Daily Planet Sports: MMA

[Clark_Kent]

I went to my first classes last night. 7:00 - 8:00 was Thai Boxing and 8:00 - 9:00 was No Gi / MMA but we only work on No Gi. I was planning on having a buddy start at the same time but he backed out due to cost, $170 a month for unlimited classes, and he also had some second thoughts about the training. My school has Jiu Jitsu, Gi and No Gi, Thai Boxing, MMA, and also does Functional Fitness classes. They have half a cage for the guys getting ready for fights to train in. They have a good sized weight area with a wide range of kettlebells, ropes to climb, and also rings. There is also a variety of cardio equipment as well. Use to everything is included in the monthly price. Below is what we worked on for each class.

Thai Boxing

Warm Up

Circuits, 2 minutes each station, 2 times through

- Jump rope

- Shadow boxing with 2 pound weights, I did not use weights since it was my first class, the instructor had me just work on form.

- 30 seconds each: medicine ball Overhead Tricep Extension, Overhead Rotations, Ax Chops, Bent Over Rows into Shrug

- 30 seconds each: flutter kicks, hello dollies, plank, bicycle

After the warm up we worked on our footwork. We were demonstrated how to move forward, backward side to side, front left, and front right and then followed it up with practicing what we were shown.

Following Footwork we worked combos on focus mitts with partners calling out the combos. I assume the combos we used are pretty common but I listed them below anyway.

1 - jab
2 - jab, cross
3 - jab, cross, hook
4 - jab, cross, hook, uppercut

We worked the combos for three 2 minute rounds, holding the pads for our partner between rounds. My shoulders were definitely feeling the burn part way through the second round.

Following Thai Boxing we went straight into No Gi and I will post that workout later.

[JH34PG]

cool

[Clark_Kent]

No Gi started with stretching and we warmed up with the following exercises for 30 seconds each.

- Neck bridges
- Shrimping
- Hip heists
- Leg raises straight up
- Leg raises into triangle alternating
- There were others but I can not remember the names

We then drilled the following
- Alternating forward shoulder rolls twice down the mat
- Shrimping left the length of the mat once
- Shrimping right the length of the mat once
- Alternating shrimping the length of the matt once
- Shrimping into hip heist the length of the mat once

- Alternating single legs. I made the mistake of dragging my rear foot the first couple times each and managed to scrape the skin off the top of both big toes. I was used to doing this on wrestling mats with shoes so this was definitely a lesson learned.

The technique we worked on was the Fireman?s Carry. We started with our partner having and under hook under our right arm. We controlled the elbow with our right hand and dropped to our left knee. We then high crotched, drop right knee down and tipped our right shoulder forward and to the side. Upon dumping our partner we immediately adjusted into side control. My partner was about 6? 3? and 300 lbs so it was definitely interesting. Fortunately he has been doing classes a while and knew to go with it so he didn?t crush me while draped over my shoulders.

Following the Fireman?s Carry we worked on the butterfly guard. One person we be down with the butterfly guard in place and they would work to sweep the top man or submit while the top man would try to pass to side control, mount, or get a submission. We were I groups of four so the down man would go three times against a new opponent before we switched the bottom man and he would do the same with all three other opponents.

I did alright on top. I managed to pass to side control twice. I almost got armbarred but I was sweaty enough my arm slide straight out. Pretty much immediately following the armbar I let myself almost get caught in a triangle. I was fortunate the bottom man only got his foot to his calf and was not able to get it up behind his knee. I was able to lean back and push off his chest to separate his legs.

I was pretty horrible from the bottom. The first two times the guys I rolled with just pretty much shucked a leg to the side and jumped into side control. My last time on the bottom was with the 300 pound guy I mentioned before and he got into half mount but got too high and I was able to raise my shoulder and tip him over and end up on top in half guard.

