                                                                                                        Level Change/Hang Tough superset

                                                                                                        Wrestling
                                                                                                        Crossface/Keza Gatame position
                                                                                                        Last edited by Mellor; 23-02-14, 21:34.

                                                                                                        Comment


                                                                                                          Week 6, Day 2: Tuesday
                                                                                                          Session 21 - MMA

                                                                                                          Stretching
                                                                                                          Level Change/Hip escape

                                                                                                          Wrestling
                                                                                                          Knee escape/Hip Switch (Keza)

                                                                                                          Submissions
                                                                                                          Americana/Armbar combo

                                                                                                          Comment


                                                                                                            Week 6, Day 3 - Thurs
                                                                                                            Session 22 - Conditioning

                                                                                                            Missed the warm up as I was pulled over by the cops.

                                                                                                            Kettle Bells Circuit
                                                                                                            Pull-ups, Goblet Squats, Battle Ropes, Hill sprints
                                                                                                            KB Sumo Deadlift (64kg), KB Shoulder Press (16kg), Double KB Clean

                                                                                                            I wore my HRM for this one and noticed that the circuit was much longer than I previous though. Close to 40 mins.

                                                                                                            Max HR: 182
                                                                                                            Average: 159
                                                                                                            Calories: 609

                                                                                                            Comment


                                                                                                              Week 6, Day 4: Friday
                                                                                                              Session 23 - MMA

                                                                                                              Stretching

                                                                                                              Wrestling
                                                                                                              Butterfly Sweep
                                                                                                              Knee escape
                                                                                                              Roll over

                                                                                                              Flow:
                                                                                                              Sweep, Keza, Americana, Armbar

                                                                                                              Rolling
                                                                                                              Rolling 2 x 3 min rounds

                                                                                                              Comment


                                                                                                                Week 6, Day 5: Sunday
                                                                                                                Session 24 - Grappling

                                                                                                                3 hour session in Canberra

                                                                                                                warmup
                                                                                                                About 50 mins of dynamic movement
                                                                                                                Cumulating in 7mins of height changes.
                                                                                                                Legs burned after that. Gonna be serious DOMs tomorrow

                                                                                                                Submissions
                                                                                                                Front pull down to north/south setting up;
                                                                                                                Brabo choke*
                                                                                                                D'arce choke
                                                                                                                Neck scissor

                                                                                                                Lots and lots of drilling these chokes. Feeling pretty good.

                                                                                                                Rolling
                                                                                                                Rolling 3 x 3 min rounds

                                                                                                                Pretty intense rolls. First was easy, last I struggled with a bigger guy.
                                                                                                                Middle roll was interesting. Rolled with the guy who I think I'll be matched with. He's prob the most advanced guy here.
                                                                                                                Jits exp, and MT in Phuket. I armbard him early, but he got a choke at the end - technically I didn't tap but I wasn't escaping.

                                                                                                                Long day, but enjoyable.
                                                                                                                Got free bag, shin pads and mma gloves. Found out the venue for the finale, 1800 seats so decent enough.
                                                                                                                I need to crank it up. Might but a kettle bell for home use
                                                                                                                Last edited by Mellor; 02-03-14, 22:33.

                                                                                                                Comment


                                                                                                                  Originally posted by Mellor View Post
                                                                                                                  Week 6, Day 5: Sunday
                                                                                                                  Session 24 - Grappling

                                                                                                                  3 hour session in Canberra

                                                                                                                  warmup
                                                                                                                  About 50 mins of dynamic movement
                                                                                                                  Cumulating in 7mins of height changes.
                                                                                                                  Legs burned after that. Gonna be serious DOMs tomorrow

                                                                                                                  Submissions
                                                                                                                  Front pull down to north/south setting up;
                                                                                                                  Brabo choke*
                                                                                                                  D'arce choke
                                                                                                                  Neck scissor

                                                                                                                  Lots and lots of drilling these chokes. Feeling pretty good.

