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    [QUOTE=Mellor;783613]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


    Edit:
    Session 28 - Wresting

    Warm up
    Sprawls, tuck jumps, uneven press ups
    Straddle rolls, reverse straddle
    Cartwheel, headspring, handstand walks

    Duck Under
    ...from collar tie
    ...to high crotch lift
    ...to snap down

    From turtle...Scissor choke, D'arce sub combo

    First time wrestling with my own gym in a while.
    Breezed through the warm up. Work capacity is definite up. Coach commented on my head spring also.
    Feel like I'm getting the duck under down too.

    Today was a good day. Now some time off.

    Comment


      Week 8, Day 1 - Monday
      Session 29 - Muay Thai

      Warm-up
      Skips, knees, kicks, etc

      Pads
      Combos
      Cross, hook, roundhouse
      2x Jab, Cross, hook, roundhouse
      2x Jab, Cross, hook, roundhouse, check, counter

      Kicks
      Lots of kicking and checking

      Comment


        Week 8, Day 2 - Tues
        Session 30 - Conditioning

        Warm-up
        Two laps of the park

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

        Conditioning
        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
        3 sprints around the loop


        Later
        Mobility - 2
        Hip Stretch - deeper, deeper we go
        Glute stretch

        Comment


          Week 8, Day 3: Weds
          Session 31 - Grappling

          Was 5 mins late. So coach dished me out 50 sprawls

          Warm up

          Skipping, laps
          Shrimping, Height change
          Scramble, hip switch, crunches, side crunches x 2, plank

          Technique
          Chest Spin, drill drill drill
          Reverse side
          Hooks in, flatten out
          Last edited by Mellor; 11-03-14, 23:47.

          Comment


            Missed trained this morning.
            I hope to come back and edit this later with something substantial.


            Edit: meh, did something
            Week 8, Day 4: Thurs
            Session 32 - Calisthenics (at home)

            Warm-up
            Scap push ups x 12
            Shoulder dislocates x 2 x 12
            Stretching ankles and hip flexors.

            Handstand push ups
            BW x 4
            ...Bit of a drop there, need to do this every week if i'm going to get close to 10 reps

            Push ups in 60 seconds
            46 Reps
            ...Happy with that, prob had a few grinders in me to make 50 if I was going for AMRAP. The goal would be <60.

            Pistol Rolls
            3 each leg
            ...missed the middle rep on the left. Its a bit weaker than the first. (not sure what these are actually called. Lloyd showed me them at xmas)

            Pistols x/ 7.5kg Kettlebell
            5 reps each leg.
            ..Right was pretty good. Left was jerky and hoppy but I went down and up 5 times with both


            Was supposed to go for 3min+ plank but I forgot.
            Short session, but not entirely useless.
            Last edited by Mellor; 13-03-14, 22:32.

            Comment


              Week 8, Day 5: Friday
              Session 33 - MMA

              Was 15 mins late today.
              ...50 sprawls

              Positioning
              Moving defending, when grounded with a standing opponent
              Passing/striking a grounded opponent

              Pressure, switching, escaping agaisnt the cage.

              Rolling
              Rolling 2 x 3 min rounds
              Wrestling was a bit meh today. Struggle to advance against the bigger guys.
              Wrestled the Nemesis again. I can secure a snap down pretty well (twice) but could lock up up the Anaconda or D'arce. Bother times he controled a wrist and eventually made it out. He got top and an americana, I defended easily, but when I swept him, it locked in. Another time I had the triangle, and he slammed me, wasn't expecting it.
              He took my back and I noticed he crossed his legs.
              This is the second time he has made that mistake. I'm sure he knows not to do it, but is giving up safety for control, assuming I don't know.
              I'm not going to exploit it in training, and keep it for fight night, if it gets that far. Not really team-mate behavior - but the chances we are matched up is pretty high.

              Comment


                Hoping you'll be able me here. I've noticed when I do mobility tests my legs seems very weak. For example if I stand straight and lift leg infront of me it gets to about upper thigh and then stops. I can't even hold it there. Would this be a strength and flexibity issue or primarily one or the other?


                When doing a active leg raise lying down I've gotten much better ROM and that seems to rely a lot less on strength so wondering if a front leg raise or side one relies more on strength.

                Comment


                  I don't think its strength. I'd say its a case you you are compensating with pelvic tilt when lying on the ground. But can't when standing as the weight is on the other leg locking pelvis in place.
                  It prob happens automatically. It's happens for me too unless I really try and lock my pelvis in place

                  Comment


                    Two out of six phase 2 weeks done. 9 training sessions + 2 mobility + 0 weight sessions. A little behind target, -1 on each, so need to ramp it to catch up before it gets away from me.

