Strength & Conditioning log

[SpursT]

Age 18
Height 5 7
Weight 11 stone 3
BF % is probably around 15%

Goal is to increase S&C for mma and hopefully reduce bf % to about 10%, currently train mma boxing and bjj around 1-4 times a week

Equipment I have access to at home is...Dumbbells , sandbag, heavybag, kettlebells, skipping rope, medicine ball etc. College gym which I intend to use once or twice a week for strength work has barbells, dumbells etc

Hoping to follow a similar schedule to the 1 below, college course also keeps me fairly active throughout the day playing football etc

Monday - Strength
Tuesday - Boxing + Core training
Wednesday - Strength and sometimes MMA
Thursday - MMA + Core training
Friday - Strength
Saturday - BJJ and core
Sunday - Rest

If you see room for improvement in my training i'd appreciate any advice


Some little goals i've set myself before christmas...
Bench - 80kg x 5
Squat - 100kg x 5
Deadlift - 100kg x 5
Snatch 1 arm with d bell - 35kg
Clean and press 1 arm with d bell - 35kg

 

[SpursT]

Trained strength at home 2day so no barbells available

Clean and press 26.6kg x3 each side, 4 sets
Snatch " "
Pistol squats with 12kg KB 5 reps each leg, 2 sets
Single leg deadlifts 44kg 5 reps each leg 3 sets
10 chin ups to finish

 

[SpursT]

MMA for 2 hours
Some grappling and striking technique drills
skipped core training cos my back is hurtin gd

 

[SpursT]

BJJ for 90mins
Technique and 30mins sparring

 

[SpursT]

Bench 3x5 60kg
Squat 3x5 60kg
Deadlift 1x5 50kg

First time I have ever trained squats and deadlifts so did lots of warm up sets and light weights just to get used to the form.

 

[MIDMOBOX]

Welcome to the logs. You can always post vid from your squats or deads on here if you want some help dialing it in

 

[SpursT]

cheers m8 i'll try upload a video soon cos im unsure about my squat form atm as holding the bar tends to hurt my shoulders. (Dno if thats normal for nubs?) Going to be stretching more anyway incase its due to crap flexibility



MMA for 2 hours
Grappling Techniques

 

[SpursT]

Clean and press 26.6kg x3 each side, 4 sets
Snatch " " 3 sets
Pistol squats with 12kg KB 5 reps each leg, 2 sets
Single leg deadlifts 44kg 5 reps each leg 2 sets
10 chin ups
5 1arm push ups each side

10 mins stretching

 

[SpursT]

BJJ 90 mins
60mins technique
30 mins sparring

Core circuit at home
10 kneeling rollouts
12 16kg russian twists
20 crunches
12 back extensions
40 bicycles
Rest repeat x3

10 mins stretching

 

[SpursT]

1 arm split snatch 24.2kg 3 reps each side x3
2 arm push press 26.6kg 3 reps x 2
1 arm push press 26.6kg 5 reps x 2 each side
1 leg deadlift 48kg 5 reps x2 each side
12 kg Pistols 5 reps x 2 each side
8 chin ups x 2

10 mins stretching

 

[SpursT]

Boxing 1 hour
Rounds on the heavy bag
10 mins double end bag
Movement and defence drills

Did light because my shoulder is playing up a little

10 mins stretching

 

[SpursT]

26/10

MMA 90 minutes
Striking drills
Clinch drills
Stand up Sparring

 

[SpursT]

27/10

MMA 90 mins
Striking Drills
Head movement + defence drills
Grappling drills
Sparring

Some core training cant remember what exactly

 

[SpursT]

29/10

BJJ 90 mins

Core training

 

[SpursT]

31/10

Magic 50 with 24kg dbells

 

[SpursT]

Keep forgetting about this log, gonna try make it more detailed from now. Decided to follow a new schedule for strength. Monday Squat and row. Wednesday deadlift and bench and fridays work with the dumbbells. Also i've been slacking with the training from little knocks i keep picking up.

Today

Bench 65kg x 5
Bench 70kg x1 (aimed for 5 lol)
Bench 65kg x 5
Bench 65kg x 5

Deadlift 80kg x 5
Deadlift 80kg x 5
Deadlift 80kg x 5


MMA - 90 mins
Technique and sparring

5 a side football - 60mins

 

[SpursT]

3/11
MMA 90mins

 

[SpursT]

Squat
Sets just with the bar to correct technique

Barbell row
40kg x5
40kg x5
50kg x5

Dumbell Row
28kg x5 L
28kg x5 R
28kg x5 L
28kg x5 R

 

[SpursT]

Bench Press
65kg x 5
67.5kg x 5
70kg x 4 (spotter assissted 4th)

Deadlift
90kg x 5
90kg x 5
100kg x 3

Dumbell Press
22kg x 5 Right
22kg x 5 Left
22kg x 5 Right
22kg x 5 Left



MMA 90 mins

 

[SpursT]

10th Nov
MMA 60 mins