Encompassing Athleticism and Fighting

Discussion in 'Training Logs' started by Sano, Aug 20, 2016.

  1. Sano Brown Belt

    Sano
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    New Goals - New log. Old one can be found here: http://forums.sherdog.com/threads/sano1s-training-log-working-towards-a-goal.2864867/

    I have begun MMA training again and have broadened my horizons a little bit when it comes to training. I am running a more complete S&C program now and will divide my focus between gymnastic/BW strength, mobility/prehab, explosive training, and powerlifting. Most of all because I think it's fun.

    Bodyweight:
    88kg

    PL Maxes:

    Squat 115kg - 132,5kg (23/12/2015) - 135kg (10/02/2016) - 137,5kg (02/03/2016) - New PR 145kg (05/02/2017)
    Deadlift 135kg - 162,5kg (22/12/2015) - 170kg (30/12/2015) - 175kg (25/02/2016) - New PR 180kg (16/04/2017)
    Military Press 60kg - 65kg(09/06/2015) - 67.5kg (30/06/2015) - New PR 70kg (23/12/2015)
    Bench Press 95kg - 102kg(10/06/2015) - 105kg (24/07/2015) - PR 107kg (29/02/2016) - New PR 110kg (30/07/2017)

    Ongoing PL Goals:

    Squat - 3x115kg: Done (5x115kg)
    Squat2 - 1x135kg: DONE! YES
    Squat3 - 3x130kg: Done (4x130kg)
    Squat4 - 1x160kg:

    Deadlift - 3x135kg: Done
    Deadlift2 - 1x150kg: Done
    Deadlift3 - 3x150kg: Done
    Deadlift4 - 1x180kg: Done
    Deadlift5 - 3x170kg:

    BW Goals:


    Front Lever
    Side Lever
    1 Minute Free Handstand
    Pistol Squat: Done
    Rope Climb
    Muscle Up


    Long Term Goals:

    Squat - 2 x bodyweight - 175kg
    Deadlift - 2.5 x bodyweight - 220kg


    Let the training begin!
     
    #1
    Last edited: Sep 15, 2017
  2. Sano Brown Belt

    Sano
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    Starting by reposting the last few training sessions with my new training regiment:

    I've been training all summer, but have been changing things up a little bit. I am still doing MMA, but having a little break because I sprained two of my knuckles. It's taking forever to heal, oh well. A lot of stuff that can be improved in the meantime.

    Warmup:
    - Walking BW lunges, sidesteps, calf raises, squat variations and a little upper body mobility.
    - Jump rope.

    Jump training:
    - CMJ 3x5 reps, focus on triple extension.
    - 30 inch Box Jumps 3x5 reps, focus on landing soft.
    - 24 inch Drop Jumps 5 reps, focus on absorbing and landing soft.

    Gymnastics:
    - Deck Squats 3x7 reps + Skiers.
    - Arch Body Holds 5x30 seconds + Hip Circles.
    - Tuck Ups 4x12 reps + Stiff Legged Windmills with about 5lbs.
    - Wrist Warmup/Exercises
    - Tripod 4x42 seconds + Seated Shoulder Flexion with bar.

    PL/Weightlifting:
    - Overhead Squat with bar.
    - Pause Squat 1x8 reps at 60kg.
    - Squats 5x5 80kg, last one paused.

    Misc/rehab/prehab:
    - Prone Leg Curls 3x10 reps with 14kg, I need to isolate my hamstrings more to counter some of the anterior knee pain secondary to my ACL replacement.
    - Single Prone Leg Curls 3x10 reps with 5kg, with injured leg.
    - Circuit of Lateral Raises, Push Press and Rows, dat pump.
    - Stretching (hip flexors, quads, glutes, obliques, pecs) and foam rolling for a while.
     
    #2
  3. Sano Brown Belt

    Sano
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    Warmup:
    - Jump rope. Did 200 consecutive swings. Will try to reach 500 uninterrupted.
    - Walking BW lunges, sidesteps, calf raises and a little upper body mobility.

    Jump training:
    - CMJ 2x5 reps, focus on triple extension.
    - 30 inch Box Jumps 2x5 reps, focus on landing soft.
    - 24 inch Drop Jumps 5 reps, focus on absorbing and landing soft.

