Ftwrestler presents: All Grabblin' All The Time

[ftwrestler]

well i am making a new thread with new goals and a new training regimen. Right now i am running a 5day split which will be fun.

my goals are:
obtain a blue belt in BJJ by september
have 3 months of judo by september
compete in 2 BJJ no-gi tourneys by september
have my first MMA fight august/september

my training backround:
1 year middle school wrestling
HS wrestling for 4 years
1 year Greco Roman wrestling instruction with no competition
Collegiate wrestling for 1.5 years with competition
1.5 years muay thai instruction
2 years no-gi BJJ instruction
6-8 months of MMA concepts/transition training with no competition.

I have a passion for combat sports and i gotta say i am a little kinky for i love getting hit in the face

i have a hyper competitive type-a personality and originally enrolled in these sports so i would have an outlet, and so my friends could actually put up with me from time to time lol.

i am looking forward to the coming 3-4 months as i go for all of my goal head on and full force

my log will include:

1: my daily activities, such as training/condition/sports activities/weight lifting/or just walks i go on

2: estimated caloric intake (i will only get very specific when i am making weight), i will also include wate intake as well

3: supplementation, just cause i take a lot of stuff from time to time

4: any miscellaneous tips

feel free to ask questions as i am a ACE trainer/strength coach

also feel free to give advice because i am always learning whether i admit it or not

[Mouzer]

Subbed, sounds interesting. Goodluck with your goals.

[Clark_Kent]

I found you.


Whew!

[ftwrestler]

today is a heavy leg day

6am:
warm was taking the huge flight of stair at cinci state
5 sets of 5 barbell squat at 235, 2 min rest

super set of hip abd/adduction, perform both exercises rest 1 minute then repeat. 5 sets of 5 each exercises
hip add: 170
hip abd: 150

a super set of leg extension/curl, i would perform both exercises alternating 2 times, then rest for 1 minute and repeat. i did 2 sets of the super set.
leg extension: 250 lbs
leg curl: 110lbs

4 sets of 60 body weight calf raises with 25 seconds rest

i stretched between each set of every exercise, usually stretching the specific muscle group i am working.

after a post work out stretch for 10 min i did 4 sets of 20 ab wheel roll outs

[ftwrestler]

Subbed, sounds interesting. Goodluck with your goals.

thank you

I found you.


Whew!

haha

i had to make a new thread, my other one was "8 the **** up" i could not keep track of what i was doing anymore lol

it looked like crap too.

[JustScrap]

What is your opinion on a Westside style program for combat sports? If I remember correctly you swim for cardio occassionly. How do you feel swimmimg compares to running for combat sports and do you have any routines? Also how in the world did you get down to 3.8% bodyfat? Awesome training log by the way.

[ftwrestler]

What is your opinion on a Westside style program for combat sports? If I remember correctly you swim for cardio occassionly. How do you feel swimmimg compares to running for combat sports and do you have any routines? Also how in the world did you get down to 3.8% bodyfat? Awesome training log by the way.

i have not seen "westside" training style for program for combat sports. i am familiar with westside for power lifting

swimming/running have their advantages. I am a Huge believer in cross training, i believe you should do both to be honest. I feel running is a little better for long moderate intensity cardio, and since swimming is more of an anaerobic activity it is better for intervals.

I got down to 3.8% bodyfat by doing 2 a days on cardio 6 days a week on top of weightlifting/ wrestling and bjj classes as well as eating about 1200 cals a day. it sucked ass.

[IzRiot]

my goals are:
obtain a blue belt in BJJ by september
have 3 months of judo by september
compete in 2 BJJ no-gi tourneys by september
have my first MMA fight august/september


feel free to ask questions as i am a ACE trainer/strength coach

wow our goals are nearly identical only mine is 3 months of MT by sep and my fight by December.


I got a question, If I am a week grappler and lifting weights 2 times a week, what motions should be focusing on to improve my function grappling strength? I have particular fail strength in my legs hips and lower back. (feel free to PM me answer if you want to keep your log uncluttered with crap )

[daYDreAmErX]

Subscribed

[ftwrestler]

finishing up for monday.

i went to BJJ. we drilled for about an hour at first.

we concentrated on positions from the single leg, first we practiced finishing, then sprawling, then a counter to a half guard and a submission.

