Just Scrap MMA Log

[JustScrap]

Background
I wrestler varsity for four years and I placed in districts my senior year in high school. As a kid I was involved in TMA like tkd. Anyway I started training BJJ with Andrew Correa my sophmore year of hs. However he moved to a different location my junior year. After my senior year I went an LA boxing gym where I started being trained by Jay Corbett in bjj and there were several trainers for boxing and kickboxing like Craig Fladager, Elvis Medrano, Mark, Nick and many others. Jay eventually left and was replace by Marco Morano. I left for college and joined the Mixed Martial Arts club there while also training at my old gym during all the breaks. I am currently a freshman planning on majoring in exercise science. I think combat sports produces the most well rounded athletes with some of the best physiques along with decathlon and gymnastics. I enjoy things like crossfit, rosstraining, methode naturelle, movnat, and other programs that promote well rounded fitness but I am a fan of bodybuilding and strength sports as well.

[JustScrap]

Yesterdays workout
In the morning I did empy stomach conditioning on the erg. I did five 500 meter springs with a minute rest in between. In the evening I did my main workout. I warmed up with some a-skips, b-skips, carioca?s, high knees, butt kicks, and other similar track like drills before I decided to stretch. After that I started my core circuit which consisted of 4 rounds of the following

1) One leg hip extensions with knee drive from planks position 15 reps each leg

2) Seated bicycle abs 30 s each direction

3) V-up 15 reps

4) Ab wheel 15 reps

5) Stomach Vacuum 30 s

After that came the weight lifting. On Wednesday I focus on explosive weight lifting movements with light weights. It went like this

1) High pull 3 sets of 3

2) Front Squat 3 sets of 8

3)Snatch-Grip Jump Shrug 3 sets of five

4) Push Press 3 sets of 8

After that I finished up with conditioning which was 5 rounds of 10 burpees and 10 box jumps. I had no clue how high the box was. I am 5′10 and it was about mid quad height. Diet was pretty decent. I had some pineapple, grilled chicken, and turkey burger without the bun throughout the day. I also at a lot of unsalted peanuts for a cheat meal. I don?t really keep track of portions or weigh my food like some people do but I generally know the amount I need to support my training. I got a great workout in and it is now time to sit back with some friends and watch the latest episode of TUF on Spike.

[TheStender]

In for good old Crossfit and RossTraining workout fun. And MMA fun too.

How often do you go to MMA classes?

[JustScrap]

The school club is on tuesdays, thursday and saturdays. However we somtimes will get together on other days if everyone's schedule is free. When I train at the LA boxing I train everyday and just cut the extra strength and conditioning down a bit.

[JustScrap]

Thursday?s Training

I did a 20-30 minute jog outside for empty stomach cardio. I worked legs with steps up and lunges before mma and during mma I got to roll and hit the pads with a bunch of people. My kicks sucked but my hands were good like always. During rolling I was able to tap everyone in the club pretty easily. I worked on my arm drags and hit a ton of armbar from knee on belly. For condition we got a partner around our size and hoisted them on our left shoulder, sprint down mat with him on shoulder and do five squats, sprint back with him on right shoulder, five squats, and then you put them in the fireman?s carry position, sprint down and do five squats, and sprint back and do five squats. My partner weighed 220. Overall good training session.

[JustScrap]

Friday April 24th

Empty stomach cardio was 5 500 meter intervals on the erg with 1 minute rest in between. In the afternoon I got to practice Dahnmudo as part of a lab for my class. Then in the evening I had another workout. I did a-skips, butt kicks, carioca?s and a few ladder drills to warm up. I then did the same core workout I did on Wednesday. After that I did 5 sets of bench press each supersetted with pylometric pushups. I did 3-5 reps of bench press with 10 pylo pushups. I worked my way up to 235 pounds. Then came 3 sets of 5 on lat pulldown, tricep pushdown and bent over row. I finished off with a conditioning circuit. I did a 21-15-9 of 135 pound push press, dips, box jumps, and push ups. Overall good workout and my nutrition was on check.

[JustScrap]

Saturday April 25th
Mixed Martial arts training 1-3 p.m. Warmed up with jump rope and shadow boxing. After that did a ton of rolling then worked my hands on the focus mitts for almost 30 minutes non-stop. For the end we did a conditioning circuit. We did five rounds. One round consisted of 15 straight punches, 5 pylometric pushup, 5 regular pushups, 5 round kicks each leg, 5 jump squats, and then 5 regulars ones. At the end of the 5 rounds we did 10 burpees. Good training session. I was catching everybody with arm triangles. Tonight I will be going to the UWC fights at the Patriot Center and cheer on local mma fighter Mike "The Beastman" Easton who will be in a title fight. Weather hear on campus is great and it should be good times. Go Easton!