    PL/Weightlifting:
    - Warmup
    - RDL 3x5 reps 60kg
    - Deadlift 1x5 reps 80kg, 2x5 reps 100kg

    Gymnastics:
    - Deck Squats 4x8 reps + Skiers.
    - Arch Body Holds 4x42 seconds + Hip Circles.
    - Tuck Ups 3x12 reps + Stiff Legged Windmills with about 5lbs.
    - Tripod 4x60 seconds + Seated Shoulder Flexion.

    Misc/rehab/prehab:
    - Circuit of BW Bulgarian Split Squats, bandwork for the rotator cuff and trap 3/lower trap, Lunges and Pullups with straight leg raises.
    - Light lower body mobility.

    + Sauna :)
     
    #3
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  4. Sano Brown Belt

    Sano
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    Warmup:
    - Jump rope.
    - Drilling footwork and ducking, slipping and weaving.
    - Light shadowboxing.
    - Drop squats.

    Jump training:
    - CMJ 3x5 reps, focus on triple extension.
    - 30 inch Box Jumps 3x5 reps, focus on landing soft.
    - A few hurdle jumps.

    PL/Weightlifting:
    - Warmup with broom, deep squat.
    - Pause Squat 1x10 reps at 60kg.
    - Pause Squat 5x5 reps at 80kg.

    Gymnastics:
    - Bent Hollow Body Holds 5x30 seconds + Cat Cow.
    - Scapular Shrugs 4x15 reps + Swivel Hips.
    - Hinge Rows 5x7 reps + Upright Lat Lean.
    - Pushups 4x12 reps + Xiaopeng Forward.

    Misc/rehab/prehab:
    - Prone Leg Curls 3x10 reps with 14 kg.
    - Prone Single Leg Curl 3x10 reps with 5 kg focusing on the eccentric part.
    - Pullups 3x5 reps with straight leg raises.
    - Lunges.
     
    #4
  5. Sano Brown Belt

    Sano
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    Warmup:
    - Jump rope.
    - Footwork.
    - Walking Lunges
    - Light shadowboxing.
    - Calf raises

    PL/Weightlifting:
    - Warmup with bar.
    - RDL 10x60kg
    - RDL 10x80kg
    - Deadlift 5x5 reps at 90kg.

    Gymnastics:
    - Bent Hollow Body Holds 4x42 seconds + Cat Cow.
    - Scapular Shrugs 4x15 reps + Swivel Hips.
    - Hinge Rows 5x7 reps + Upright Lat Lean.
    - Pushups 4x15 reps + Xiaopeng Forward.
    - Wrist Warmup/Exercises
    - Tripod 4x60 seconds + Seated Shoulder Flexion.

    Misc/rehab/prehab:
    - Reverse Lunges 3x12 reps
    - Pullups 3x5 reps with straight leg raises.
    - Band work for rotator cuff
    - Stretching and mobility
    - 30x6kg lateral raises.

    I am noticing my arms and shoulders are getting bigger and I am getting leaner too. About 88kg atm. All my upper body work is gymnastic training, except a few lateral raises here and there. I am nearing a few progressions and it's getting tougher. The hardest part is the short rest time.
     
    #5
  6. Sano Brown Belt

    Sano
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    Warmup:
    - Shadow Boxing.
    - Calf Raises.
    - Walking Lunges.

    Jump training:
    - CMJ 3x5 reps, focus on triple extension.
    - A few 24 inch jumps.
    - 30 inch Box Jumps 3x5 reps, focus on landing soft.
    - Drop Jumps 3x5 reps (landing only).

    PL/Weightlifting:
    - Warmup with broom.
    - Warmup with bar.
    - Pause Squat 10x60kg.
    - Squat 6x80kg - last one paused.
    - Squat 4x6 reps at 90kg - a few of them paused.

    Gymnastics:
    - Arch Body Holds 4x42 seconds + Hip Circles.
    - Tuck Ups 4x15 reps + Stiff Legged Windmills with about 5lbs.
    - Deck Squats 4xX reps (trying to keep the reps clean and focus less on amount. I have a hard time doing them without pushing off with my hands) + Skiers.

