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Originally Posted by Frodo
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***If anyone checks this out and can give me a suggestion as to when a good time for grip training would be, I would appreciate it. Like, should I do it on one of my lifting days, and if so, which day would be optimal? Thanks in advance!***
I apologize for creating yet another log thread, but I feel that I needed a more complete log, which would include everything, training-wise (weights, cardio or lack thereof, judo) and diet and even sleep, just so I could keep track and look back at how a crappy night's sleep may have affected my workout.
My goals are to increase my strength (not necessarly mass, this time), improve my ground techniques, and improve my GPP, while also attemping to fix my whakced out sleep habits. I have a tendency to drink too much water before bed, therefor I wake up a lot to use the bathroom in the middle of the night. Also, I need to stop drinking caffeinated drinks, at least after a certain time in the day.
The ultimate goal is to get to the point that I may be able to get at least one ameteur MMA fight under my belt before I get too old. It's a lofty goal, I know, especially considering the late age that I even got into the martial arts. But, if I didn't have something difficult to achieve, what would be the point?
Monday 2/6/06 5:30 am
Slept ok last night. No worse than usual. I tend to drink too much water before I go to bed. In effect, I'm up several times at night to use the bathroom. Got about 6.5 hours sleep, total.
Deadlift 185X5/190X5/195X5/200X5/205X5
Weighted Chin-ups (25lb) 5/5/4/4/4
Stiff-Legged DL (160lbs) 3 sets X 8 reps
Bent Over Barbell Row (95lbs) 3 sets X 10 reps
Heavy E-Z Curls (70lbs+bar) 3 sets X 6 reps
7:00 am
Protein shake:
1 cup milk
½ cup orange juice
½ banana
3 strawberries
3 slices of peach
1½ scoops of Protein powder (about 34g protein)
5g creatine
5g l-glutamine
2 capsules BCAA 2000
Multi-vitamin
10:00 am
Snack:
1 banana
1 apple
3 hard boiled eggs (1 yoke)
1:00 pm
7oz filet
mixed veggies
mashed potatoes
5:00 pm
Salmon filets
Mixed veggies
Rice Pilaf
I had very reasonable servings. I've had a bad habit of eating what I think to be too much, lately, and not always the best foods, but I'm going to try to stay away from fried, crap foods from now on.
7:00 pm
Small cup of apple sauce
I know this seems goofy, but the reason I'm logging everything is because I want to bet in the habit of keeping tabs of what I eat and cardio exercise, especially, because I have a tendency to overlook them.
8:30 pm
Bowl of cereal
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Originally Posted by Iceman5592
Tumbling and gymnastics. Seriously. Work on shoulder rolls, cartwheels, round-offs, walking on your hands, handstand push-ups, ring dips, iron crosses, whatever. I've been doing basic tumbling and I've just started to incorporate some work with those gymnastic rings. (Basic stuff; mainly pull-ups, muscle-ups, and ring dips) Your balance, coordination, kinesthetic awareness, and strength will all improve.
Also shrimping, stand-ups, sidemount escapes, neck bridges, bridges, sprawls, penetration steps, and matador guard passes on the heavy bag will all help. Abdominal work will help with your guard game, and no I don't mean a million crunches. Do variations of leg lifts, flutter kicks, etc.
Try getting your heart rate up real high by doing lots of sprawls and penetration steps. When you feel like you're really sucking wind, get in a sprawl position, but rest all your weight through your chest on a heavy bag, so it compresses your lungs. You can also lie on your back and bring your legs over your head. This will get you used to being tired and out of breath and then stuck in uncomfortable positions. Your ability to relax in situations like this makes a big difference in how well you do.
You can make yourself a grappling dummy for pretty cheap, and just practice moves over and over on it. You can't really do much guard/bottom work, but it's great for leglocks and submissions from the top.
Weight training, of course, will make a big difference. Look in the strength and power discussion for tips. You can use weights either to build strength and raw power, or you can do hardcore circuit-type workouts to increase your lactic acid endurance and anaerobic endurance. I suggest a combination of both.
Studying instructionals and fights works big time. I can't tell you how much it's helped me to either watch an instructional video, or constantly rewind parts of a fight to see how someone set up a submission, sweep, KO combination, or whatever. You don't necessarily need to look for instructionals with lots of crazy new moves. If you're an advanced level grappler, start looking at those moves, but if not, just find good instruction on the basics. An example is the basic knee-in-butt guard break. I never used to get this, and people in the gym struggle with it. After watching instructionals, and reading about the move on the internet, I made a mental note of all little parts of the move. Now, when I use this move in the gym, I can break open the guards of the guys on the fight team.
Put all those together and you shouldn't have much trouble figuring out what to do when you're not on the mat. And hey, everyone wants to just roll when they get in the gym. Don't get me wrong, it will make you improve real fast, but you gotta drill, too. Rolling's much more fun, but drilling moves and different areas of the game will make you better. Try to include both in a training session.
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