After that rolling class was over and I was pretty much totally exhausted. I have spent the last couple weeks doing some circuit training and cardio to get ready for classes. While it wasn?t enough to get me fully up to speed it was enough to get through both hour long classes. I am looking forward to more classes. I have Gi Jiu Jitsu tonight and will most likely go to Thai Boxing again on Thursday. There are also open mats on Saturday and Sunday. I plan on attending at least one of them if not both.

[odoreater]

Following Footwork we worked combos on focus mitts with partners calling out the combos. I assume the combos we used are pretty common but I listed them below anyway.

1 - jab
2 - jab, hook
3 - jab, hook, cross
4 - jab, hook, cross, uppercut

We worked the combos for three 2 minute rounds, holding the pads for our partner between rounds. My shoulders were definitely feeling the burn part way through the second round.

This does not seem right.

Normally it would be: (1) jab; (2) jab, cross; (3) jab, cross, hook; (4) jab, cross, hook, uppercut or straight right.

[Intriago]

Sounds like you are enjoying it, keep at it.

[Clark_Kent]

This does not seem right.

Normally it would be: (1) jab; (2) jab, cross; (3) jab, cross, hook; (4) jab, cross, hook, uppercut or straight right.

Ah, you are indeed correct, got my wording wrong. I will go back and fix that.

[odoreater]

Cool, other than that, good luck with the training.

[Clark_Kent]

Had Jiu Jitsu tonight. This was with the Gi so we worked some different stuff than the night before. We did the same warmups for the most part. We worked on the same Fireman's Carry takedown we did the night before. I felt pretty comfortable with it after two nights of work. It was much easier with the Gi since you are able to grab the fabric on the back of the arm instead of just holding the elbow.

After the Fireman's Carry we worked on sweeping opponents with the Butterfly Guard. I wish I had known this last class when we were working the Butterfly Guard, I might not have gotten it passed so quickly. We also drilled where the top guy posts his leg out to keep you from sweeping. We worked on pushing their thigh or ankle out with our left leg to take out their base and continue with the sweep. We also worked on a collar choke from the Butterfly Guard and also a "Cutting Armpit Armbar."

We didn't roll any after the techniques since we did the night before. I wasn't to upset since I have muscles that are sore now I didn't really know I had. I am not going to any classes tonight since I am having some people over for the Fight Night and I have to get the yard mowed. I plan on getting another Thai Boxing class and another BJJ in this week and going to at least one Open Mat this weekend. So far I am really happy with the gym and the training I have gotten so far.



We followed that up with a Gi Choke from the Butterfly Guard.

[Clark_Kent]

No classes last night but I did do some circuit work.



Bent Over Barbell Rows - 75 x 20, 85 x 15, 95 x 15, 105 x 15

Dumbell Standing Military Press - 25 x 20, 35 x 15, 45 x 12, 45 x 12

Lateral Raises - 15 x 20, 15 x 20, 25 x 15, 25 x 15

Barbell Curls - 75 x 20, 85 x 12, 95 x 12, 105 x 10

Dumbell Bench - 55 x 15, 80 x 15, 80 x 10, 80 x 10

Rope Tricep Pushdowns - 110 x 15, 110 x 12, 110 x 12, 110 x 10


There was no leg work in there since I mowed the yard and spent an hour on digging my whole front yard up. I have Jiu Jitsu again tonight and am going to do Thai Boxing tomorrow night.

[Clark_Kent]

Had Thai Boxing tonight.

We started with some shadow boxing. Worked on the Jab, Cross, Hook, Uppercut combo again. We went over Up Elbows, Cross Elbows, Cross Elbow Spinning Backfist Combo, Knees, Push Kicks, Round Kicks, and Spinning Back Kicks. It was definitely a lot to take in.

The main portion of the class was throwing the Jab + Cross or Cross + Jab while moving. We threw them while moving Forward and Backward, Side to Side, Forward at Angles, and Backwards at Angles. This definitely took a minute to get my head wrapped around and I felt like I was doing them with my shoelaces tied together. I realized that whatever direction you are moving, the opposite hands strike is thrown. Moving left, straight left or angled forward/backward I threw the cross first then finished with the Jab, while it was the opposite for going right, the Jab was thrown first and then the Cross would finish.

