4 week fight camp!!

[right hand lead]

Its been a while since I did one of theses, so if your new to me, Im a MMA/Striking coach based out of Anchorage Alaska. I've done a few of the training camp threads before.

Jan 21st my heavyweight Bryc Palmer (http://www.sherdog.com/fighter/Bryc-Palmer-31041) will be making his comeback fight from shoulder surgery. Hes been out just under 2 years.

Only problem with this training camp is that because of his work schedule, he will be only able to train Mondays & Tuesdays. So I gotta be sure to use that wisely. Also, Bryc is coming off achilles tendonitis, so alot of the conditioning stuff that I usually have my fighters do will have to wait (burpees, bear crawls, box jumps, sprints, etc).

I enjoy posting these training blogs here & I will try to throw in a few vids here n there... Feel free to comment or ask questions!

 

[right hand lead]

First day of fight camp was yesterday

Starting weight 271lbs (Id like him about 250lbs for fight)

12-23-14 (Afternoon)

10 mins on bicycle

about 10 mins of warmup exercises for shoulder which he will do every day after warmup (has had torn rotator cuff and labrum in both shoulders)

1 round of shadowboxing
6x 3min rounds on the focus mitts
- high pace, didnt focus on game plan or anything like that, just trying to get cardio up
- did the last 2 rounds with his fight gloves on
- just trying to ease into everything right now

To be honest, I know this workout isnt crazy intense, but I am surprised where his punch cardio on the mitts is, especially for a guy coming off the couch

Heres a little clip

 

[right hand lead]

12-23-14
Night

2 rounds shadowboxing
10 mins shoulder stretch/exercise

1 round shadowboxing
1 round on focus mitts

4 rounds of circuit
1 round consist of:
- focus mitts - 1 min 30 secs
- kick shield- 1 min
- squats - 20 reps
- back extensions - 20 reps
- various ab exercises

Once again, not too crazy of a workout, just getting him back into moving and hitting and all the kinda stuff. Should be sparring next week!

 

[phenomfan1529]

Glad to see the big guy getting back in the cage. Is this fight for the Alaska Fighting Championship? Its a shame we never got to see him fight Jared Cannonier. I can see Bryc being one of the next guys to go to a bigger show out of AK

Good Luck with fight camp!

 

[right hand lead]

12-28-14

Found a pool @ one of the local high schools and got a chance to go swimming. Glad he got a chance to swim since running is a no go still with his achilles injury.

Did 15-16 laps (50 yards = 1 lap)

He felt good after the swim and felt he got a good cardio workout. Prolly gonna swim at least one more time before the fight.

MMA training continues Monday

 

[right hand lead]

Glad to see the big guy getting back in the cage. Is this fight for the Alaska Fighting Championship? Its a shame we never got to see him fight Jared Cannonier. I can see Bryc being one of the next guys to go to a bigger show out of AK

Good Luck with fight camp!

Thanks

Yeah fight is in the AFC. I know its not up on the website yet, but I'm sure it will be up there soon. And I think everyone in the state wanted to see that fight

 

[right hand lead]

12-29-14
Afternoon

10 mins bicycle
10 mins warming up/exercising shoulders

5 rounds focus mitts
- we did the padwork today with MMA gloves on. Working on tightening defense up with smaller gloves.
- the last two rounds really focused on lateral movement, and alot of in & out work (moving after the punch)

Best padwork day Bryc has had in a long time!

 

[right hand lead]

Well, as soon as training camp is about to pick up.... Bryc gets terribly sick. This majorly sucks, but at least this didnt happen during fight week I guess

Hoping for a speedy recovery

 

[right hand lead]

1-5-15
Afternoon

2 rounds shadowboxing
5 mins wamring up n stretching shoulder

4 rounds on the focus mitts
- rounds 1 & 3 getting high punch output
- rounds 2 & 4 working on movement and pot shotting

Finished up with back circuit (lat pulldown, seated rows, and back extensions)

 

[right hand lead]

1-5-15
Night

1 hour yoga class


1 round shadowboxing
Wamrup stretch shoulder
1 round on the mitts to wamrup (gym was cold)

2 rounds
Battling ropes/mitts circuit
- Switch every 30 seconds for a total time of a 5 minute round
- this totally gassed Bryc out, which is what I was looking to do!

2 rounds mitts
- had Bryc hold a 4lbs weight in his right hand and switch hands every 30 seconds



Ab/core work
Finished with 10 mins on the bicycle

 

[right hand lead]

1-6-12
Night

2 rounds shadowboxing

3x 5 minute rounds sparring (boxing)
- sparred these rounds with the hardest puncher in my stable of fighters
- not much hard sparring for this fight camp, was good to see him go hard

30 sprawls
10 mins on the bicycle

 

[right hand lead]

6-12-15
Afternoon

2 rounds shadowboxing
3 rounds focus mitts

Workout got cut short

 

[right hand lead]

Double post

 

[right hand lead]

6-12-15
Night

10 mins bicycle
1 round shadowboxing
1 round on the mitts

4x 5min rounds sparring (mma safety gloves)

2x 6min rounds on thai pads

Short clip sparring

 

[right hand lead]

6-13-15
Night

2 rounds shadowboxing
10 mins warming up shoulder/stretching

2x 5min rounds sparring (mma safety gloves)

3x 6 min rounds
- 3 mins on thai pads, 1 min focus mitts, 2 mins kick shield

Finished with ab/core work

Tonight was the last bit of sparring for camp. Normally like to do way more sparring than this but, we made it work and I believe Bryc will be ready for his fight on the 21st. The rest of fight canp will be mittwork and going over the motions/gameplan for the fight. Also, we are trying to set something up where we can get some training in before our normal Mon & Tues routine.

 

[right hand lead]

Bryc got off work early on Thursday so we were able to go to an actual martial arts gym finally lol

6-15-15

1 round shadowbox
1 round on thai bag

3x 5min rounds
-super light technical sparring with safety gloves
- 2 guys splitting rounds with Bryc

15 mins straight thai pad work

Short clip

 

[right hand lead]

1-19-15

About 10 mins of warming up/stretching shoulder
1 round of shadowboxing

4 rounds on the focus mitts with fight gloves
- light stuff, basically going over what we have been working on the past 3-4 weeks

Should be coming in tonight for another light workout

 

[right hand lead]

1-19-15
Night

15 mins on bicycle
10 mins warmup/stretch out shoulder

3x 6 min rounds with fight gloves on
- another quick and light workout
- still got a decent sweat out of it

 

[right hand lead]

1-20-15

Weigh ins

Bryc Palmer: 245lbs
Opponent: 255lbs

 

[LZD]

Hey man. Sweet training lot. I assume you're fighting tomorrow. Get after it pal! Your training looks consistent and awesome I'm sure you'll come away hand raised!

edit: rather, that your fighter will. They're big boys too! 245lbs. Nice!