[Stickan_swe]

Purpose:
This log is mainly for my own development but feel free to give advice or ask questions. I´m 18 years old, 182cm tall and weigh about 74kg and have been training Shootfighting for 6 months and been lifting weights for about as long.
I feel I need some structure in my training and I think a training log might help me. Every sunday I´ll summarize the week´s results.

Goals:
To be the best fighter of all time ..but for now being the best in Stockholm will do ..
First off I´ll try to gain a few kilos of musclemass to later deff down to -76kg which is the division I want to compete in later this year. I also want to develop my fighting skills overall and I´ll cover both stand-up and sub wrestling in my analysis. As I´m pretty stiff I´ll try to stretch as much as possible too.

How I train:
Monday: Rolling with a friend of mine who´s 1,80, weighs about 85kg and is a former wrestler, Lifting weights
Tuesday: SF-session
Wednesday: Rolling with the friend, Lifting weights
Thursday: SF-session
Friday: Rolling with the friend, Lifting weights
Saturday: Free SF-session with sparring/rolling
Sunday: Rest or swim

Stretching every morning and every night before I go to bed. I also try to stretch after lifting and rolling and always stretch after a training session..

Obstacles in my way:
My girlfriend: I think I need to cut back on my time with her in order to achieve my goals
Friends.. No need for cutting any time here but to cut back on the amount of beer when being with them would be nice.
School: Need to be prioritized since it´s my last semester but I´ll need to make my studying more efficient so it´ll take less time.

Starting tomorrow..

[Stickan_swe]

Rolling session with friend:
Time: 1h
Sub-wrestling:
Submissions: Submitted him 4 times with 3 upper body submissions and 1 leglock. He didn´t submit me.
Takedowns: 1 successfull out of 5 attempts.
NOTE: I only bring up the takedown-attempts that result in both fighters ending up on the ground. Therefore no armdrags or other takedown-attempts that both parts get out of standing aren´t counted.
Stand-up:
None

Comments:
I need to work a lot on my shots because I can´t seem to get him down. The 10kg weight difference sure is to my disadvantage but I need to work past that and get him down anyway. I´m not that good in upper body takedowns since we havn´t learned any in SF practice yet. My double-legs are close to worthless with his weight advantage, leg-strength and sprawls so I focus on single-legs. The one time I got my partner down was with a single-leg but I had to work hard before I actually got him to the mat so I need to work on breaking his balance better. After a few failed takedown-attempts I felt discouraged and jumped into guard instead of working for takedowns. Overall i work too much off my back, I need to work on my takedowns a lot and also on my bridges and hip-strength.

Gym session:
Chest, Shoulders, Triceps:
Benchpress: 6x4 70kg
Dumbell Incline Chest Fly: 15x4 15kg dumbells
Elastic Band Chest Fly: 15x4
Standing Shoulder Press: 6x4 35kg
Elastic Band Triceps: 12x4
Rope over head: 8x3 on 40kg

Comments:
I´m still recovering from an shoulder-injury so I´m just happy I got through this session without any new injuries. The benchpress felt awful and so did the shoulder press. Both caused me a lot of pain but the high-rep exercises felt really good and I hope I can get back on track again soon.

Stretching:
Time: 15 mins
Comments:
I actually forgot to stretch this morning but I stretched 10 mins after rolling and 5 mins after the gym session. I need to stretch a lot more and I´ll stretch before I go to bed tonight.

Nutrition:
Horrible start by barely eating any breakfast. I was in a hurry so I only drank a litre of yoghurt. Very nice indian lunch, ate tons. No good meals before my dinner which was pretty late as usual.

Overall comments:
Despite some pain when lifting my shoulder feels much better now and I hope it´ll be okay for tomorrow´s SF-session.

[Stickan_swe]

Shootfighting session:
Time: 1h, 35 mins

Comments:
There was no sparring today unfortunately. We worked a lot on the ground, drilling sweeps, turtling and passing guard. I´ve had some problems with my elbow on the last training sessions and today the pain really came back. Another thing that really really bothered me was my new thai-cup which moved like crazy and with the string in my ass I´ve finally realised how it feels to be a girl wearing tanga. My shoulder felt fine though. I guess this was just one of those days that everybody talks about that never happens to me but to everybody else , when things just don´t work out as planned and the motivation is lacking.

Stretching:
Time: 15 mins
Comments:
Stretched 5 mins this morning and 10 mins after training but I need to strech much much more. I´ll stretch some before bed again but I really need to sleep and the clock has past midnight so it´ll be a short one. Read about russian stretching and dynamic stretching. I need to try that on.

Nutrition:
A nice big breakfast today. A horrible lunch though as I ate a chinese buffé with mainly fried stuff. Very nice meals before dinner but as I ran out of time before training I had to skip dinner and eat some yoghurt with cereals. After training I ate a lot but unfortunately I´m running out of gainer.

Overall comments:
Even though I felt some pain today I think and hope I can be fully recovered soon. The SF-session today made me realise that my cardio actually is very good and my bridges have gotten better. I think I need to be more intense and agressive though.

