bAby norAA's road to title defense

[bAby norAA]

Ok...i will try this all again. Before i start i'm going to mention i am not going to be giving any personal info or specifics, ie: which organization i fight for, etc etc. before anyone comes in and turns this thing sour like last time, all of this fight prep/training is all done while OFF (if you know me well enough you will understand). Also thanks for everyone the last time who defended me/kept things on track :)

Ok so to begin. I started training for this fight april 1st, i will update this as much as possible from here on out...my hope in starting this is to help with motivation for others, and maybe help others with some ideas for conditioning etc...the last log for my title fight started out great so hopefully this one follows suit.

My week generally looks like this...

MONDAY: AM Stand up skills training (drills, mit work, footwork, etc) 2 hrs
PM BJJ light rolling (real casual, lot of rep work) 1-2 hours

TUESDAY: AM lift 1 hour
Afternoon strength and conditioning roughly 1.5 hours
PM Teaching BJJ class and live rolling afterwards with more advanced students

WEDNESDAY: Lift in afternoon 1 hr
PM MMA sparring day 2 hrs

THURSDAY: Same as Tues

FRIDAY: Same as Monday (instead of skill training its a full contact stand up sparring day)

SAT: Lift 1-1.5 hrs
Relax :)

SUNDAY: BJJ hard rolling session 2-3 hours

[ftwrestler]

heeeeeeellooooooooooooo

[TE]

subscribes.

Thanks for taking another shot at this.

[bAby norAA]

Conditioning days...

if anyone followed my last log you know i'm HUGE into the conditioning portion of my training. Its where i place most of my emphesis when getting ready for a fight. I just assume that most of my skill work should be set in place...i mean i may learn a few new things but a lot of my previous rep work off from when i am training for a specific fight should be in place.

I will start with yesterdays conditioning workout...

Each exercise in the first circuit is 30 seconds long. it is where i push myself the hardest trying to get the most explosive reps in the 30 second time frame.

Circuit 1
-Sled drag sprints (sled with a 45# plate)
-renegade rows (40# DB's)
-tire toss (smaller vehicle tires where i throw them over my head and behind me as far as i can)
-Lateral tire jumps (smaller tractor tire, trying to laterally jump the whole tire while its laying on its side back and forth)
-DB push-up walks (40# DB's. Staggered stance, push up and pull one DB up and set it forward to start the walk and then i repeat with the other side)

each station is 30 seconds long, with a 10 second transition time between stations, not really a rest time, just enough time to get to the next station and set up for it. I repeat this circuit 5x with a 90 second rest period between each round.

Circuit 2
-Tire flips (300# tire)
-Bike sprints (stationary bike)
-Sandbag Clean and press burpees (70# sandbag, clean and press with a burpee in between)
-Sandbag Jump Squats (same 70# sandbag)
-Wind Sprints

each exercise is now 45 seconds long, same 10 second transition times, and same 90 second break between rounds. Repeating 5x through.

We have incorporated a lot of sprints. I think each circuit from now on will have some sort of sprint involved. We found that it is the one thing that drains me the most, both muscular wise and cardio wise, so as much as they suck for me i think they are here to stay haha.

[bAby norAA]

heeeeeeellooooooooooooo


subscribes.

Thanks for taking another shot at this.

yay my 2 fav ppl are in first :D

[ftwrestler]

Conditioning days...

if anyone followed my last log you know i'm HUGE into the conditioning portion of my training. Its where i place most of my emphesis when getting ready for a fight. I just assume that most of my skill work should be set in place...i mean i may learn a few new things but a lot of my previous rep work off from when i am training for a specific fight should be in place.

I will start with yesterdays conditioning workout...

Each exercise in the first circuit is 30 seconds long. it is where i push myself the hardest trying to get the most explosive reps in the 30 second time frame.

Circuit 1
-Sled drag sprints (sled with a 45# plate)
-renegade rows (40# DB's)
-tire toss (smaller vehicle tires where i throw them over my head and behind me as far as i can)
-Lateral tire jumps (smaller tractor tire, trying to laterally jump the whole tire while its laying on its side back and forth)
-DB push-up walks (40# DB's. Staggered stance, push up and pull one DB up and set it forward to start the walk and then i repeat with the other side)

each station is 30 seconds long, with a 10 second transition time between stations, not really a rest time, just enough time to get to the next station and set up for it. I repeat this circuit 5x with a 90 second rest period between each round.

Circuit 2
-Tire flips (300# tire)
-Bike sprints (stationary bike)
-Sandbag Clean and press burpees (70# sandbag, clean and press with a burpee in between)
-Sandbag Jump Squats (same 70# sandbag)
-Wind Sprints

each exercise is now 45 seconds long, same 10 second transition times, and same 90 second break between rounds. Repeating 5x through.

We have incorporated a lot of sprints. I think each circuit from now on will have some sort of sprint involved. We found that it is the one thing that drains me the most, both muscular wise and cardio wise, so as much as they suck for me i think they are here to stay haha.