                    Missed monday as I was in Fiji, all good though as I arranged to make up on friday

                    Week 9, Day 1 - Tues
                    Session 30 - Conditioning

                    Warm-up
                    Two laps of the park

                    Hill Sprints
                    5 Hill sprints. Starting belly down on the ground

                    Kettle Bells Circuit
                    KB Sumo Deadlift (64kg), 40kg Goblet Squats, Clean & Press (16kg), Press-ups, KB Swings, Double KB lunges, Farmers walk, battle rope x 2
                    Sprawls between each station

                    Shuttle Run
                    3 rounds shuttle run cone drill


                    Heart Rate
                    Max HR: 198
                    Average: 155
                    Calories: 616

                    New highest max heart rate I think.

                    Comment


                      In week 9, the old thread title is a bit obsolete now. Change it?

                      Week 9, Day 2 - Thursy
                      Session 29 - Muay Thai

                      Warm-up
                      Skips, knees, kicks, etc

                      Kicks
                      10 each side, 20 each side, 30 side... all 120 kick straights through

                      20 powers kicks each side

                      Pads
                      A1) Jab, Cross, roundhouse
                      B1) Cross, hook, roundhouse
                      C1) 2x Jab, Upper, hook, roundhouse

                      After each combo finished with 20 seconds of;
                      A1) Kicks
                      B1) Punches
                      C1) Hooks


                      Good session. A bit tight after sprints yesterday. But kicks felt the best yet. Especially the hard kicks, felt like i'm generating more power through improved technique and flexibility.

                      Comment


                        I can call it whatever you want. Let us know...
                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                        Comment


                          No idea what to call it tbh.

                          I just kinda smirk at the idea that the title was about tracking results and being consistent for 9 weeks.
                          It's been over 3 and a half years now, and I've made nearly 700 posts.

                          Comment


                            Weds Night
                            Mobility - 3

                            Rolled TFL with large baseball
                            Hip stretch x 2 each side
                            Couch stretch x 2 each side.

                            Tight and sore today.



                            Week 9, Day 3: Thurs
                            Session 27 - MMA

                            Rounds
                            7 x 5 minute rounds
                            60 seconds rest between each round

                            A round consists of
                            1 minute each of;
                            Sprawls, Height Change, Scramble, Hip switch, Plank
                            With no breaks

                            The 6th round was increased to 90 sec per move

                            Technique
                            Side control escapes

                            Comment


                              what did you have for tea?
                              X can be anything, any number, that is what’s CRAZY about X.
                              Because X doesn’t roll like that, because X can’t be pinned down!

                              $ Free Travel Credit with Airbnb $

                              Comment


                                Originally posted by The-Rigger View Post
                                what did you have for tea?
                                It's only lunchtime

                                Comment


                                  Week 9, Day 4: Friday
                                  Session 37 - MMA

                                  Warm-up
                                  Pummelling, knee bump

                                  Stretching

                                  Positioning
                                  Whizzer from back
                                  Turn over against cage
                                  Whizzer and butterfly sweep

                                  Rolling
                                  Rolling 2 x 3 min rounds

                                  Comment


                                    Seems more appropriate title wise, let me know if you want it changed back or something else, whatever!
                                    "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
                                      Seems more appropriate title wise, let me know if you want it changed back or something else, whatever!
                                      That's works for me, cheers.

                                      Week 9, Day 5: Saturday
                                      Session 38 - Strength

                                      Warm-up
                                      Stretching
                                      Heavy Bag Kicks
                                      Head Springs

                                      Box Jumps
                                      Lots of reps, working up to a max of about 105cm (42")
                                      Gonna try build on this

                                      Power Snatch
                                      20kg x 5
                                      30kg x 3
                                      40kg x 3
                                      50kg x 2

                                      Second rep at 50kg was pressed out. Didn't realise this was within 2.5kg of my 1RM

                                      Pull ups/Hangs
                                      Some pull ups, hanging, leg raises,
                                      Still can't kip

                                      Bench Press
                                      40kg x 5
                                      60kg x 5
                                      80kg x 3

                                      80 felt heavy, but I had dove a lot at that stage. Plus it's been 4 months
                                      Last edited by Mellor; 23-03-14, 06:34.

                                      Comment


                                        42" box jump!!
                                        "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
                                          42" box jump!!
                                          That a pretty close estimate. I didn't have a tape with me, but I marked it out on my body and check at home. It was just above my belly button.
                                          I'll bring the tape next time. 45" is the immediate goal.

                                          Comment


                                            Originally posted by Mellor View Post
                                            That a pretty close estimate. I didn't have a tape with me, but I marked it out on my body and check at home. It was just above my belly button.
                                            I'll bring the tape next time. 45" is the immediate goal.
                                            They look fun, I'm going to try them tomorrow.