[MTSainT]

Originally Posted by JustScrap

Saturday April 25th
Mixed Martial arts training 1-3 p.m. Warmed up with jump rope and shadow boxing. After that did a ton of rolling then worked my hands on the focus mitts for almost 30 minutes non-stop. For the end we did a conditioning circuit. We did five rounds. One round consisted of 15 straight punches, 5 pylometric pushup, 5 regular pushups, 5 round kicks each leg, 5 jump squats, and then 5 regulars ones. At the end of the 5 rounds we did 10 burpees. Good training session. I was catching everybody with arm triangles. Tonight I will be going to the UWC fights at the Patriot Center and cheer on local mma fighter Mike "The Beastman" Easton who will be in a title fight. Weather hear on campus is great and it should be good times. Go Easton!

what LA boxing gym did you go to?

[JustScrap]

Originally Posted by xSaintx

what LA boxing gym did you go to?

I went to the LA Boxing gym in Ashburn Virginia.

[JustScrap]

Sunday April 26th

First off the UWC fights last night were awesome! My high school wrestling team had tickets and so I got to see the wrestlers and coaches after not seeing them since winter break. I hanged out with all the MMAC members and my brother was able to get an autograph from Tito Ortiz for me. Although Tito was kind of a jerk that evening. He refused to sign two of my wrestling team mates sweaters because they were tap out gear. Although the funny part was when one of them responded "What, I bet Matt Hughes would have signed it". Although the comment did not make any sense it was still hilarious. I got to sit right behind the VIP section which had a lot of very lovely ladies in it. The ring girls was also beautiful and definitely captivated Tito?s attention. The fights were awesome. Mike Easton won by guillotine and I got to see former wrestling National Champ Phil Davis in action. Jose Villirisco definitely got jipped in his fight though through the lay and pray. Overall and awesome event. Now for today?s workout. Considering it was 91 degrees out I decided to do conditinioning today. As many reps as possible in 20 minutes of 5 95 pound thrusters, 5 pylo pushups, and 5 pullups. Worked up a great sweat and felt thoroughly exhausted. Right now I have been trying to check stuff out about Jesse Jame?s Wrestling Conditioning Book and Movnat (www.movnat.com) I am finding both aproaches very interesting and if anyone has any experiences please feel free to post.

[JustScrap]

Monday April 27th


Upper body speed day. Did 9 sets of 3 on the bench press, 3 sets of five on the tricep pushdown, 5 sets of 5 barbell rows, and 5 sets of five machine rows. Did my typical warm up and core routine. After that for conditioning I did a crossfit workout which was 5 rounds of 21 95 pound deadlift high pulls and 21 dips.

[JustScrap]

Tuesday April 28th

For empty stomach cardio I did 30 minutes of running. In the evening I had mixed martial arts practice and I got to roll a ton and practice defense against punches from the guard. I found butterfly guard with underhooks was my best friend here. At the end of practice we did a burnout drill which will included 50 straight punches, 50 hooks, 50 uppercuts, 50 round kicks each leg and 50 knees as quickly as possible.

[JustScrap]

For empty stomach cardio I did 5 500 meter intervals on the erg. Went crazy and nearly killed myself. For the night workout I did my usual core routine, then 3 sets of 8 on high pulls, 3 sets of 5 on jump shrugs, and 3 sets of 8 on push press. To finish it off I did a circuit of 12, 9, and 6 of 135 pound front squat, burpees, and pull ups. Never realized how gay pull throughs looked until my friend did them. Could not stop laughing and a girl came into the room into the room to do abs and could barely stifle her laughter as she watched my friend strain through the thrusting motions

[JustScrap]

Morning cardio I did 4 rounds of 2 minute jump rope with 10 burpees between each round. Did a few sets of explosvie squats before mma. Worked primarily boxing this practice. At the end we did this for conditioning. 3 Rounds of sprints down the mat with man your own weight on your back 30 secs, straight punches on thai pads 30 secs, and knees for 30 secs.

[JustScrap]

5 500 meter intervals on rowing machine with 1 min rest in between for empty stomach cardio. In the evening I did my core routine, db bench press 4 sets of 5, triceps pushdowns 3 sets of 5, rows, barbell rows 3 sets of 5, and pullups. For conditioning I sprinted 400 meters, 20 pylo pushups, sprinted 400, 20 jump squats, sprinted 400 and 20 burpees

[JustScrap]

Went to MMA today. Before hand I did about 100 dips and 50 pullups and skipped rope. I was mostly hitting the pads with a few rounds of rolling thrown in. At the end our conditioning was 5 rounds of 30 hard straight punches on the pad and 10 burpees.

[JustScrap]

Conditioning today. It hurt so good. I did 4 routines. In each routine I tried to complete as many rounds as I could in 5 minutes.

