Running

[treelizard]

1/2 mile elliptical 5:15
50 back extensions 3:00
50 situps 3:30

1/2 mile on treadmill 4:44
50 back extensions 4:30
50 situps 3:45

1/2 mile on treadmill 5:26
50 back extensions 4:30
50 situps 3:30

Elliptical settings started at 17 and ended at 0
Treadmill round 1 started at 2 or 1 incline, ended at 0
Treadmill round 2 was zero

[Maxx]

Here's a general program designed to develop cardiovascular endurance and is excellent for energy system conditioning. I've planned it over the course of 3 months, which is the general period of time that I usually recommend to set aside in preparation for a big fight or to peak for a particular event.

Weeks 1-4 Overdistance training: Overdistance is lite jogging. While it won't build dynamic endurance needed for combative athletes, it preconditions the cell mitochondria and prepares the body for more intense training.

Monday: jog 3-5 miles
tuesday: off
Wednesday: Jog 3-5 miles
thursday: off
Friday: Jog 4-6 miles
Saturday: Jog 2-4 miles
Sunday: off

Weeks 5-8 Endurance and Speed

Monday: Jog 2-4 miles (Overdistance)
Tuesday: Interval Training, 2 miles around a regulation track. Walk the corners and sprint the straight aways
Wednesday: Off
Thursday: Jog 2-4 miles (Overdistance)
Friday: Intervals, same as tuesday
Saturday: jog 1-3 miles or incline walking on treadmill for 20-30 minutes
Sunday: off

Week 9-12 Peaking

Monday: 20-30 minutes light cardio (jog, walk on treadmill, heartrate at 65-80%)
Tuesday: Interval Training: 5 minute light job, run hard 95% for 1 minute, recover at lite jog for 1 minute repeat 5 or more times based on what you can tolerate... you should be able to tolerate more towards week 12 as opposed to week 9
Wednesday: Sprint Work 4 25 yard sprints, 4 50 yard sprints and 4 100 yard sprints resting between 1 minute and 3 minutes between sprints.
Thursday: rest
Friday: same as tuesday
Saturday: same as tuesday
Sunday: rest

Remember that cardiovascular training is only supplemental, the majority of your endurance will come from your sports specific training.

[Tom Yum]

Thanks, Maxx. Unfortunately I haven't been training as regularly as I'd like - kind distracted at the moment. But when I do train, I hit the bag work drills and spar at ~ 70% (if possible).

Update (yesterday).

5 x 100 meter sprints
4 x 400 meter sprints
medicine ball throws - situps
medicine ball situp twists
leg raises

Today.

Weight work + skip rope.

Tomorrow

Interval swims....

[treelizard]

Thanks, Maxx. Unfortunately I haven't been training as regularly as I'd like - kind distracted at the moment. But when I do train, I hit the bag work drills and spar at ~ 70% (if possible).

Tom Yum is a badass and he's actually lying. He trains in his sleep. He has to hold back and actually spar at 50% so he won't hurt the oldtimers too bad.

[Tom Yum]

Tom Yum is a badass and he's actually lying. He trains in his sleep. He has to hold back and actually spar at 50% so he won't hurt the oldtimers too bad.

lol....uh thanks Tree, but the old timers are the true bad asses. I've taken a lil beatin' from some of the old timers, but as I've gotten better they've given me some accolades. I do what I can to learn from them.

[treelizard]

Goal was to do as many rounds of 5 pull-ups, 10 push-ups, 15 air squats as I could in 20 minutes. I did jumping pull-ups in the park in the blazing sun. 9 rounds + 5 pull-ups and 3push-ups.

Last time I did 8 rounds in 18 min. in the air-conditioned gym, with 80# assist on the Gravitron.

[EmptyneSs]

Goal was to do as many rounds of 5 pull-ups, 10 push-ups, 15 air squats as I could in 20 minutes. I did jumping pull-ups in the park in the blazing sun. 9 rounds + 5 pull-ups and 3push-ups.

Last time I did 8 rounds in 18 min. in the air-conditioned gym, with 80# assist on the Gravitron.

have you ever considered powerlifting? you can thicken your neck, back and forearms and legs greatly. i know this women at my gym who does nothing but powerlifting. ive never seen her do anything but bench press and squats. her forarms and neck are bigger than my waist dont you want lats the size of boomboxes and quads like barrels, all covered in veins?

[treelizard]

EWWWWW

[Tom Yum]

Friday - Weight training, basic movements hitting multiple muscle groups (8-12 reps).

Saturday - boxin' (focus mitts, speed rope, drills, sparring - but defense only since I was kinda teaching).

[treelizard]

25 walking lunges
20 pull-ups, 50 lb assist
20 tuck jumps
20 dips (60 # assist for 10, 70# for 10 more)
20 knees to elbows
30 dumbbell swings, 35#
30 situps
25 back extensions
30 dumbbell thrusters (10 with 15 lbs and 20 with 10 lbs)

[treelizard]

75 dumbbell thrusters, starting with 15 # dumbbells (first 50 or 60), ending with 10#

assisted pullups and dips (42 of each), starting with 50# assist, ending with 70#

followed by hydrotherapy

[treelizard]

Front squats, five sets of five, 25# barbell, working on form, bar across my deltoids, elbows parallel to the ground and all that. We'll see how my wrists feel tomorrow...

[blitz]

Ok I said I would start after I came back from vacation but I lied I'll start today.

Dips 10x4
Declined Press 10x2 8x2
Inclined Press 10x2 8x2
Flat Bench Press 10x3 7x1
Barbell curls 8x4

Gonna do:
Jumping jacks/pushups/situps super sets for half an hour then stretch.

[treelizard]

rounds of 5 pull-ups (50# assist), 10 push-ups, 15 air squats
10 rounds plus 3 pull-ups in 20 minutes

[blitz]

Hyper Extensions 15x4
Lat pulldowns close grip 10x4
Lat pulldowns wide grip 10x4
T-bar rows 10x4
Seated Cable rows 10x4
Forearms front/back 12x4 each

Then going to bjj class for my cardio