                                            Comment


                                              Originally posted by Hectorjelly View Post
                                              They look fun, I'm going to try them tomorrow.
                                              Yeah, they can be quite enjoyable. You'd be surprised at the height you can achieve. It's a lot easier when you have soft surroundings and can commit to it 100%.

                                              Week 10, Day 1 - Monday
                                              Session 39 - Muay Thai

                                              Warm-up
                                              Skips, knees, kicks, etc

                                              Pads/Parrying
                                              Jab, Cross, Uppercut
                                              Block, Hook...(Hook)
                                              Parry, Inside front kick...(cross)
                                              Parry, roundhouse...(jab)

                                              Core
                                              About 150 reps of sit-ups, obliques etc





                                              Week 10, Day 2 - Tues
                                              Session 40 - Conditioning

                                              Warm-up
                                              Two laps of the park

                                              Kettle Bells Circuit
                                              Pull-ups, KB Sumo Deadlift (64kg), 40kg Goblet Squats, Clean & Press (16kg), Press-ups, KB Swings, Double KB lunges, Farmers walk, battle rope x 2
                                              Sprawls between each station

                                              Shuttle Run
                                              3 rounds shuttle run cone drill

                                              Sprints
                                              4 or 5 laps on around a 300m-ish loop. 60 seconds rest

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

                                              No HRM today. It was fucking high during the last sprints though.

                                              Comment


                                                Week 10, Day 3: Weds
                                                Session 41 - Grappling

                                                Warm up
                                                Shadow boxing, clinch work
                                                Shrimping, hip step
                                                Scramble, hip switch,
                                                Plank, side crunches, plank, crunches

                                                Stretching

                                                Technique
                                                North South escape, to
                                                Side control escape (spin out)

                                                Submissions:
                                                Mousetrap: Americana, Armbar, Kimura combo

                                                Rolling
                                                3 x 3 mins



                                                "Special guest" tomorrow. Prob not that special.

                                                Comment


                                                  Need more mobility work this week

                                                  Week 10, Day 4: Thurs
                                                  Session 42 - MMA/Conditioning

                                                  Rounds
                                                  5 minute rounds
                                                  60 seconds rest between each round

                                                  1 minute each of;
                                                  Sprawls, Height Change(shoot-in), Scramble, Hip switch, Plank
                                                  With no breaks

                                                  8 Rounds

                                                  Up'd the intensity a bit by switching the some of the height changes to more aggressive shoot-in

                                                  Technique
                                                  Side control escapes/Holding top position with no grips

                                                  Quick drill to finish. You are on the bottom and have to escape, when you get out of side, reset with a new a partner. Escape 3 times and someone else is in.

                                                  Comment


                                                    Originally posted by Mellor View Post
                                                    Need more mobility work this week
                                                    Thurs night - Mobility 4

                                                    Heat pack to hip flexors for about 15 minutes
                                                    Bed stretch
                                                    5 mins each side

                                                    This is another M-Wod, K-Starr doesn't call it the bed stretch, but its makes sense. This hits the glutes, and internal rotation. Which is a very tight area for me. I'll be paring this with the couch stretch a lot. See it here
                                                    Also, 4 mobs in 4 weeks is not enough.


                                                    Week 10, Day 5: Friday
                                                    Session 43 - MMA

                                                    Warm-up
                                                    Shadow boxing, hip step

                                                    Stretching

                                                    Grappling
                                                    Scramble escape;
                                                    Bump sweep
                                                    Guillotine

                                                    Comment


                                                      Saturday - Misc

                                                      Headed down to my main gym on saturday. Coach was doing a workshop on gameplans for comp. I've worked on this before so it got something together pretty easily.
                                                      Basically Osoto Gari take down to side control and work the sub from there. Attack the far arm and work one of 4 arm locks. It was supposed to be BJJ specific, but I made sure the game plan translated to no-gi and MMA

                                                      Had another go at box jumps, added another mat, so that makes 43" or so.

                                                      Had a look about youtube, came across this.
                                                      5'5" Oly lifter box jumps 60" from standing
                                                      SPOILER

                                                      Comment


                                                        Two out of six phase 2 weeks done. 9 training sessions + 2 mobility + 0 weight sessions. A little behind target, -1 on each, so need to ramp it to catch up before it gets away from me.
                                                        4 out of 6 weeks done now;
                                                        19 sessions, 4 mobility, 1 weights
                                                        Still slightly behind target. Need to do 3 mobility pieces per week now

                                                        Week 11, Day 1: Mon
                                                        Session 44 - Grappling

                                                        Warm up
                                                        Shadow boxing, clinch work
                                                        Shrimping, hip step

                                                        Stretching

                                                        Submissions:
                                                        Triangles
                                                        Fist modification
                                                        Switch to armbar

                                                        Comment


                                                          Week 11, Day 2 - Tues
                                                          Session 45 - Conditioning

                                                          Warm-up
                                                          Star jumps, sprawls, height change, press ups, lunges, squats
                                                          30 seconds each x 3

                                                          Kettle Bells Circuit
                                                          Usual circuit

                                                          Hill Sprits Run
                                                          A good few 100m hill sprints, last two extended out to about 200m

                                                          Heart Rate
                                                          Max HR: 191
                                                          Average: 155
                                                          Calories: 640

                                                          Decent workload there.


