Training Log: Entry 180

First real meeting of my MMA club tonight.  Grand total of two members showed up, plus myself.  Small, but better than nothing.

Member A: Experience in an art similar to Wing Chun.
Member B: Experience in Kyokushin and BJJ.

Went over the striking a little (I'm the unofficial striking coach at the moment) and helped them find some flaws in their game and things to work on while we drilled the focus pads.

Sparred member A:
Weird crap.  Lots of trapping and hitting with backfists.  He did a good job of pulling away my hands with a downward flurry in order to hit me with a backfist.  I dunno how different things would have been if we were going harder (He was a lightweight, and with my PFT coming up, I didn't want to go too hard and risk potential injury).  I fired a few combos towards his body.  Nothing major.  Just got to get exposed to his stuff.

Sparred member B:
She stuck to boxing, and I used the opportunity to work on my slipping, ducking, bobbing and weaving.  She had fast strikes, but way too many telegraphs and predictable patterns.  I avoided almost everything she shot at me, and most I took was some shots to the shoulder.  Again, went light.   She was a lighterweight, and also has the PFT coming up.  Was still fun to drill my dodging so actively.

Rolled with member B:
Got choked out with RNC in a matter of 30 seconds.  Embarassing.

Rolled with member B:
Gained my focus, stayed alert, pretty much just outmuscled her.  She has good technique, but the weight and strength advantage was ridicolous.  Tried for a few achilles locks and heel hooks while breaking out of her guard, but eventually ended up with a kimura from side mount for the win.  Did an alright job of defending her armbar and triangle choke attempts.  Still, she easy is a better technician than me.

Training Log: Entry 179

Blarg.  I'm having an identity crisis on training routines.  The one I designed was fun, but I gotta stop getting into these ruts.  One last go at a new routine. 

http://www.defrancostraining.com/articles/archive/articles_westside.htm

 

Why this?  It's a westside barbell routine I can do on a 3 day split.  It's what I needed to avoid overtraining yet still get a good power workout.

One day I'll look back on this and laugh.

Training Log: Entry 178

Screw this ECO crap.  Too much bodybuilding.  I'm going back to movement focused lifting three days a week instead of bodypart focused lifting 4 times a week.  Back to bench, squat, and deadlift.  I'm thinking 5X5 on primary core lifts, 4-6 reps for 3 sets on strengthening secondary muscles, and a 3X12-15 per bodypart just for hypertrophy just to aid in the mass building department.  I'm gonna shoot for an hour per lifting session.  Time between sets on strength building will be 2-3 minutes.  Time for hypertrophy 1-2 minutes.

Rough outline will be:

Bench Day:
Flat Bench: 5X5
Incline Bench: 3X4-6
Cable flies: 3X12-15
Military press: 3X4-6
Front lateral raise: 3X12-15
Weighed dips: 3X4-6
Pulldown: 3X12-15



Deadlift Day:
Deadlift 5X5
Weighted Pull-ups: 3X4-6
Reverse Smith Machine shrugs: 3X12-15
Dumbbell rows: 3X4-6
Bent over rows: 3X4-6
Close grip weighted chin-ups: 3X4-6
Hammer curls: 3X12-15
 

Squat Day:
Squat: 5X5
Lunges: 3X4-6
Leg curl: 3X4-6
Leg Press: 3X4-6
Leg extensions: 3X12-15 superset with Leg Curl: 3X12-15
Seated calf raises: 3X4-6
Seated calf raises: 3X12-15

Just to clarify my leg day: Why leg curl twice?  As much as I would like to throw in some stiff legged deadlifts for hammies, deadlifts aren't allowed in my weight room, so I'm already risking my weight room privalges on DL day.

I'm thinking the lack of focus on dumbbell movements on my bench day will help my mega platued bench.  My theory is that exclusive focus on barbell movements will aid in that.  If nothing else, I haven't touched barbells in a while.

I'm gonna like this.

Training Log: Entry 177

Started the "ECO" training this week.  ECO is an acronym for "Explosive, Closed Chain, Open Chain".  It trains plyometrics, strength training, and hypertrophy.  I seem to be gaining back some of the size I lost from boxing.  Currently lifting 4 days a week, working the same muscle groups twice a week.  Should be fun.

Diet has cleaned up.  Need more water.

Training Log: Entry 176

Throwdown results. 

Dissapointed.  Only got to do 1 session of striking against a guy who way outmatched me (7th Dan American Kenpo).  I managed to land a few shots, but not much of it was with my hands, which kinda defeats the whole purpose of all this boxing training.  I had arrived late, and no one else really wanted/was able to strike.  Not really many people my size either.  Either way small, or huge.

Did some grappling, and actually managed to get a tap 3 times in 3 rolls.  One was from a kimura in half guard, and two chokes/head cranks. 

The plus side was that my cardio held up really well today.  I wasn't breathing hard at all.  I was also able to take shots that would have put me out of comission a few months ago, so there's some of the perks of all this training.

I miss my gym already.

Training Log: Entry 175

Last boxing class of this training period
Warm-up
PT
Grab weights
1-2s
Shadowbox
Put on gloves
A ton of different combos.
1-2s
1-2-1-2-2-3
1-2-1-2-slip-2-3
1-2-1-2-step right-2-3
1-2-slip-1-2-1-2
Uppercuts
Hooks
1-2, fast 1-2 or hard 3 on command
1 round improvise
Ab work

Note: Cardio is definitely peaked.  Will kick ass at the throwdown at least.  Was doing some bow and arrow with my jab when I was tired.  Must keep aware of that.

After 30 days of hard training, I regret not spending much time on Muay Thai or grappling, but I needed focus on my hands and footwork.  Hopefully my striking will be better as a result.

Will write an evaluation of club later maybe.

Training Log: Entry 174

Another boxing class

Warm-up
Grab weights (note, I grabbed heavier weights today)
Shadowbox
Uppercuts
Upward punching
Straight punches
Put on gloves
1-2-3-slip-slip-3-2
1-3-2-3
1-2s, 6 power hooks on call
All left hand
All right hand
Partner up
1-2-3-slip-slip-3-2
Mobile targets on shield
Sprints to bag
Ab work

Notes: Was partnered up with a super heavy weight.  It was awesome.  I could finally punch my hardest.  I was able to move him while he held the shield.  Cardio is going strong.  Not dizzy anymore.