                                                                                                                  [B]Rolling[/B
                                                                                                                  Rolling 3 x 3 min rounds

                                                                                                                  Pretty intense rolls. First was easy, last I struggled with a bigger guy.
                                                                                                                  Middle roll was interesting. Rolled with the guy who I think I'll be matched with. He's prob the most advanced guy here.
                                                                                                                  Jits exp, and MT in Phuket. I armbard him early, but he got a choke at the end - technically I didn't tap but I wasn't escaping.

                                                                                                                  Long day, but enjoyable.
                                                                                                                  Got free bag, shin pads and mma gloves. Found out the venue for the finale, 1800 seats so decent enough.
                                                                                                                  I need to crank it up. Might but a kettle bell for home use


                                                                                                                  Good to read this after your previous posts. Hopefully things getting back on track for you training wise.

                                                                                                                  Comment


                                                                                                                    Originally posted by Teddie View Post
                                                                                                                    Good to read this after your previous posts. Hopefully things getting back on track for you training wise.
                                                                                                                    Cheers.
                                                                                                                    I'm just going to give it everything for the 6 weeks (Phase 2), which officially starts today. Not a great start as I took this morning off. Back was a bit stiff. But these things happen.
                                                                                                                    I'm going to set goals to keep me in line.

                                                                                                                    Phase one - 6 weeks
                                                                                                                    24 sessions total. Averaged 4 per week

                                                                                                                    Phase Two - 6 Weeks
                                                                                                                    Target of at least 5 sessions a week - 30 total sessions
                                                                                                                    To hit 30 I'll have to put in some external sessions
                                                                                                                    On top of the totals I want 3 weight sessions, 10 mobility pieces (not counted towards sessions) and session sparing with a pro fighter I know.

                                                                                                                    If I hit all plus some extra wrestling and BJJ it'll be close to 6 sessions a week. I'll prob try to double up sessions where I can to give me the extra rest day.

                                                                                                                    Comment


                                                                                                                      Week 7, Day 1 - Tues
                                                                                                                      Session 25 - Conditioning

                                                                                                                      Warm-up
                                                                                                                      Two laps of the park
                                                                                                                      Pummelling
                                                                                                                      Height Change
                                                                                                                      Hang Tough
                                                                                                                      Sprawls

                                                                                                                      Kettle Bells Circuit
                                                                                                                      Battle Ropes, KB Sumo Deadlift (64kg), Sprawls, Goblet Squats, KB Shoulder Press (16kg), Swings, etc

                                                                                                                      Sprints
                                                                                                                      4 or 5 laps on around a 300m-ish loop. 30 seconds rest

                                                                                                                      Max HR: 196
                                                                                                                      Average: 147
                                                                                                                      Calories: 706

                                                                                                                      Higher max, lower average.


                                                                                                                      Edit:
                                                                                                                      Mobility
                                                                                                                      - 1
                                                                                                                      Rolling back, lats, shoulders with the grid.
                                                                                                                      Hip Stretch - slowly feel like I am getting deeper into these
                                                                                                                      Last edited by Mellor; 04-03-14, 11:08.

                                                                                                                      Comment


                                                                                                                        Week 7, Day 2 - Weds
                                                                                                                        Session 26 - Muay Thai

                                                                                                                        Warm-up
                                                                                                                        Skips, knees, kicks, etc

                                                                                                                        Pads
                                                                                                                        Combos
                                                                                                                        Jab, Cross, hook, hook, roundhouse
                                                                                                                        Jab, Cross, uppercut, hook, switch roundhouse

                                                                                                                        Kicks
                                                                                                                        Lots of kicking and checking

                                                                                                                        Hit the physio a lunch for a remedial massage. Very sore, but hopefully worth it.

                                                                                                                        Comment


                                                                                                                          Week 7, Day 3: Thurs
                                                                                                                          Session 27 - MMA

                                                                                                                          Rounds
                                                                                                                          4 x 5mins rounds, 1 min rest

                                                                                                                          A Round consists of 1 min each of;
                                                                                                                          Sprawls, height change, scramble, hip switch, plank

                                                                                                                          Technique
                                                                                                                          Chest Spin, drill drill drill




                                                                                                                          Hopefully get a second session in later

                                                                                                                          Comment

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