                                                          Post training
                                                          Mobility 5
                                                          Hip flexor stretch
                                                          Glute stretch
                                                          Couch stretch
                                                          Adductor stretch

                                                          Comment


                                                            Session 46 - Muay Thai

                                                            Warm-up
                                                            Skips, knees, kicks, etc

                                                            Pads
                                                            Jab, Cross, Hook, roundhouse
                                                            Jab, Cross, Dodge, Hook, switch kick
                                                            Jab, Cross, Single collar, knee
                                                            Jab, Cross, Switch, knee

                                                            Not overly happy with striking today. More work to go





                                                            Week 10, Day 2 - Tues
                                                            Session 40 - Conditioning

                                                            Warm-up
                                                            Two laps of the park

                                                            Kettle Bells Circuit
                                                            Pull-ups, KB Sumo Deadlift (64kg), 40kg Goblet Squats, Clean & Press (16kg), Press-ups, KB Swings, Double KB lunges, Farmers walk, battle rope x 2
                                                            Sprawls between each station

                                                            Shuttle Run
                                                            3 rounds shuttle run cone drill

                                                            Sprints
                                                            4 or 5 laps on around a 300m-ish loop. 60 seconds rest

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

                                                            No HRM today. It was fucking high during the last sprints though.[/QUOTE]

                                                            Comment


                                                              Week 11, Day 4: Thurs
                                                              Session 47 - MMA/Conditioning

                                                              Rounds
                                                              5 minute rounds - 60 seconds rest between each round

                                                              9 Rounds

                                                              First and last 3 were as previous weeks, middle 3 were:
                                                              Side Control jump, North/South step through, Lunges, Squat jumps, 1 hand high plank

                                                              ...Bolloxed. Drank too much water before the 7th round round and threw up a little in the middle of it.



                                                              Plan was wrestling tonight. It's tentative right now.

                                                              Session 48 - Wresting

                                                              Warm up
                                                              Sprawls, tuck jumps, uneven press ups
                                                              Straddle rolls, reverse straddle
                                                              Cartwheel, headspring, handstand walks

                                                              Sta
                                                              Arm Drag
                                                              Duck Under
                                                              Snap Down
                                                              Last edited by Mellor; 03-04-14, 13:12.

                                                              Comment


                                                                Sunday - Mobility 6
                                                                Hip flexor stretch
                                                                Glute stretch
                                                                Couch stretch

                                                                Repeat a few times

                                                                HSPU
                                                                6 reps
                                                                Slight improvement. Maybe reach 10 in a month or two.

                                                                Wall Bridge (Up)
                                                                9 reps

                                                                Failed painfully close to the 10th

                                                                Comment


                                                                  Week 12, Day 1: Mon
                                                                  Session 49 - Muay Thai

                                                                  Warm-up
                                                                  Skips, knees, kicks, etc

                                                                  Striking
                                                                  Jab, Jab, Hook, Kick
                                                                  Jab, Cross, Hook, Kick
                                                                  Jab, Cross, Uppercut, Kick

                                                                  Some core work.

                                                                  hmmm, so so session

                                                                  Comment


                                                                    Week 12, Day 2 - Tues
                                                                    Session 50 - Conditioning

                                                                    Warm-up
                                                                    Star jumps, sprawls, height change, press ups, lunges, squats
                                                                    30 seconds each x 3

                                                                    Kettle Bells Circuit
                                                                    Usual circuit

                                                                    Hill Sprits Run
                                                                    A good few 100m hill sprints, last four extended out to about 200m

                                                                    Heart Rate
                                                                    Max HR: 210 (prob a glitchy spike or something)
                                                                    Average: 145
                                                                    Calories: 640

                                                                    Comment


                                                                      How do you feel it's going at this point?
                                                                      "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
                                                                        How do you feel it's going at this point?
                                                                        Generally, pretty well. Just past the halfway point, and I’m more or less happy where I’m at, but at the same time, I’m not getting ahead of myself and know my weak areas to work on.
                                                                        Injury free, which is a massive plus, some of the guys are carrying niggling shouders, ribs etc, and when intensity increases could will flare up.
                                                                        Conditioning has been great, workrate is way up. I never really sprinted before, so I’ve surprised myself on these a little. Outsprinting people who played football, or have ran for a few years. The KB stuff is pretty solid continuous work now, which somewhat replicates a 3-5 minute round. Strength is prob down from my peak as I haven’t been hitting heavy barbell stuff weekly, but technique, and workrate will be bigger factors I feel. I need get ready for 3 rounds.
                                                                        My grappling has improved, I’ve found myself suddenly able to do technical movements I was messing up last year despite not specifically training them – down to improved mobility and control I guess. Striking is good when I have a partner I match well with. Sometimes, if I try to hold back the power for the sake of going easier in training, and it doesn’t flow as well.
                                                                        Mobility is improved, but still loads more needed.