I got paired up with another guy bigger than myself tonight for work on the focus mitts. It was his first class, while it was my second, and he wasn't too sure what he was doing. This was evident when his first cross on the focus mitts, he is right handed, hit the outside of my left hand pad and he hooked in and tagged me on the jaw. At the class the other night that I went to, we were instructed to hit the pad on the far side of your striking hand so you rotate your hips into it. He wasn't there for that so I told him after he clipped me. Even with that it was still a fun practice and I learned a lot. I am going to another Thai Boxing class tomorrow morning, followed by no gi, and then some open mat time.

[Clark_Kent]

I just got back from Thai Boxing and No Gi.

In Thai Boxing we went over everything we did last night and then started working on defending the Jab, Cross, Hook, and Uppercut. I got shown how to slip and block the strikes and then we 1 minute rounds of defending the strikes without throwing back. We alternated through all partners and alternated striking and defending. Following that we did a 3 minute round of light sparring, around 30%.

In No Gi we continued on working from the Butterfly Guard. We were shown a version of the arm drag from the Butterfly Guard into a head and arm choke. We then worked on having the Butterfly Guard, locking your arms in their armpits, rocking back to lift them, and then sliding a leg straight up and sweeping them. The advanced guys transitioned into Heel Hooks but us beginners just got into side control.

We then rolled live, trying to sweep or submit from Butterfly Guard or trying to pass someone's Butterfly Guard. Once again my Butterfly Guard was bad and I only managed to sweep once, while on top I managed to pass a couple times. I almost got caught in an armbar but rolled into it and stepped over like Nate Diaz did on the Fight Night and it worked pretty well. Good thing he did it about 10 times in the fight so I could see what to do.

After my first week of training I am not as sore as I thought I would be so that is a moral victory for me I guess. Looking forward to this upcoming week and hopefully starting to get a better grasp in things.

[Clark_Kent]

I didn't make it to the Open Mat today because yardwork took longer than expected. I got some lifting in though. The last couple week have just been circuit work, a variation of the Randy Couture circuit that is online. I decided to focus on a strength workout tonight.

Deadlifts: 135 x 10, 225 x 10, 275 x 10, 325 x 10,
375 x 8, 425 x 3, 325 x 7, 275 x 10

I then supersetted Barbell Bench with Dumbbell Curls.

Barbell Bench - 225 x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5
Dumbbell Curl - 55 x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5

Tomorrow I have Thai Boxing and No Gi again. I am hoping this week we work more from the bottom because that is definitely where I need the most help. If anybody has any tips from working in the Butterfly Guard, or links to good information I can check out before class, I would appreciate it.

[Clark_Kent]

I went to Thai Boxing and No Gi last night. I was going to go to Gi Jiu Jitsu too but three hours of class after a long ass Monday at work might have been pushing it for my attention span.

In Thai Boxing we worked on our footwork and movement again. I am picking this up a little better. I am not near as robotic when moving. After this we drilled on countering after slipping a punch. We also worked on avoiding the strike, moving forward right and throwing a cross or moving forward left and throwing a hook. After drilling this we did 2 two-minute rounds for each defense on the focus mitts. We then finished with 2 one-minute rounds on the heavy bag.

No Gi was right after Thai Boxing. We did the normal warm ups, forward shoulder rolls, backwards rolls, shrimping, penetration steps and some hip heisting. We learned a new takedown off the arm drag. Last week we learned the Fireman's Carry off the arm drag.

This week we ducked under the arm, kept the left hand hooked behind the neck, stepped in on the hip and hooked our right arm around the waist. We then bring both legs around the opponents, lift slightly, and sweep the leg out from under and go down into side control. The takedown was very controlled and by no means a slam of any kind. I found that if done to fast your opponent strays away from you in the air and you don't land directly at their side, which leaves them room to maneuver and potentially turn back into you and get better position.