[Stickan_swe]

Rolling session with friend:
Time: 30 mins
Sub-wrestling:
Submissions: Submitted him twice, both times with upper body submissions. He didn´t submit me.
Takedowns: 1 successfull out of 2 attempts.
Stand-up:
None

Comments:
I´m glad I continued to focus on my shots and tried to improve them because this time it really paid off. With my first attempt I got a nasty double-leg slamming my partner to the mat ending up in sidemount. I knew earlier that timing was important but I don´t think I really realised how much difference it really makes until now. My second attempt was when I was pretty tired and went for a half-ass single-leg and he just sprawled back on me. I´m still unhappy with how much time I spent on my back even though it was way less than at the last session. I also rely way too much on my triangles and armbars. In mount I always go for the triangle or if he tries to turtle or sweep and exposes his arm I go for the armbar. From underneath him it´s the same thing, armbar or triangle. I´ve submitted him before with kimuras, heel-hooks and arm-triangles but now it feels I always take the safe path. After 30 minutes of rolling my elbow was killing me and it was shaking like a leaf so we decided to end the session.

Gym session:
Back,Biceps:
Deadlifts: 8x4 on 70kg
Bent row: 8x4 on 50kg
Pull-ups: 8x4
Barbell curl: 8x4 on 27,5kg
Standing dumbell curl: 16x3 on 15kg dumbells
Sitting dumbell curl: 15x1 (had to quit cause of the elbow)

Comments:
The elbow didn´t hurt that much when activated but the grip strength in my left arm was effected .I think a nerve might be stuck in some awkward place in my elbow cuz it feels like when you get hit on the spot on your elbow that makes you cringe. Deadlifts feel pointless as a back exercise as my legs are too weak to handle the weight my back needs to be stimulated.

Stretching:
Time: 20 minutes
Comments: A little more than usual but still not good enough.

Nutrition:
Nice breakfast and a pretty nice lunch too. No meals before my dinner though which was late as usual.

Overall comments:
My shoulder felt perfect today and I hope my elbow gets better soon. I look forward to tomorrow´s SF-session.

[Stickan_swe]

Shootfighting session:
Time: 1h, 30 mins
Sub-wrestling:
No rolling today
Stand-up:
We worked on some boxing today and I´m getting better with my hands, however I do need to work on my footwork a lot. We also did some thai-clinch with knees and also some kicks. I´m too stiff to throw a good high roundkick so I´ll definately have to fix that as well but in the clinch I feel pretty strong.

Comments:
Great session. We had a new instructor today who focused on different wrestling drills like the fireman squat and some other lifting exercises I don´t know the names of and it really gave results. It was hard and my back and legs are sore like crazy but I feel really smooth in my movements now for some reason and the hard training has motivated me more than ever. My shoulder and my elbow felt almost a 100% so I look forward to whipping some ass tomorrow.

Stretching:
Time: 25 mins
Comments:
Didn´t have any time for it this morning but I stretched 15 mins after practice and 10 mins when I got home. I feel I´m getting more and more agile but the legs are still very stiff moving sideways.

Nutrition:
Didn´t eat that good food today but I ate a lot so I´ll hope this will continue so I´ll be able to gain a few kilos.

Overall comments:
I feel great right now and the motivation is back on top. I don´t think my past injuries will interfere that much any time in the future and my game is slowly improving. Now it´s time to speed up that improvement...

[Stickan_swe]

Friday 02-03-06, due to injury my friend couldn´t train with me this day so I went to the dojo and practiced by myself for an hour.

Dojo session:
Time: 1 h, 10 mins

Comments: Since I forgot my neck-drills last gym-session I did some of those (don´t know the names of them). I then went on to work some on my boxing and busted my knuckles open on a heavy bag. It´s hard to work on your footwork when not having a partner to work with but I felt that my punches and kicks had much more of a sting after todays bagwork. From manly boxing I went on to drilling cartwheels for balance and guard-passes.

Gym session:
Legs,Abs:
Squats: 8x4 on 60kg
Back lunges: 16x4 on 25kg
Front leg curls: 8x4 on 35kg
Different variations of sit-ups: MAXx3 on all

Comments:
I´m extremely weak in my legs. I don´t know why, I have been active my whole life but leg-strength is apparantly not my thing. Anyway i need to focus on them a lot in the future to improve my takedowns and sprawls.

Stretching:
Time: 20 mins
Comments: I can touch my head with my foot much easier than I could a few weeks ago. At least some kind of improvement.

Nutrition:
Great breakfast, horrible lunch and awesome dinner with great minimeals between the big ones. I ate tons this day. Great!

Overall comments:
Feels great to eat as much as I did today and to have sore legs again. I need to get back on track with my leg-training so I can make some serious deadlifting in the future. I hope my knuckles heal soon, right now (sunday) they still bleed all over the place as soon as you touch them. Next time I´ll use gloves .

[Stickan_swe]

Saturday 03-03-06

Shootfighting session
Time: 1h, 30 mins
Submissions: I submitted 4 opponents and got submitted 10 times.