                                                                        There’s gonna be a few more sessions, then a break for easter, then an “8 week camp” where the intensity is increased and I’ll start putting it together in more full on sparring.
                                                                        I’m thinking of spending the break mostly on strength and mobility. Just some barbell stuff, sort of miss it tbh. Then maybe buy a heavy-ish kettlebell for use at home.

                                                                        Comment


                                                                          Week 12, Day 3: Wed
                                                                          Session 51 - Grappling

                                                                          Warm up
                                                                          Shadow boxing, clinch work
                                                                          Shrimping, hip step

                                                                          Stretching

                                                                          Submissions:
                                                                          Triangle
                                                                          Switch to armbar
                                                                          Armbar from guard

                                                                          Rolling
                                                                          Roll with the nemesis
                                                                          Another with a big strong guy I can't tap

                                                                          Comment


                                                                            Weds - Mobility - 7
                                                                            Another session with the massage therapist. That's about 4 so reckon it counts towards mobility work. She says hamstrings are improved but glute and hip flexors are still an issue. Baby steps.
                                                                            Have to keep jamming my baseball and golfball in there.


                                                                            Week 12, Day 4: Thurs
                                                                            Session 52 - MMA/Conditioning

                                                                            Rounds
                                                                            5 minute rounds - 60 seconds rest between each round

                                                                            10 Rounds

                                                                            Middle 3 were:
                                                                            Side Control jump, North/South step through, Lunges, Squat jumps, 1 hand high plank

                                                                            The rest dropped to 30 secs for round 8 & 9. Round 10 was 7.5 mins (90 sec/section)


                                                                            Two hours later and I have DOMS. Saturday will be sore
                                                                            Last edited by Mellor; 10-04-14, 12:38.

                                                                            Comment


                                                                              Thurs night - Mobility 8
                                                                              V.hot bath
                                                                              Bed stretch
                                                                              5 mins each side

                                                                              Week 12, Day 5: Friday
                                                                              Session 53 - MMA

                                                                              Warm-up
                                                                              Shadow boxing, hip step

                                                                              Stretching

                                                                              Grappling
                                                                              Opening Guard - Elbow grind

                                                                              Light roll

                                                                              Comment


                                                                                Thurs night - Mobility 9
                                                                                Squat hold - 12 mins

                                                                                Waiting for the bus, no seats, improve mobility

                                                                                Week 12, Day 6: Sat
                                                                                Session 54 - Misc

                                                                                Stretching

                                                                                Heavy Bag
                                                                                Punch Combos
                                                                                Kicks

                                                                                Messed about with spin kicks

                                                                                Strength
                                                                                Bench press
                                                                                20/40/60/80kg x 5, 90kg x 3
                                                                                A bit better than last time, but I was hitting 92.5 x 5 last year. Will get it back quickly though

                                                                                One arm DB Push Press
                                                                                20kg x 5
                                                                                25kg x 3

                                                                                It's quite awkward to hold the DB on one shoulder. Kettlebells migjt be easier

                                                                                Comment


                                                                                  There's a few days left in phase two, but I based my targets off of 6 weeks, so I'll settle up now.

                                                                                  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.
                                                                                  So in the 6 weeks I managed, 30 sessions, 2 weight sessions + bodyweight sessions at home, and 9 mobility sessions - almost made the 10. The pro-fighter injured his leg in the lead up to a fight so he wasn't available for sparring. Need to get some in though.

                                                                                  4 sessions this week, teams, match-ups and the final cut is on thursday. We've a 10 day break from easter, I'll relax and enjoy myself for a few days, then do some different training. Maybe strength, oly stuff

                                                                                  Comment


                                                                                    Week 13, Day 1: Mon
                                                                                    Session 55 - Grappling

                                                                                    Warm up
                                                                                    Pummelling
                                                                                    Stretching

                                                                                    Submissions:
                                                                                    Triangle
                                                                                    Armbar
                                                                                    Defense

                                                                                    [QUOTE=Mellor;790693]Week 13, Day 2 - Tues
                                                                                    Session 56 - Conditioning

                                                                                    Warm-up
                                                                                    Lap of the park