1 Pushup 15x, Jumping Jacks 15x, and bench dips 15x Repeat until 5 min is up, rest 1 min

2 Burpee clean and press w/ 25 lbs 15x, burpee w/ 15 lbs 10x, and normal burpee 10x Repeat until 5 min is up. Rest 1 min.

3 High knee 10x, mountain climber 10x, Jumping Jack 10x, and Split lunges 10x Repeat until 5 min is up. Rest 1 min

4 I did all these with a 35 lb plate and was not allowed to put it down. Squat 10x, overhead squat 10x, tri press, 10x, shoulder circle 10x each direction, bicep curls 10x, pushouts 10x, and bent over rows 10x. Repeat until 5 min are up.

[JustScrap]

Usual warm up and core. 9 sets of 3 on speed bench. 3 sets of five tricep pushdowns, and variety of pull ups. For conditioning I did 3 rounds of 800 meter run, 50 back extensions, and 50 situps.

[JustScrap]

I did legs today. A few sets of back squats, from squats, bulgurain split squats, and back extensions. Then did 6 rounds of 3 135 pound push press, 6 pullups, and 9 pylo pushups. I then ran for 15 minutes.

[JustScrap]

Empty morning cardio was 5 500 meter sprints on the rower. This wrecked me today. For the workout tonights I did 3 sets of 8 on snatch grip jump shrug, push press, and high pull. After that I set the timer for 5 minutes and tried to see how many burpees I could pull off.

[JustScrap]

Did a 20 minute jog in the morning. Later in the day I went to mma club. I did about 30 minutes straight with the focus mitts at a fast pace which got me pretty tired. I also rolled and sparred a bunch. I want everyone to support Giudici in his U.S. debut at Palace Fighting Championships tommorrow. The dude is a beast.

[Clark_Kent]

You are in the Northern Virginia area?

Are you doing Copa Nova on Saturday?

[JustScrap]

Originally Posted by Clark_Kent

You are in the Northern Virginia area?

Are you doing Copa Nova on Saturday?

I wish but unfortonately I am right in the middle of exam week at college. I do plan of fighting in a few tournaments over the summer though if all goes well.

[JustScrap]

Did my usual warm up with core. Then did 5 sets of 5 of tricep pushdowns, db bench press, chin ups, and bent over rows. Conditioning was as many rounds of 10 sprawls, 20 kickouts, 15 squats, and 20 punch planks in 10 minutes. Got to talk to the wrestling coach this week and as long as my grades are alright it looks like I might accomplish my goal of getting on the wrestling team!

[JustScrap]

Jumped rope for a warm up and moved on to some hardcore conditioning. 5 rounds of 10 95 pound front squats with 20 burpees.

[JustScrap]

More conditioning today. Started off with some typical track drills to warm up and the went on to run 400 meters, 50 squats, run 400, 25 burpees, and repeat both of those once more.

[JustScrap]

Got done with my last final and had to go back home so I had to keep my workout real short. I did 10 rounds of 10 v-ups and 10 ab wheel rollouts. Then I did 100 elevate pushups, 100 tricep dips, and an l-sit. To finish it off I tried to do as many burpees as possible in 5 minutes. I am going to miss all the good times at college?.

[JustScrap]

I am back home and got to go to my LA boxing gym for a boxing class. The classes are killer, basically an hour HIIT session. We started with a vigorous warm up, a few 2 minute drills, and 5 minutes of doing 1 jab w/ 10 pushups, up jab-cross/ 10 situps, jab-cross-hook w/ 10 squat jump continously. After that we had 5 3 minute rounds on the bags with active rest. We finished it up with 300 repititions of different core exercises. Good training.

[JustScrap]

Yesterday was jiu-jitsu and before it I warmed up with 20 air triangle chokes, 20 ab wheel rollouts, and 20 v-ups for a circuit for a few times. We worked on recovering guard when a person tries to pass and then we rolled. Was able to catch my first partner with whatever I wanted. Then I went against a smaller kid who won 2nd in his division at Copa Nova who tapped me twice with a rear naked. The final guy I rolled with was a real big dude who was able to do a hip bump sweep and catch an armbar from mount. Today I did mma and we started off with defending punches from the guard before moving to the thai clinch. The class was small with the instructor and two other people, one around my weight and one bigger. We sparred from the thai clinch grappling only for takedowns. I was able to take everyone down but if strikes were allowed the instructor had several chances to knock me out with knees.

[JustScrap]

Busy day. Could only fit in a short and hard conditioning workout. Did Burpees for 30 secs, Jumping jacks for 30 secs, and lunge jumps for 30 secs and repeated for 16 minutes. After that I did 20 air triangles, 20 v-ups, 20 ab wheel, and 100 russian twists.