We did not work Butterfly Guard this week, we worked from an open guard. The main move, I am unsure of the name, was pretty intricate. It took me a few times to figure it out. Your opponent is in your open guard and they bring their right knee up onto your left inner thigh, the referred to this position as the violator. From here you weave your left foot behind their right foot and up onto their left hip. You then grab their right ankle with your left hand and grab their left wrist with your right hand. You post your right foot on their left knee and at the same time pull their left hand and push their left knee away, while still holding their right ankle. This tips them to the side and you maintain control over their wrist and ankle and are able to get into side control. I was concerned about my legs being flexible enough to weave behind theirs but I managed to do so rather easily.

We rolled a little bit after that, starting from the bottom with an open guard and the opponent in the "violator" position. They worked to pass or submit while the bottom person worked to sweep or submit. I was much better at holding them in this style of guard than I was with Butterfly Guard last week. I still need to learn more technique. I got put in some triangles and guillotines that I got out of but I know it would be better to not get in them to begin with.

Sorry if this stuff gets long and wordy, but a lot of this is for my own use so I can look back and see what techniques we worked on in class.

[Clark_Kent]

We started Thai Boxing with the same Jump Rope, Shadow Boxing, Medicine Ball, and Ab Circuit we did last week. After that we worked on weaving and countering. We countered off just the weave, and also off of stepping to the side coming out of the weave.

We did the normal drill to start No Gi and worked on a single leg take down. After that we worked on another sweep from open guard with your opponents right knee on your left thigh. This new one worked well, but I think I still liked the last one we worked better, I managed to pull that one off while rolling at the end of the class.

[Spuddy]

nice to see you're enjoying this

i can't say too much on the ground game, but as far as boxing goes, i bet you're just now starting to notice an increase in power as your muscles get used to this, eh? it will keep getting better and better over the next few months. are you doing much heavy bag work? focus mitts are good for accuracy, but you need a big bag to develope your power.. in my peak condition (im definite not there yet, but im working back to it) i was doing 6-9 3 minutes rounds (with 1 minute breaks between) on the heavy bag every other day, and it did WONDERS for my muscle memory and power/speed. sucks that i got injured just before the first fight that i was actually ready to fight

keep up the good work broseph

[Clark_Kent]

Spuddy, we haven't done much heavy bag work yet. We did a couple one minute rounds on the heavy bag but that was it. I have a heavy bag in my basement and now that I have an idea what I am doing I will start using it. I didn't want to do so before and start developing bad habits. Hitting it a lot more is definitely on my to do list. The focus mitts are still helping me improve though. When I started my left hook was not very accurate at all but it has improved enough that I am getting it on target. Now I just need to start getting some power in it.

We have been working the De La Riva guard this week, I just found the name in BJ's book. I am better with it than I was with the Butterfly Guard last week. Weaving the leg in behind and grabbing their ankle usually gives me pretty good control. If I can get the opposite wrist I can get my opponent off balanced enough for the potential sweep.

We did a different variation last night. You get the De Le Riva in with your left leg and sit up and lock your left arm under their right leg. You then post your right arm behind you and then kick back your right leg. You pull their leg you have trapped with your left arm and straighten it out putting them on their back and you are on top with control of a leg. While rolling last night I went from there into side control once and into half guard a couple times. While I am figuring this out much better I still need to work my Butterfly guard, because people pass right around it.

[ryan6966]

GL bro
im thinking about trying the thai boxing class at my school
looks pretty intense and im looking for something to wear me out

[Clark_Kent]

Thanks man. Thai Boxing definitely gets my blood flowing. I sweat like crazy and drop about 6 pounds of water weight each practice. The only thing that sucks is that it is right before No Gi so I am always a little worn out at the beginning of that until I get my second wind. I just can't come to make myself skip a Thai Boxing class just to be fresh for No Gi though.

[ryan6966]

Thanks man. Thai Boxing definitely gets my blood flowing. I sweat like crazy and drop about 6 pounds of water weight each practice. The only thing that sucks is that it is right before No Gi so I am always a little worn out at the beginning of that until I get my second wind. I just can't come to make myself skip a Thai Boxing class just to be fresh for No Gi though.

yea i now what you mean
do you want a pro fight or you just doing it for the wokrout?