                                                                                    Kettle Bells Circuit
                                                                                    Usual circuit with added in landmines, hill sprints, KB clean & press (20kg)

                                                                                    Hill Runs
                                                                                    Up and down the carrying a partner x 2

                                                                                    Comment


                                                                                      Week 13, Day 4: Wed
                                                                                      Session 57 - Muay Thai

                                                                                      Warm-up
                                                                                      Skips, knees, kicks, etc

                                                                                      Footwork
                                                                                      Moving, stepping, shuffling

                                                                                      Striking
                                                                                      Knees
                                                                                      Kicks
                                                                                      Jab, Cross, Check, Knee
                                                                                      Jab, Cross, Hook, Kick

                                                                                      Core work

                                                                                      Comment


                                                                                        Week 13, Day 4: Thurs
                                                                                        Session 58 - The Cut

                                                                                        Warm-up
                                                                                        Pummelling

                                                                                        Submissions
                                                                                        Standing Guillotine

                                                                                        A quick bit on a new sub, while they set up a few bits.

                                                                                        The Cut
                                                                                        So the day everyone was fearing. A bit of a anti climax.
                                                                                        We lost two more due to injury, and one guy dropped out due to personal reasons. That's only 9 since the start.
                                                                                        They decided that nobody remaining deserves to be cut, and they will bring the remai ing 35 into the final stage.
                                                                                        They said injuries will drop numbers to a fight card amount, they made it clear that we won't all make it to the fight.

                                                                                        A small break for easter, then 8 week fight camp.
                                                                                        Date is set, June 21st

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                                                                                        Log into Facebook to start sharing and connecting with your friends, family, and people you know.

                                                                                        Comment


                                                                                          I'd almost suggest doing little or nothing until the camp starts - just mobility and some low intensity stuff like walking or going for a hike or something? Rest might be your biggest friend now even if you feel great.

                                                                                          Amusing that you get no play in the trailer - in too good of shape starting obviously.
                                                                                          "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
                                                                                            Amusing that you get no play in the trailer - in too good of shape starting obviously.
                                                                                            I'm glad it wasn't posted earlier as I'd assume I was cut. The only times I can spot myself is my green t shirt in a few background shots.

                                                                                            Comment


                                                                                              Week 13, Day 5: Sat/Sun
                                                                                              Session 59 - Recovery

                                                                                              Small bit of recovery over the weekend.

                                                                                              Went to the beach walking on the sand really help sort out the pain/tightness in my feet and calves. Swam a bit on the hotel pool, jacuzzi, sauna.

                                                                                              Monday Night
                                                                                              Handstand push ups
                                                                                              BW x 5/4/3
                                                                                              with 90s seconds rest

                                                                                              Planning to get a bit of volume in on these over the next while, ideally i'll find a place to do pull ups every day too

                                                                                              Comment


                                                                                                Tuesday - Mobility
                                                                                                Supple Leopard - Ankles

                                                                                                Work from he feet up through supple leopard. Rolling feet, "whacking" ankles, wrapping ankles is stretchy band (flossing?)

                                                                                                Feels fine. But ankles are not an issue, I think.


                                                                                                Week 14, Day 1: Weds
                                                                                                Session 60 - Kickboxing

                                                                                                Warm-up - jogging sprawls, dynamic movement

                                                                                                Stretching

                                                                                                Movement
                                                                                                Moving in/strike/move out
                                                                                                Counter kicking

                                                                                                Kick ladder
                                                                                                10 left, 10 right, 9 left, 9 right, 8 left....
                                                                                                110 kicks total
                                                                                                Time c. 60 seconds - speed not power

                                                                                                Later:
                                                                                                Handstand push ups
                                                                                                BW x 5/4/4

                                                                                                Comment


                                                                                                  Edit had this saved elsewhere form last week.

                                                                                                  Sunday - Mobility
                                                                                                  Supple Leopard - Calves
                                                                                                  Gold ball to the feet
                                                                                                  Foam rolling calves
                                                                                                  Bone sawing calves

                                                                                                  Tried to roll with completely relaxed muscles, getting in deeper. Instead tensing to find knotted bits, and pressing against that pressure.

                                                                                                  Week 15, Day 1: Mon
                                                                                                  Fight Camp
                                                                                                  So 8 weeks fight camp starts today.
                                                                                                  First thing, both teams were called together to weigh in. Up till know we’ve been weighing at home. Their scales had be 0.75Kg lighter, so slightly less work to do.
                                                                                                  Current Weight : 76.3kg
                                                                                                  Lightweight limit: 70kg

                                                                                                  After that, they announced 3 match ups out of the blue. Including mine, no surprises and I’m fighting the guy I expected. The nemesis mentioned previously.
                                                                                                  A little bit caught off guard. But glad it’s out of the way first. Head coach said he’d announce match ups as people are ready. A bit of a vote of confidence there.

