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Go Back  Sherdog Mixed Martial Arts Forums > Training Discussion > Strength & Power Discussion > Training Logs > Becoming a true force of terror (Weightliftning, conditioning and BJJ)

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Old 07-11-2008, 08:19 AM   #521 (permalink)

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07-11-08
Conditioning

HICT on exercise bike
2x20min 10min rest
HR: 150-160
RPM: 40-50
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Old 07-12-2008, 06:09 AM   #522 (permalink)

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07-12-08
Strength

Zercher Squats
90x5
100x4
100x4
100x4
100x4
100x4

A - Hanging leg raises (feet to bar)
BWx9
BWx7
BWx7

B - Weighted back extensions
20x3
20x3
20x3
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Old 07-13-2008, 08:59 AM   #523 (permalink)

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Weight: 81,75
HR: 60-70

Conditioning
45min Shadowboxing
HR:120-150
Avg: 135
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Old 07-14-2008, 11:43 AM   #524 (permalink)

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07-14-08
Conditioning

2x5min rounds of
30sec burpees
30sec shadowboxing

Rest between rounds as needed until HR is down to 120, took about 1:10.

Avg HR: 167
Max HR: 175

No MMA today because no trainer was available
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Old 07-15-2008, 10:23 AM   #525 (permalink)

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07-15-08
Strength

Deadlifts
120x5
125x5
125x5
125x4
125x3
125x3

Full contact twists
40x10
40x10
40x10

BJJ

Warmup

5 rounds free sparring

Tech:
- Half-guard sweeps
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Last edited by vonanaka : 07-16-2008 at 10:33 AM.
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Old 07-16-2008, 10:37 AM   #526 (permalink)

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07-16-08
Conditioning

2x5min rounds Snatches 1min rest 26kg dumbell
Round 1: 110
Round 2: 80

MMA

Warmup

3 rounds boxing sparring

4 rounds thai sparring

4 rounds MMA sparring
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Last edited by vonanaka : 07-18-2008 at 08:46 AM.
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Old 07-18-2008, 08:50 AM   #527 (permalink)

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07-17-08
Strength

A - Dumbell bench press
36x5
39x2 too heavy, dropped down in weight
36x5
36x5
36x5
36x5

B - Weighted chins
20x3
20x3
20x3
20x3
20x3
20x3

BJJ

Warmup

5 rounds free sparring

Tech:
- Top North-south
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Old 07-18-2008, 10:01 AM   #528 (permalink)

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07-18-08
Conditioning

45min shadowboxing
HR between 120-150
Avg HR: 131

Partial abwheel rollouts
BWx5x3
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Drive your car hard and it breaks down, drive your body hard and it picks up.

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Last edited by vonanaka : 07-18-2008 at 01:32 PM.
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Old 07-20-2008, 08:20 AM   #529 (permalink)

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07-20-08
Conditioning

HICT
2x20min on exercise bike
HR: 155-165 Avg: 158
RPM:40-50
Distance: 12

Core:
A - Hanging leg raises (feet to bar)
BWx10
BWx8
BWx6

B - Weigthed back extensions
20x3
20x3
20x3
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Old 07-22-2008, 10:40 AM   #530 (permalink)

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07-22-08
Strength

A - Deadlifts
125 x5
125 x5
125 x4
125 x3
125 x3

B - 1 hand dumbell OHP
29 x3
29 x3
29 x3
29 x3
29 x3

C - Dumbell BOR
41 x5
41 x5
41 x5
41 x4
41 x4

BJJ

Warmup

4 rounds free sparring

Tech:
- Sweeps from open guard, opponent standing

Notes:
- Sweeps worked better then before today, especially from butterfly.
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Last edited by vonanaka : 07-22-2008 at 01:22 PM.
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