[Clark_Kent]

I am just training now to learn and get into better shape. Depending on how I progress I wouldn't mind getting a fight in. My gym has 4 guys that have had fights, and 2 others are having their first fights in October. I would feel comfortable fighting after training there due to the success others have had. I am just going to take my time learning and getting as good as I can and figure out if I want to fight further down the road.

[Clark_Kent]

I didn't go to any classes tonight. I have some Smallville to watch and a paper to finish so I stayed home and lifted weights in the basement.

__________________________________________________ _________
Barbell Bench Press - 225 x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5

supersetted w/

Wide Grip Pull Ups - x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5, x 5
__________________________________________________ __________
Dumbell Military Press - 55 x 15, x 15, x 15, x 15, x 15

supersetted w/

Dumbell Curls - 35 x 15, x 15, x 15, x 15, x 15
_____________________________________________

[Clark_Kent]

I just had Thai Boxing tonight. Since it was Friday it was a small class which wasn't all bad. We continued the weeks theme of avoiding strikes and countering. We worked the slip, the slip and counter, the weave, and the weave and counter. Both the slip and weave were done stationary and also while moving front/left and front/right.

After drilling them again we did three 3 minute rounds on the focuse mitts. The first 3 minute round was working the slip and counter, the second 3 minute round was the weave and counter and the final round was working both in, having to react to whatever our partner threw, using both methods of avoidance.

After that we did a 3 minute round of our partner calling a combo, we would throw the combo and they would come back with a strike that we would counter. That definitely took me a couple times through to get my rhythym going but I figured it out the last couple minutes of the round.

We ended practice with burn out drills on the bag. 15 seconds of slow hand strikes, 15 seconds of fast hand strikes, 15 seconds of slow elbows, 15 seconds of fast elbows, and the same routine for knees and kicks. Fortunately that was the last thing of practice because I wasn't sure if my arms were going to stay attached much longer. My shoulders are still adapting to what I am putting them through and lifting weights last night probably didn't help too much either.

Tomorrow is Thai Boxing, No Gi, and Open Mat so time to get some food in me and rest up before I head back to the gym in 12 hours.

[Clark_Kent]

In Thai Boxing we covered this weeks maneuvers to avoid strikes and counter while doing so. We ran through the mechanics quickly and then went into drilling. We drilled them for three 3 minute rounds and then went into sparring. We did four 3 minute rounds of sparring. I rotated between two guys who have fights coming up next weekend. I am glad I got the head gear and shin guards this week so that I was able to participate in this. I definitely got picked apart pretty good, we were only going 75% or so. I would slip the jab but then catch a right hook or uppercut. I learned quickly to react a little faster to that. Now the kicks were a different story. I am glad we weren't going 100% or my left thigh would be beat to hell. I was exhausted after that and then went straight into No Gi

For No Gi we didn't spend time on warm ups since everyone that was there had stayed from Thai Boxing. We worked on the Oompa, Guilloting, and Kimura and how to transition through them in that order starting from the closed guard. We drilled those about 10 times each and then worked on takedowns. We rotated through partners and did three 2 minute rounds of takedowns. Once one person was taken down we would get back to our feet and start again. I had limited success with the arm drag we learned last week. We then did 3 two minute rounds with sparring gloves against the two guys from our gym with fights next week. They both worked off their back and we did limited striking if the opportunity presented itself, only about 50%.

I stayed for Open Mat since there are two guys who have a No Gi grappling tournament coming up next week. They are 6 minute matches so we just rolled for 4 6 minute rounds. I was dying through the second 6 minute round but caught my wind for the last two. After all the sparring and rolling today this is definitely the most sore I have been. I have also not stayed for more than two classes.

I am liking this more and more now that I am learning more. Unfortunately I have dropped 15 pounds or so since starting the Monday before last. I was hoping to stay around 230 but the 4000 calories or so I am eating daily are not keeping workouts and my lifting schedule.