                                                                                                  Session 61 – Muay Thai
                                                                                                  Sessions increase to closer to 90 minutes now. And the rest day every 2nd friday is now gone.

                                                                                                  Warm-up – kicks, knees punches

                                                                                                  Pads
                                                                                                  Jab, Jab, Cross, Hook, Hook
                                                                                                  Jab, Jab, Cross, Hook, Hook + Hook x 4
                                                                                                  Jab, Hook, hook, Switch kick
                                                                                                  Cross, Hook, hook, Kick

                                                                                                  10 kicks left/right between each set.

                                                                                                  A but rushed the rest of the week so no proper updates;
                                                                                                  Tues: MMA (after training spent the day moving furniture, bolloxed)
                                                                                                  Weds: Rest - skipped today to recover.
                                                                                                  Thurs: Sparring - very light, sparring drills more so than full sparring
                                                                                                  Friday: Session 64, Conditioning. 10 rounds

                                                                                                  Only four sessions this week. But got a few extras bits in at home,

                                                                                                  Handstand push ups: BW x 3 x 5 *PR*
                                                                                                  Supple Leopard: Shins. Some rolling with a hard ball, and voodoo flossing.

                                                                                                  7 weeks to go. I'll be hitting it pretty hard for the next 6 weeks. Hopefully training 5 mornings a week plus 2 strength sessions and an extra sparring session
                                                                                                  Last edited by Mellor; 05-05-14, 07:33.

                                                                                                  Comment


                                                                                                    Week 16, Day 1: Mon, 5:45am
                                                                                                    Session 65 - Kickboxing

                                                                                                    Warm-up - kicks, skipping, knees

                                                                                                    Combos
                                                                                                    4 x 3 min rounds, back and forth with partner, 3 or 4 punches/kicks

                                                                                                    Sparring
                                                                                                    6 x 3 min rounds light sparring


                                                                                                    Should get another session in later

                                                                                                    Comment


                                                                                                      Mon night - Session 66 - Sparring
                                                                                                      Some stretching: splits, couch stretch etc

                                                                                                      Warm up on the bag

                                                                                                      Sparring
                                                                                                      3 x 5 mins rounds

                                                                                                      Some long rounds with a good striker. Has the skills and reach to make a fool of me but he went light and helped me out a bit.

                                                                                                      Week 16, Day 3: Tues
                                                                                                      Session 67 - MMA

                                                                                                      Warm-up
                                                                                                      Shadow boxing, hip switch, hip escape

                                                                                                      Stretching

                                                                                                      Grappling
                                                                                                      Guillotine from guard
                                                                                                      Kimura

                                                                                                      Light roll x 3 or 4

                                                                                                      Comment


                                                                                                        Week 16, Day 3: Weds
                                                                                                        Session 68 - MMA

                                                                                                        Warm-up
                                                                                                        Shadow boxing, hip switch, hip escape

                                                                                                        Stretching

                                                                                                        Grappling
                                                                                                        Guillotine from guard
                                                                                                        Kimura

                                                                                                        Then drilled everything one after the other 5 reps each
                                                                                                        Butterfly sweep
                                                                                                        Scissor sweep
                                                                                                        Bump sweep

                                                                                                        Arm triangle
                                                                                                        Armbar
                                                                                                        Triangle
                                                                                                        Armbar from triangle

                                                                                                        That's the end of guard work for a while.


                                                                                                        3 mins rolling x 2
                                                                                                        Two good intense rolls



                                                                                                        Edit:
                                                                                                        Handstand Push-ups
                                                                                                        BW x 6/5/5

                                                                                                        Mobility:
                                                                                                        Bed Stretch
                                                                                                        PNF hip stretch
                                                                                                        Last edited by Mellor; 08-05-14, 02:39.

                                                                                                        Comment


                                                                                                          Week 16, Thurs
                                                                                                          Session 69 - Sparring

                                                                                                          Warm-up
                                                                                                          Pressups, knees, tuck jumps, etc

                                                                                                          Feel like shit. Sore throat, chesty, ugh sickness

                                                                                                          Was suppose to be technique, partner drills and sparring. But didn't want to make anyone sick so I just hit the heavy bag.


                                                                                                          Conditioning tomorrow will be impossible.

                                                                                                          Comment


                                                                                                            Week 16, Fri
                                                                                                            Session 70 - Conditioning

                                                                                                            The usually circuit. But I bailed out after 2 rounds.
                                                                                                            Was dying and continuing would do nothing for my conditioning. Only prolong my sickness.