    Misc/rehab/prehab:
    - Reverse Lunges 3x15 reps each leg.
    - Pullups 3x5 reps with straight leg raises.
    - 3 sets of AMRAP lateral raises 6kg and pushups.

    Squats got me pretty good. Arch Body Hold is a bitch man. I was tired as hell going into this training session and I was shaking like a leaf trying to get through it.
     
    #6
  7. Sano Brown Belt

    Sano
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    Warmup:
    - Some fun work with a tennis ball. Some oldschool boxing training I learned from my old boxing gym. I forgot how excellent tennis balls are.
    - Shadowboxing with ball under chin

    PL/Weightlifting:
    - Warmup with bar.
    - Deadlift 10x60kg.
    - Deadlift 8x80kg.
    - Deadlift 5x5 reps at 90kg.

    Gymnastics:
    - Bent Hollow Body Holds 4x42 seconds + Cat Cow.
    - Scapular Shrugs 5x15 reps + Swivel Hips - next progression!
    - Hinge Rows 4x8 reps + Upright Lat Lean.
    - Pushups 4x12 reps + Xiaopeng Forward.
    - Wrist Warmup/Exercises
    - Tripod 5x60 seconds + Seated Shoulder Flexion with bar - next progression!

    Misc/rehab/prehab:
    - Pullups 3x4 reps with straight leg raises.
    - Band work for rotator cuff.
    - A little stretching.

    I was completely spent during this session. I've been having some major DOMS since the squat session two days ago, my legs are killing me. Can barely walk, but I went anyway, and I tried pushing through the entire workout. I think I am overtrained a bit, because I was hitting walls left and right. I know I'm trying to do a lot here. I'll figure it out.
     
    #7
    Last edited: Aug 21, 2016
  8. Sano Brown Belt

    Sano
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    Standup training today at the MMA gym. A few shadowboxing rounds, a few pad rounds and then about 30 minutes of sparring. Sparred about 5 different guys, a few of the rounds were a little rough hehe. No black eyes today though. Good work.
     
    #8
  9. Sano Brown Belt

    Sano
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    Nice session today.

    PL/Weightlifting:
    - Warmup.
    - Squat 10x60kg.
    - Squat 5x80kg.
    - Squat 5x5 reps at 85kg.

    Misc/rehab/prehab:
    - Pullups 3x5 reps with straight leg raises.

    Went outside afterwards and did my gymnastic work and some extra stuff on the bars.

    Gymnastics:
    - Arch Body Holds 4x45 seconds + Hip Circles.
    - Tuck Ups 5x15 reps + Stiff Legged Windmills - next progression!
    - Deck Squats 4x8 reps + Skiers.
    - Wrist Warmup/Exercises.
    - Headstand 4x15 seconds + Standing Shoulder Extension with bar.

    Some light stretching.
     
    #9
  10. Sano Brown Belt

    Sano
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    Had a pretty fun session today! Just started school again, it's great, and worked out with a friend of mine from class.

    Warmup:
    - Some light mobility.
    - Light heavybag work (giving him a few pointers).
    - Then we decided to grapple a little bit haha, it was fun. I suck at grappling, but I did manage to submit him about 5-6 times in five minutes. I might be a bad technical grappler, but I know one or two subs and I'm a semi decent wrestler. Oh and he's a complete grappling novice and I'm stronger so lol. I'll be back at the gym soon getting dominated by guys half my size. I'm really considering learning grappling properly. A few classes a week. I'll drop my S&C training down as soon as I hit a few PRs.

    PL/Weightlifting:
    - Warmup.
    - Deadlift 10x60kg.
    - Deadlift 8x80kg.
    - Deadlift 4x110kg.
    - Deadlift 3x130kg.
    - Deadlift 2x150kg
    - Deadlift 1x160kg.
    - Deadlift 1x170kg.

    Decided to go a little heavy here and see where I was at. I stopped at 170kg as it was a bit of a grinder. Seems like I'm not too far off my max. I'll keep up my 5x5 untill i hit about 110kg or something and then start to up the weight and drop the sets a little bit.