[C Project]

Looks good, man. What are your goals?

[HardGainer82]

I don't think dropping the weight is unfortunate. If you're losing weight from working out then it was weight that was meant to be lost. You really seem to be taking everything pretty seriously, and starting off in multiple disciplines at once is no small task. Props.

[Clark_Kent]

Thanks for coming by guys. I would like to fight at some point. While that is most likely going to be a year or more away I am still going to train as often as I can so I will be as ready as I can. As for the weight I had been trying to get up to 240 or so, but my goals will have to change for now I guess. If/When I do fight I guess it will be at 205. This is probably best anyway because we have 3 heavyweights at the gym, and one is 275 and the others are around 300 and cut down. They are all 6' 3" or taller too so that would definitely be at a disadvantage for me. I am fine with losing a little more weight as long as my strength stays where it is at. As far as doing multiple disciplines I am about to finish my Bachelors and I like to always be learning something, so this will get a lot more of my time once my last 4 classes are finished.

[HardGainer82]

If you're 218 now, you should most definitely be going for 205.

[Kane Fan]

my first thing is 170 a month is pretty high, is the instruction worth it doyou feel?
if you can afford it good for you tho
how many classes are there total
and how many that you can make

[Kane Fan]

I realize it is early in your training but have you noticed anything you seem to be picking up on particularly well
are you developing any kind of strategy yet?

[Clark_Kent]

I though 170 was high too but once I looked around my area it is easily the cheapest. The next closest price was $250 and the instructors there are only one Purple Belt and two Blue Belts, where as our instructor is a Black Belt under Leo Dalla. I definitely think the instruction is worth the money as well. About half of the regulars have fought before or have fights coming up so there is a high level of training partners.

There are a lot of classes too.

Monday Wednesday Friday there are classes for Beginner Bjj at 5:00, Intermediate BJJ 6:00, Thai Boxing 7:00, and No Gi at 8:00.

Tuesday and Thursdays schedule is Thai Boxing at 5:00, MMA at 6:00, Beginner Bjj at 7:00, and Intermediate BJJ at 8:00.

Saturday there is MMA at 10:00, Thai Boxing at 11:00, No Gi at 12:00, and Open Mat at 1:00.

Sunday there is an open mat session from 11:00 - 1:00 as well.

The $170 covers all the classes you want to go to so the more I go to the more I am getting my moneys worth. Of the 20 some classes a week my schedule allows me to make up to about 18 if I wanted to. I did 9 this week and feel like I definitely got my moneys worth. Technically the first two weeks were free as a trial period so I got in 13 classes for free.

As far as strategy I have found myself doing alright in the ground aspect. I wrestled in High School and Junior High so I have 6 years in that, even if the last time I used it was almost 10 years ago. I have gotten much stronger and bigger since then so that definitely has helped make up for not practicing technique. I have been able to get to half guard and side control pretty effectively, I just can do much from there yet since I haven't learned any subs. For an MMA fight I could definitely be effective with elbows and punching from there. We worked this yesterday with one our guys getting ready for a fight. My takedown defense was better than I expected too. I was able to not only sprawl quickly but also drop pretty much all my weight onto the head and shoulders of whoever was shooting and completely flatten them out.

My striking isn't that great as of yet but I have noticed a good degree of improvement since I started two weeks ago and things are becoming much more fluid. I held my own during sparring yesterday with two other guys with fights next week. I definitely made some rookie mistakes. Initially I would get hit and blink or close my eyes which would result in me getting hit again at least once or twice without seeing it coming. Once I forced myself to keep my eyes open I was able to fire off at least a counter or close the distance and get the clinch. My kicking is definitely awkward too, my rear leg kick is strong I just have to get my balance done. My push kick is good though, especially for getting me some space if I need it. I think I am pretty even with all the aspects of fighting so far, which is low across the board. I am trying to take the same amoung of ground and stand up classes so I don't neglect any one aspect for the time being. Hopefully this will allow me to be well rounded and comfortable in both standing and on the ground.