the counter to half guard went like, as you sprawl back fish your arm in for a cross face and grab the arm furthest from you and use it to pry him back, then fish you other arm through and just walk him over to half guard

the submission is called a Japanese neck tie. it has a same concept as the Peruvian neck tie only all arms, to get this submission you sprawl back and fish your arm closes to them like you are going for a darce, but instead of grabbing the bicep you lock hand in a gable grip with one arm across the back of the head and the other across the throat, then you shuffle toward their leg so that you are side by side and hook their closes leg and fall to your hip and keep the head in tight to your chest, then you push the hip forward and push you chest back and tighten the grip and that is how you get the choke


we then rolled 6-2 minute round in a situational position. one person had a single and the other defended it, then we switched and then we found a new partner. i defended the single leg and took the persons back the first 2 people i drilled with and the first 2 people i had it on i got the take down and got to side mount and started to work the kimura but ran out of time. the 3rd person was new and i let him get his work in by taking me down and stopping and teaching him proper grip, and when i had the single i taught him proper sprawl form.


then we rolled 5 minute rounds from neutral position with 1 minute rest

i rolled 4 times and the first 2 i just out positioned a blue belt and a white belt and i never really was able to finish them off though i was never in any danger, then the 3rd time i rolled with one of the new guys and i showed him some chokes and positioning, and lastly i rolled with a 205 guy who i ridiculously good and he basically let me get my work in and helped me with my form on some things

learned a lot

[Clark_Kent]

Do you use the whizzer much when someone gets in on a single leg? That is my go to and it works most of the time, even on guys my size. I'm not just picking on the smaller guys.

[ftwrestler]

wow our goals are nearly identical only mine is 3 months of MT by sep and my fight by December.


I got a question, If I am a week grappler and lifting weights 2 times a week, what motions should be focusing on to improve my function grappling strength? I have particular fail strength in my legs hips and lower back. (feel free to PM me answer if you want to keep your log uncluttered with crap )

obviously to help the lower back i would implement more core work, and do some lower back extensions.

for you hips i would do hip thrusts from the back up in the air, kind of like a bridge, another great exercise for hip strength is dead lifts/squats as well.

if you have access hip abduction/adduction machine that is very useful (these can also be done with resistance bands)

practicing sprawl never killed anyone (i hope )

my favorite functional exercises are, hang cleans, power up right rows, wrapping a resistance band around a pole and grabbing the two ends and practicing types of throws, and pull up/dips.

also deads and squats but i already mentioned those.

as for frequency of those. i only do them once per week

mon-squats
tues-cleans
thrus-power upright rows
fri- deadlift

Subscribed

gtfo

[ftwrestler]

Do you use the whizzer much when someone gets in on a single leg? That is my go to and it works most of the time, even on guys my size. I'm not just picking on the smaller guys.

that is my go to for take down defense every time if that fails i immediately go for the under hooks.

And as for bigger vs smaller, i find it works equally as well if not better for bigger guys, especially up against the cage. how did couture defend brocks takedown? a whizzer

[IzRiot]

that is my go to for take down defense every time if that fails i immediately go for the under hooks.

And as for bigger vs smaller, i find it works equally as well if not better for bigger guys, especially up against the cage. how did couture defend brocks takedown? a whizzer

what is a whizzer? sounds spiffy.

[Clark_Kent]

what is a whizzer? sounds spiffy.

It is pretty much and underhook but from the back side. You can use it to put a lot of pressure on them and shove them down and get them off of your leg.

[Croaker]

My wrestling sucks, but whenever someone goes for a single on me I go for the 100% and just drop and roll.

[JustScrap]

i have not seen "westside" training style for program for combat sports. i am familiar with westside for power lifting

swimming/running have their advantages. I am a Huge believer in cross training, i believe you should do both to be honest. I feel running is a little better for long moderate intensity cardio, and since swimming is more of an anaerobic activity it is better for intervals.

I got down to 3.8% bodyfat by doing 2 a days on cardio 6 days a week on top of weightlifting/ wrestling and bjj classes as well as eating about 1200 cals a day. it sucked ass.

Their is no westside for combat sports. I was interested in if you though westside transfers over to combat sports well and if not what would be a better program.

[ftwrestler]

Their is no westside for combat sports. I was interested in if you though westside transfers over to combat sports well and if not what would be a better program.

im sure you could take the concept of westside and transfer it over to more functional lifts for grappling or muay thai and use the same format. i dont see why that could not work, but i would not do it at the same time with a high training volume for cardio and technique. i would save the west side system for gaining strength and power in the early stages of a program and progress to a lower volume closer to fight/match time.