Comments:
I´m actually pretty happy with this session even though I got subbed so many times. 5 of the times I got submitted were against my 15kg heavier instructor and I learnt a lot from that ass-beating. I submitted my nemesis and those that beat me outweighed me heavily. I gotta learn to deal with bigger stronger guys though. Right now I have big problems when a big fella gets sidemount on me or gets me in some kind of neck crank and bends and cranks it like a small branch. People tend to go for kimura on me too and I don´t know why. Most of the times I get out pretty easily but this time I got caught and submitted twice with it. So I need to work on my kimura-defence and above all to not give them the idea of going for it at all.

Stretching:
Time: 15 mins
Comments:
Sloppy stretching.

Nutrition:
Very late breakfast, not that good lunch but the dinner was very nice and I ate a lot then at least. I was lacking meals between the big meals though.

Overall comments:
I´m glad no old injuries hindered my training today and I actually felt almost 100% (except the knuckles). I got my ass handed to me a couple of times but I think I learnt from it and I felt I´ve improved in some aspects of the game, for example my mount control and my sweeps from underneath in mount.

[Stickan_swe]

Today:
I didn´t train or swim but I stretched a lot, especially during that C-level movie Resident Evil.

Weekly sum-up:
Training: 6/7 days, okay training considering injuries but will train harder next week.
Stretching: 7/7 days, too sloppy though and too little time spent on it.
Eating: I don´t think I´ve got the time to eat more but I´d sure like to.

Goals for next week:
I will train harder, improve my wrestling skills, work more on my stand-up, eat more and stretch more strict.

[Stickan_swe]

Monday 02-06-2006

Rolling session with friend
Sub-wrestling:
Time: 1h
Submissions: I submitted him twice, both times with upper body submissions. He didn´t submit me.
Takedowns: Got no takedown with only 1 attempt.

Comments:
We both had an off day and it all went pretty slow. He´s improved a lot though and was even close to finish a kimura on me. His sub-defence is very tight now so I even have problems on my back now. I have to develop my guard-game further to be able to catch him from my back. Right now I struggle for sweeps and go for kimura or arm-triangles on top. He stuffed my one takedown attempt and pretty much threw me on my back getting sideposition. He breaks my posture so easily as soon as he gets his weight on me since my legs are so weak.

Gym session:
Chest, Shoulders, Triceps:
Benchpress: 6x4 on 80kg *+10kg
Dumbell Incline Chest Fly: 6x3 on 25kg dumbells +10kg
Dips: 12x3
Dumbell Shoulder Press: 6x4 on 15kg dumbells
Downward Cable Triceps: 8x4 on 45kg
Push-ups: 10x1

*Difference from last week.

Stretching:
Time: 25 mins
Comments:
More than usual but I still need more.

Nutrition:
Overall I ate pretty much except that I could´ve eaten a little more before I went to bed.

Overall comments:
Except for my knuckles I feel great even though my shoulders are a little weak after a quite long time of resting. They´re on their way back..

[Stickan_swe]

Shootfighting session:
Time: 1h, 35 mins
Submissions: I didn´t submit anyone but got submitted twice with upper body submissions.

Comments:
It was tough for me today and everything didn´t work out as planned but I´m still happy because I´ve located the problem areas in my game. First we worked a lot on double-legs and it´s pretty clear that I need to work with my shoulders and legs more. I tried to work more with my legs with mixed results so I guess I just have to continue to drill leg exercises at the gym. We didn´t spar or roll normally today but what we did do was to spar from guard. The one in the others guard would try to pass and the one on his back would try to submit his opponent of course. I got a guy nearly 30 kilos bigger than me. When I was in his and tried to be defensive I tried to keep a good posture with most of my weight on my ass, my forehead on his belly, my elbows tucked in tight to prevent hip-movement, straight back and hands on his biceps. The problem was that I couldn´t control his biceps without moving my elbows and then he had no problem moving me into a bad position getting the kimura and one time a guillotine/neck crank. I got my chin down tight and protected my throat but he cranked my head like crazy and he´s a very strong guy so I choose health before prestige and tapped. I don´t know how but I need to improve my control in someones guard. From my back I started experimenting today, moving my hips, creating angles and play open guard a lot more and it gave me a lot of new opportunities. Unfortunately I was not good enough to capitalize on all but I was extremely close in getting an arm-bar on him but his arm was all sweaty so he got loose. Another thing positive is that i owned my nemesis in wrestling for positions. That felt awesome!

Stretching:
Time: NONE!
Comments:
It´s embarrassing. I havn´t stretched at all today. This morning I was in a hurry so I didn´t have time, after training I had to go to the store and buy some breakfast for tomorrow before it closed but I will stretch some before I go to bed tonight.

Nutrition:
Good breakfast, ok lunch and pretty fine dinner even though I didn´t have time to eat a lot. I´ve eaten a lot between the meals today though so I´m actually very happy with this day nutrition-wise.

Overall comments:
My knuckles are still bleeding like crazy and I hope they heal soon. It´s really annoying and I hope I won´t get an infection or something.
It feels like all my friends possess some kind of super-gene that makes them pack on muscel-mass like bodybuilders. I´m still waiting for results.