Non-fighting;
3x a week 2 hours of Muay Thai, Kali, JKD/Jun Fan/Wing Chun
Every once and awhile...shooto or jiu jitsu.
5 days a week-weight training
2 days cardio...jogging, hiking about 5 miles at night
Fighting; 6 days a week, twice a day (I'd snatch z's on a cot at the gym)
wake up- wrap hands, jog, ellipticals, jump rope, stairs or treadmill for 25-45 minutes, skip knees across the gym for 4 3 minute rounds, shadow box with weight (15(or20) 10-5-1) 3 minute rounds. Bag-work...usually 10 rounds of combinations with push-ups in between, or 5 rounds followed by 250 kicks each leg.
Padwork 4 rounds with pressure and isolated hard-core...I got my ass kicked everyday of training sooooo much worse than my fight when I got hit in my fight, I was suprised at how much softer he hit me than my partners, probably not a good thing...boxing or isolated prummb (5 rounds) minimizing straight knees, main focus on curve knees and position, throwing out and/or locking to throw down (we can do some throws for Muay...just not from the hip, or slamming...i.e. locking the wrists tight around the neck and turning sharply down and back to force them to fall is a nice one, or tripping up their legs.)
Or I used to spar with my own instructor who CLAIMED to be an ex-2x Lumpinee champ for up to 10 rounds. 500 crunches (sometimes with them hitting you with a thaipad in the abs) and 500 push ups...short ones on the knuckles.
I would do this twice a day, either all day on the weekends or after school on the weekdays. I don't lift weights (except for biting a chain with 35 lb plate weight for the neck) when I train for a fight, I only lift until maybe a month out. I will spar up to 2 days before the fight. I avoid taking in too much water for the 2 weeks up to the fight to dehydrate and make weight...after the weigh in...I CHOW DOWN.
Run home from the gym aprox 2.5 miles and do homework...take a bath, and go to bed.
Overtrained...I put two EMT's in my opponent's corner, smashed his nose with a right kick, bruised his legs or knocked him down with every kick (he fell 2x from leg kicks, one more more of a late shield.) a knee to the geish (paraneum...too close to the groin so they gave him the benefit of the doubt with a 5 minute rest during the fight) and knocked him out with a knee to the dome. I wasn't in the fight...I was on auto-pilot the whole time...I didn't think, my body just moved...I went into the fight thinking I might lose, it was my first fight and I didn't see who or what my opponent was like until I stepped into the ring (not even at the weigh ins), and the only thing I focused on was this person was coming into my HOME to embarass me and hurt me in front of my family and my trainers...if I lost, he was still going to the hospital...I didn't focus on winning, only hurting. When I came out like I did in the second round...I dropped my guard a little, and ran to him, he teaped, I grabbed his neck and kneed him in the ribs and pulled him until his head was where I wanted it to be...my sparring partners and my other trainers who didn't work with me too much for the fight were shocked because I'm usually not very agressive training with another person...and I'm a little reluctant to hit people, and always pull my punches. That's the key...don't hold back...don't fight to win...fight to fight...fight to hurt...fight for real. THE STRUGGLE IS THE GLORY
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homo homini lupus
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