                                                                                                            Didn't just leave though. Instead spent 45 minutes on mobility.
                                                                                                            Downward dig, dead frog, hip stretch, glute stretch, couch stretch

                                                                                                            Just cycled through the above 4 or so times. By the end I was getting pretty good range.
                                                                                                            Stretching like this gives short and long term effects, might test later to see how short the short-term effects are.

                                                                                                            Comment


                                                                                                              Week 16, Saturday
                                                                                                              Session 71 - Strength

                                                                                                              Warm-up
                                                                                                              Stretching

                                                                                                              Deadlifts
                                                                                                              60kg x 5
                                                                                                              100kg x 5
                                                                                                              120kg x 5
                                                                                                              130kg x 5

                                                                                                              Bench Press
                                                                                                              20kg x 5
                                                                                                              40kg x 5
                                                                                                              60kg x 3
                                                                                                              80kg x 5
                                                                                                              82.5 x 5

                                                                                                              Rows
                                                                                                              20kg x 5
                                                                                                              60kg x 3 x 5

                                                                                                              Lateral Raise, Rear Delt Raise - superset
                                                                                                              7.5kg x 3 x 8
                                                                                                              7.5kg x 3 x 8

                                                                                                              Such humbling lifts

                                                                                                              Tricep Pushdowns
                                                                                                              36kg x 8
                                                                                                              45kg x 8
                                                                                                              54kg x 8


                                                                                                              Felt good to get back into the weight room.
                                                                                                              Eased back on all of the lifts, no PRs or anything, but felt solid. Will hopefully progress week on week.


                                                                                                              [b]Edit: 7 sessions this week. Happy with that.
                                                                                                              Last edited by Mellor; 11-05-14, 02:50.

                                                                                                              Comment


                                                                                                                Week 17, Day 1: Mon
                                                                                                                Session 72 - MMA

                                                                                                                Warm-up
                                                                                                                hip escape/bridge

                                                                                                                Stretching

                                                                                                                Grappling
                                                                                                                Mount Escapes,

                                                                                                                Really don't want to be stuck in mount

                                                                                                                Hopefully later I'll add;
                                                                                                                Handstand Push-ups
                                                                                                                BW x 6/6/5

                                                                                                                Mobility:
                                                                                                                Knee:
                                                                                                                Flexion Gapping
                                                                                                                Knee Extension check
                                                                                                                Decent knee extension, but nothing hyper-mobile

                                                                                                                Do far so good, ankles, knees and calves feel good.
                                                                                                                Up next is posterior chain. Problem area for me.
                                                                                                                Last edited by Mellor; 13-05-14, 07:49.

                                                                                                                Comment


                                                                                                                  Week 17, Day 2: Tues
                                                                                                                  Session 73 - MMA

                                                                                                                  Warm-up
                                                                                                                  hip escape/bridge

                                                                                                                  Stretching

                                                                                                                  Rollinglots of rounds, positional rolling, defending certain subs etc

                                                                                                                  Mobility:
                                                                                                                  Posterior-Chain:
                                                                                                                  TBA

                                                                                                                  Comment


                                                                                                                    Week 17, Day 3, Weds
                                                                                                                    Session 74 - Sparring

                                                                                                                    Day 3 Weds
                                                                                                                    Session 75 - Sparring

                                                                                                                    Two sparring sessions. Not mucho say, just putting it the rounds. Getting more confidant. And more comfortable being hit.
                                                                                                                    Last edited by Mellor; 17-05-14, 13:20.

                                                                                                                    Comment


                                                                                                                      Week 17, Fri
                                                                                                                      Session 76 - Conditioning

                                                                                                                      10 Rounds

                                                                                                                      Mobility
                                                                                                                      10 min squat

                                                                                                                      The rounds were the usual standard. Sat into a 10 min squat immediately afterwards.

                                                                                                                      The real highlight this week was Jens Pulver. He was at training Tuesday and Friday and we had an evenin event on Thursday. He spoke about his career and his life. A legend if the sport and very interest guy. Very honest and open about the highs and lows.
                                                                                                                      He'll be a coach on the US series.

                                                                                                                      Comment


                                                                                                                        Week 17, Day 6, Sat
                                                                                                                        Session 77 - Wrestling

                                                                                                                        1hr stand up wrestling drills


                                                                                                                        Edit:
                                                                                                                        Sunday
                                                                                                                        Handstand Push-ups
                                                                                                                        BW x 3 x 6

                                                                                                                        On to 7 reps...
                                                                                                                        Last edited by Mellor; 18-05-14, 07:23.

                                                                                                                        Comment


                                                                                                                          Week 19, Day 1: Mon
                                                                                                                          Session 77 - Sparring

                                                                                                                          Warm-up
                                                                                                                          Punches/Kicks/Checks

                                                                                                                          Sparring
                                                                                                                          Rounds and rounds upping the intensity.
                                                                                                                          A lot more comfortable getting punched in the face

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