    Gymnastics:
    - Forearm Plank 4x48 seconds + Straddle Running Man.
    - Narrow Pushups 4x12 reps + Xiaopeng Forward.
    - Headstand 4x20-30ish seconds + Standing Shoulder Extension.

    Misc:
    - Some shoulder girdle work. Primary adduction and depression of the scapula, and opening up a little bit. Also some pretty challenging work for trap 3.
    - Some neck mobilization. My neck is hurting pretty bad. I think it's the headstands.
     
    #10
  11. Sano Brown Belt

    Sano
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    Warmup:
    - Light mobility
    - Squat prep

    PL/Weightlifting:
    - Warmup
    - Squat 5x80kg
    - Squat 5x100kg
    - Squat 3x110kg
    - Pause Squat 6x80kg

    Gymnastics:
    - Headstand 3x30-40ish seconds
    - Hinge Rows 3x8-9 reps

    Misc:
    - BW Pullups 4x5 reps with Leg Raises
    - BW Pullups Isometric holds at top, about 10-15 seconds, slow eccentric
    - Lateral Raises 2-3x15ish reps with 6kg
    - Reverse Lunges and BW Squats
    - Light mobility
     
    #11
  12. Sano Brown Belt

    Sano
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    Yesterday I did some drilling, bagwork and shadowboxing:





    Light work today

    Warmup:

    - Short shadowboxing
    - Dynamic stretching

    PL/Weightlifting:
    - Warmup
    - Reverse Lunges
    - Squat 3x5 reps at 70kg

    Gymnastics:
    - Narrow Pushups 3x10 reps + Xiaopeng Forward
    - Arch Forearm Plank 2x35 seconds + Straddle Running Man
    - Arch Body Hold 2x35 seconds + Internal Hip Rotation
    - Straddle Up 2x5 reps + Jefferson Curl
     
    #12
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  13. Sano Brown Belt

    Sano
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    Felt some flu or something so I took things light again. I'm going to up my frequency a lot and try to chill a little with the intensity. Those 3+ hour training sessions are just not working for me, I have zero energy and it is getting in the way of my MMA training. Anyway!

    Warmup:
    - Short shadowboxing
    - Dynamic stretching

    PL/Weightlifting:
    - Warmup
    - Reverse Lunges
    - Squat 10x60kg + Frog (my internal hip rotation is literally pathological)
    - Squat 2x5 at 80kg + Frog
    - Pause Squat 8x60kg

    Gymnastics:
    - Hinge Rows 2x8-9 reps (I used towels for grip on a bar) + Scapular Retraction
    - Some Scapular Shrugs + Xiaopeng Backwards
    - Narrow Pushups 2x10 reps + Sitbacks
    - 8xBW Pullups with leg raises + Iso hold
     
    #13
  14. Sano Brown Belt

    Sano
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    Went to standup monday, managed to record a few videos:

    Sparring:



    Bagwork vid (it's hard to see because I'm standing far back):


    Got some hard sparring after that vid and I am dealing with a pretty heavy headache.
     
    #14
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  15. Sano Brown Belt

    Sano
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    Did some light work at the gym.

    Warmup:

    - 10 min walk
    - Dynamic stretching
    - Prone Leg Curls 10x9kg, 10x14kg, 10x24kg and 10x32kg

    PL/Weightlifting:
    - Warmup with broom
    - Reverse Lunges
    - Pause Squat 6x80kg + Frog
    - Squat 2x5 at 80kg + Frog

    Gymnastics:
    - Hinge Rows 2x8-9 reps
    - Some Scapular Shrugs + Xiaopeng Backwards
    - Some Straddle Ups
    - Some Arch Forearm Plank
    - Narrow Pushups 2x12 reps + Sitbacks
    - 5xBW Pullups with leg raises + Iso hold for 3 sets

    Misc:
    - Band work for external rotators.
     
    #15
  16. Sano Brown Belt

    Sano
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    I have hardly done any training after a mild concussion about 3 weeks ago. I am having some issue with my inner ear, moving my head and eyes too fast gets me a little dizzy. Come to think of it I started having these symptoms about 4 months ago. It's not that bad atm, but right after the concussion it was out of control. I am cutting down on hard sparring for a while.

