Bader's Strength endurance and MMA log

_kickboxer_ · 10-21-2009, 04:15 AM

Hi my name is Bader, I'm 18 years old as of today 21st october, 2009.... from Morocco...And I will be starting my log here today...so here's just a few extra info you might wanna know about!

Height: 5'10 (178cm)
Weight: 169 lbs (76 kg)
Association: Sitan Gym Casa
Style: Dutch Kickboxing, Brazilian Jui-jitsu

Additional routines besides, ofcourse, weights, are swimming, kickboxing/muay thai, grappeling, MMA. HIIT cadio (e.g. stairs running, running backwards, and lots rope skipping)

I train my body in a lot of different ways but what's mentioned above are the main programs I have sicne a long time especially the swimming. I use to lift really heavy 5x5 for strength and size but I was packing on a lot of weight quickly and had terrible cardio after changing my training to endurance I decided that it was a lot better for my body, I was able to keep some of my strength (punching power, takedowns) and had a lot more gas in the tank was able keep that pace up for an extended period of time.

It's not that I don't agree with 5x5 strength it just seems that my body does not agree with it instead. It works on different people with different genetics but I don't have it I guess, still all good keep training hard!

MIDMOBOX · 10-21-2009, 04:18 AM

Welcome to the logs

Is there much chance to compete there as an amateur or do you have to travel

Freeman102010 · 10-21-2009, 09:40 AM

Welcome to the logs!

_kickboxer_ · 10-22-2009, 01:49 AM

wednesday

morning
5:32 am did some sprints and hill sprints for 10 sets alternating each. then some backwards uphill and downhill sprints for 5 sets.
6:12 am scrambled eggs w/ brown bread and a bowl of wheatabix.

evening
12:30 pm rope skipping for 20 minutes. some rolling for 2 hours, did some drills before that. finished it with bodyweight mobility drills for 20 minutes.
8 pm did some light stretches and core work for about 30 minutes.

_kickboxer_ · 10-25-2009, 03:52 AM

Thursday

rest day

Friday

morning
6 am some band drills and javoraks ab circuit, finished it with some ab wheel. lasted about 40 minutes.

12:34 pm warming up, then some high rep db workout.

side curls x 25 into band punch outs x 30 sec per side x3
bench x 30 into band tricep extension x 28 reps per side x3
rows x 32 per side into med ball slams x max x3
weighted ab wheel roll outs with 22 lbs vest x max 2 sets
150-125-100 rope turns as finisher

7 pm went for a light recovery swim for about an hour and that was it.

Saturday

morning
5:32 am went for some sprints up the hill, for 6 sets then 6 more sets sprinting uphill backwards. then did some stair sprints 8 sets up to 6th floor as finisher.

11:23 am high energy swimming for 45 minutes.

8 pm kickboxing sparring for an hour, then some drills after that for 30 minutes. finished it with bodyweight circuit. mostly pull ups and band slams.

MIDMOBOX · 10-25-2009, 06:12 AM

where do you all get your boxing gear in Morocco from?

_kickboxer_ · 10-26-2009, 01:59 AM

Sunday

5:12 am 48 minute run moderate pace along the coast, went for distance rather than speed. Finished it with some core work and dynamic stretching.

11 am band/bodyweight minute drills for lower body (4 rounds, one minute per round, each round 3 sets)

30 sec sprawls / 30 sec weighted kicks x3
30 sec takedowns / 30 sec weighted knees x3
30 sec standing russian twists / 30 sec med ball side to side toss x3
30 weighted jumping squats / 30 weighted mountain hikers x3
ab wheel rollouts as finisher.

7 pm - 9:10 pm BJJ drills and hard sparring. 9:30 pm - 12 pm kickboxing / san shou

_kickboxer_ · 10-27-2009, 01:39 AM

Monday

4:47 am warmed up and did some band core stuff, then some bodyweight mobility drills for 20 minutes, and then finally yoga for 30 minutes.

12 pm went for a recovery swim for 40 minutes and walked along the coast as warmed down.

8 pm - 10:30 pm BJJ sparring

_kickboxer_ · 10-28-2009, 01:48 AM

Tuesday

6 am high rep db workout (legs)

db squats 25 into swiss ball leg curls 22 into bodyweight jumping squats 20
x5

db lunges 25 into weighted knee strikes 25-22 into weighted mountain hikers 22-20
x5

2:30 pm had wrestling on tuesdays, practiced takedowns. then about an hour of sparring. Couldn't finish strong my legs were sore

didnt do much in evening other than stretching, and a bit of yoga.
crunches, reverse crunches, and ab wheel rollouts as finisher.

_kickboxer_ · 10-29-2009, 01:43 AM

Wednesday

5 am MMA training. 20 minutes of warming up drills. 20 minutes of rope skipping. muay thai full rules: 6, 2 minute rounds of all out sparring. then 2 rounds of 3 minute MMA sparring. and one round of 10 minutes, no gi grappeling. bodyweight mobility drills and core work for 10 minutes.

12:30 pm some recovery swims for 40 minutes.

9:30 pm light jogging for 35 minutes. some core work.