1st: renegade rows?


2nd:as a big conditioning buff myself i have a question......whats you fav muscle group to concentrate on, also which one do you feel is the most beneficial.

[bAby norAA]

1st: renegade rows?


2nd:as a big conditioning buff myself i have a question......whats you fav muscle group to concentrate on, also which one do you feel is the most beneficial.

renegade rows are (mine focus on much more speed, but its the same exercise):
wh0UA_uD7aY

and which do i like? i like to work upper body stuff, probly because its my strong point and dont feel like a wimp as easily ;)
as for the ones i hate the most (probly) because they drain me the most its leg stuff. I dont weight train my legs anymore in the traditional BB style, i always just do explosive circuit style leg workouts. sprints, bike sprints, squat jumps, pistols, duck walks, etc always tax me the most and they are all leg dominant exercises. So i guess IMO and with me in particular legs are my weakness/most benificial.

[TE]

my circuits look pussified next to yours. damnit.

[bAby norAA]

1st: renegade rows?


2nd:as a big conditioning buff myself i have a question......whats you fav muscle group to concentrate on, also which one do you feel is the most beneficial.

also let me add to this with a different answer...IMO the most important exercises are:

-Clean and press
-Squat Jumps
-Push presses
-Burpees
-Pull ups
-Push ups
-KB Swings
-KB snatches
-Tire flips

i'm sure i'm forgetting a few.

[bAby norAA]

my circuits look pussified next to yours. damnit.

i was excited actually...we usually do 3 circuits but ben (conditioning coach) had to leave early so i took the opportunity to relax a little bit :D


did you ever end up getting a sandbag?

[ftwrestler]

renegade rows are (mine focus on much more speed, but its the same exercise):


and which do i like? i like to work upper body stuff, probly because its my strong point and dont feel like a wimp as easily ;)
as for the ones i hate the most (probly) because they drain me the most its leg stuff. I dont weight train my legs anymore in the traditional BB style, i always just do explosive circuit style leg workouts. sprints, bike sprints, squat jumps, pistols, duck walks, etc always tax me the most and they are all leg dominant exercises. So i guess IMO and with me in particular legs are my weakness/most benificial.

may try renegade rows for my PHA workouts when i start them back up in 2 weeks

my fav is legs/traps (all of my fav exercises are for those groups)

i hate working out chest. it hurts my shoulders :(


where did you get your tire? or did your gym supply it?

edit:

also let me add to this with a different answer...IMO the most important exercises are:

-Clean and press
-Squat Jumps
-Push presses
-Burpees
-Pull ups
-Push ups
-KB Swings
-KB snatches
-Tire flips

i'm sure i'm forgetting a few.

cool. i also like heavy bag pick ups and slams

[bAby norAA]

may try renegade rows for my PHA workouts when i start them back up in 2 weeks

my fav is legs/traps (all of my fav exercises are for those groups)

i hate working out chest. it hurts my shoulders :(


where did you get your tire? or did your gym supply it?

well i've been working with the same strength and conditioning coach for about a year and a half now, and he had it before he started working with me. i beleive he just went to a local farm and asked the farmer if he had any old tractor tires lying around. he has the big 300# one and a smaller one that we use for the sledge hammer drills/lateral jumps, not sure how much it weights but when its stood up i'd say its roughly 3.5 feet tall(?)

[bAby norAA]

cool. i also like heavy bag pick ups and slams

thats one we dont do very often because he does not have a heavy bag up there...but we do things called sandbag shouldering where i take the sandbag and pick up and pull it up onto my shoulder as if i was going to carry it, then i put it back on the ground and pick it up onto the other shoulder. I'd say thats the closest thing to the bag slams i do. i would love to do more bag slams but he doesnt have the resource up there.

[ftwrestler]

well i've been working with the same strength and conditioning coach for about a year and a half now, and he had it before he started working with me. i beleive he just went to a local farm and asked the farmer if he had any old tractor tires lying around. he has the big 300# one and a smaller one that we use for the sledge hammer drills/lateral jumps, not sure how much it weights but when its stood up i'd say its roughly 3.5 feet tall(?)

awesome opossum

thanks

[TE]

i was excited actually...we usually do 3 circuits but ben (conditioning coach) had to leave early so i took the opportunity to relax a little bit :D


did you ever end up getting a sandbag?

I did not, but still plan to. I had a friend of mine weld up a version of the Prowler for sled push/pulls. Been working some tabata's which I really like.

[bAby norAA]

I did not, but still plan to. I had a friend of mine weld up a version of the Prowler for sled push/pulls. Been working some tabata's which I really like.

would love to see it. do you have any pics of it?

[TE]

would love to see it. do you have any pics of it?

I'll take some to post. It sucks the life out of you thats for sure. I hate that thing, but in a good way.

[bAby norAA]

I'll take some to post. It sucks the life out of you thats for sure. I hate that thing, but in a good way.

haha i know what you mean...i hate KB's, pull up bars, sleds, and a lot of other misc. equipment.

cant wait to see it. :)