    Other news, I've been at a spine clinic for about 2½ weeks as an intern. I am screening and rehabilitating clients on my own, supervised, and it's great. Learned so much.

    Only training I've been doing is 22 pushups each day the last 15-16 days as a part of a cause. Different variations. It's been alright having a break from training actually and being at the clinic I'm dead tired anyway.

    Today I did a little squatting in one of the weightrooms there.

    Warmup

    PL/Weightlifting:
    - Squat Xxbar
    - Squat 6x60kg
    - Squat 5x100kg some paused
    - Squat 4x110kg some paused
    - Squat 4x100kg paused
    - Squat 10x60kg

    Some pullups
     
    #16
    Last edited: Oct 5, 2016
  17. Sano Brown Belt

    Sano
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    Lol my legs were fried after squatting last time. Probably a combination of not having trained for a while and something else. It was ridiculous though, I couldn't walk straight for 3-4 days.

    Anyway, managed to sneak a short session during a break at the clinic. Only have untill friday before it's back to school. It's been great.

    I'm done with the 22 a day pushup thing as well and tried maxing out for fun. I did them a little wider than I have been doing because I'm stronger there and thought fuck it.

    Warmup:
    Light mobility and stretching

    Pushups AMRAP: about 48 reps. I had two pauses during full extension I think, but tried to keep them quick.

    PL/Weightlifting:
    - Squats -
    - 10x60kg
    - 8x80kg
    - 8x80kg
    - 2x80kg paused for about 8-10 seconds.

    Misc:
    Some shadowboxing and band work for the shoulders.
     
    #17
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  18. Sano Brown Belt

    Sano
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    I haven't been keeping up with the log, but I've been training. I still have post concussion symptoms so I haven't been able to go back to sparring yet.

    I've been focusing on squats lately and it's starting to pay off. They feel a lot more natural and form is getting better. Another great thing is that I don't have terrible DOMS anymore.

    Today I did:

    PL/Weightlifting:
    - Squats -
    - 10x60kg
    - 5x90kg
    - 3x110kg
    - 3x110kg
    - 3x110kg
    - 3x110kg
    - 4x115kg
    - 5x90kg paused
    - 5x60kg paused

    Was fine.

    Misc:
    A lot of stuff. Some mobility, pullups, knuckle pushups, reverse lunges with weight, situp variations, sideplanks, leg curls, dumbbell rows, lateral raises and a few other things.

    I'm gradually lifting heavier now with the squats and I'll test my 1RM probably next week, or the week after that.

    Here's a few videos from the last few months:

    Some squats:


    Short video of practicing the right hand:


    A short video of some kicks and punches on the bag (my kicks are terrible):


    A recent shadowboxing video:
     
    #18
    Last edited: Jan 27, 2017
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  19. Sano Brown Belt

    Sano
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    Had a good training session yesterday. Still squatting regularly and it feels very great. I just need some new shoes, these Nike Free's I'm using are almost as soft as sandals at this point. I think some good solid shoes will definitely help out.

    PL/Weightlifting:
    - Squats -
    - bar
    - 10x60kg
    - 6x90kg
    - 3x115kg
    - 3x115kg
    - 3x115kg
    - 3x115kg
    - 5x110kg
    - 6x80kg paused

    Misc:
    Prone leg curls, rotator cuff band work, CMJ jumps, knuckle pushups, lateral raises, dumbbell rows, isometric glute med. work, light mobility/stretching.

    Vid of one of the sets with 115kg:
     
    #19
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  20. Sano Brown Belt

    Sano
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    Another good session today.

    PL/Weightlifting:
    - Squats -
    - bar
    - 10x60kg
    - 8x90kg
    - 3x110kg
    - 3x120kg
    - 3x120kg
    - 3x120kg
    - 3x120kg
    - 8x110kg
    - 8x90kg paused ATG

    My legs were smoked. I'm reaching my limit, but it's great.

    Misc:
    Prone leg curls, calf raises with focus on the eccentric, knuckle pushups, lateral raises, dumbbell rows, serraturs anterior work, a little single leg and ankle/foot/tib. post work and some strething.

    Vid of the one of the 120kg sets:


    Vid of the last 110kg set:
     
    #20
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