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Creation of a Weapon
Hey I've been lifting here and there since early 2009. I've decided to get serious and start a log here. I've been reading Sherdog since I started lifting and have got tons of help your posts, so thanks! Here's what I've made up and will officially start this Monday (though I've been lifting and training for a few months now).
Official Start as of November 2nd 2009
Cardio/Technique
BJJ - Gi (Monday 6:00-7:30, Wednesday 6:00-7:30) - No Gi (Fri 6:30-8:00)
MT (Friday 1:30-3:00)
MMA (Sometimes Saturday 1:00-3:30)
Warm-Up/Stretching
10-15 min Skip
Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion for 30 seconds.
Side Bends
1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side.
Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.
Full Back Stretch
1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor.
3. Continue until you complete 10-15 full rolls.
Abdominal Stretch
1. Start by lying on your back on the stability ball holding a toning bar at your chest (the toning bar is optional). 2. Push back with your feet and simultaneously push the bar over and behind your head.
3. Your legs should be straight and your arms outstretched.
4. Return to the starting position and repeat for 10-15 reps.
Hamstring Stretch
1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet. 2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.
Groin Stretch
1. Start by placing your right knee on top of a stability ball and maintain your balance.
2. Slowly spread your leg out to the side until you feel a stretch on the inside of your thigh.
3. Return to the start and repeat for 10-12 repetitions before changing to the other leg.
Alternate Toe Touches
1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be continuous
alternately touching each foot (as close as possible) with the opposite hand.
Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 10 full swings and repeat on other leg.
5. You can also swing your leg across your body stretching the abductors and adductors.
Strenght & Power
Day 1 (Tuesday)
Bench Press 3x5
Squat 5x5
Good Morning 3x5
Bent Over Row 3x5
Day 2 (Thursday)
Deadlift 5x5
Push Press 3x5
Front Squat 5x5
Pull-Up 2xF
Chin-Up 2xF
Add 5 lbs to Bench, Good Morning, Bent Over Row and Push Press each day. If it feels easy add 10 lbs next day
Add 10 lbs to Squat, Deadlift, and Front Squat each day. If it feels easy add 15 lbs next day
Add 10lbs to Pull-Up and Chin-Up once at 10 reps per current weight
Stats
Age: 18
Weight: 150 lbs
Height: 6"0
Goals
170lbs 12%-15% Body Fat by October 31st 2010
1x, 1.5x and 2x body weight at time of lift in big 3
1000lbs total for big 3
Place in top 3 in BJJ Tournament by September 30th 2010
Start Weight/Reps
Bench Press 3x5
105 lbs
Deadlift 5x5
145 lbs
Squat 5x5
125 lbs
Push Press 3x5
80 lbs
Good Morning 3x5
110 lbs
Front Squat 5x5
110 lbs
Bent Over Row 3x5
110 lbs
Pull-Up 2xF
5 unweighted
Chin-Up 2xF
3 unweighted
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