[ftwrestler]

today was a body weight day with 2 explosive exercises added in

i still am not allowed to do stand up yet.

i have been doing the same body weight routine for about 3 weeks so to change it up i tweaked the rest sets and supersetted some of the exercises, and good god are my lats angry


pull ups 4 sets of 11, 1min15sec
dips 4 sets of 20, 1 min15sec

supersetted parallel pull ups with 15lb DB lateral raises:
4 sets of 10 each 2 min rest

supersetted 450lb power shrugs and 25lb front raises:
4 sets of 10 each 2 min rest

supersetted chin ups and push ups:
4 sets of 10 chin ups and 50 push ups.


later i did 4 sets of 6 hang cleans 165 lbs
and then 25 min of maximal effort intervals on the bikes. 20sec on 40 off

then i took a blue level resistance band wrapped it around a poll and held an end in each hand and practised different throws for about 20 minutes

needless to say i don't want to turn sideways today lol

water intake: 1.5 gallons
est calories: 3200

supplements: meal1: 3 fish oil, 1gm kre alkalyn, multi, 2 maca pills
meal 2: 2 maca pills, 3 fish oil b complex
meal3:2 scoops noxgc3, chromium.
bed:b-6, zinc

[ftwrestler]

today was pure conditioning day.

during the slow times in my shift at the fitness center i work at i managed to pull two 20 minute sessions of low-moderate intensity cardio sessions on the recumbent bike. hr 135-145

after my shift i went to pool and did a 30 min maximal intensity interval work out. i swam 100 meters as fast as a possible could and rested for 1min-1:15sec, the 100 meters took about 1min-1:05sec each time. i was huffing and puffing pretty good. I also did not use my legs the whole time.

later before bed i did 30 minutes moderate intesity cardio workout on the upright bike. 155-165

i did several stretching session in between each session of cardio

total time spent exercising was 1hr140 min of cardio

total water intake:2 gallons

supplements: meal1: 3 fish oil, 1gm kre alkalyn, multi, 2 maca pills
meal 2: 2 maca pills, 3 fish oil b complex
meal3:2 scoops noxgc3, chromium.
bed:b-6, zinc

est cal intake: 3200

[BPP]

good stuff brah

[ftwrestler]

Today i practiced my shots, stand ups and throws with my resistance bands

stand ups 4 sets of 15 each leg
throws 15 minutes of throw technique with resistance bands
shots: for about 15 minutes i practiced my shots slow motion and watching a lot of wrestling shots on you tube

also i did a leg workout

4 sets of 3 minutes walking lunges to single leg RDL with 1 min 30 rest
4 sets of 50 body squats 1 min rest
4 sets of 50 calf raises 1 min rest
6 sets of 10 75 lb leg curl 30 sec rest
6 sets of 10 115 lb leg extensions 30 sec rest

water: 2 gallons
cals: 3000

supplements: meal1: 3 fish oil, 1g kre alkalyn, multi, 2 maca pills
meal 2: 2 maca pills, 3 fish oil b complex
meal3:2 scoops noxgc3, 2 pills chromium. 2 maca
bed:b-6, zinc 2 maca


btw i am taking that much maca because i want to get rid of it lol

[ftwrestler]

due to the awsomeness of TE and some other people, i now have access to a bunch of good e-books for grappling, which saves me about $150 .

now i can start supplementing my training with reading which i am sure is going to help.

[IzRiot]

due to the awsomeness of TE and some other people, i now have access to a bunch of good e-books for grappling, which saves me about $150 .

now i can start supplementing my training with reading which i am sure is going to help.

links?

[ftwrestler]

links?

sent

[ftwrestler]

today was a strength training day.

i warmed up with 20 minutes on the elliptical low-moderate pace 140-150hr

lat pull down 5x5 165lbs
DB bench press 5x5 80lb db's
power shrugs 5x5 490lbs
machine row 5x5 210lbs
hanging back extensions 3x10 45lb plate
military press 5x5 175lbs
power upright row 5x5 135lbs

watching some Jeff Monson matches and then i am going bed.

[kc10413]

today was a strength training day.

i warmed up with 20 minutes on the elliptical low-moderate pace 140-150hr

lat pull down 5x5 165lbs
DB bench press 5x5 80lb db's
power shrugs 5x5 490lbs
machine row 5x5 210lbs
hanging back extensions 3x10 45lb plate
military press 5x5 175lbs
power upright row 5x5 135lbs

watching some Jeff Monson matches and then i am going bed.

Like reading your lifting schedule...especially legs. May borrow while i'm in the gym repped

[ftwrestler]

Like reading your lifting schedule...especially legs. May borrow while i'm in the gym repped

do it!


been playing that UFC demo alot. My GnP is getting pretty good. Im sure if i fought shogun with it on expert i would get reversed and subbed but whatever lol

[IzRiot]

do it!


been playing that UFC demo alot. My GnP is getting pretty good. Im sure if i fought shogun with it on expert i would get reversed and subbed but whatever lol

is it really a good game i figured it be like a wrestling video game is played.

[ftwrestler]

is it really a good game i figured it be like a wrestling video game is played.

me too, then i tried to submit someone lol