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Finnegan's Wake
- Thread starter finnegan
- Start date
- Joined
- Oct 30, 2006
- Messages
- 5,750
- Reaction score
- 350
Anytime you're doin' combat sport trainin', a cup is a necessity.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Conditioning
warm up:
3 min speedbag
Bas Rutten's All Around Fighting
2 three min rounds
Bas Thai Boxing
5 three min rounds
Impressions:
Used the mirrored cardio room at the gym. Noticed some stuff that I've gotten into a bad habit of doing that needs corrected. Narrow room drills, footwork, etc.
warm up:
3 min speedbag
Bas Rutten's All Around Fighting
2 three min rounds
Bas Thai Boxing
5 three min rounds
Impressions:
Used the mirrored cardio room at the gym. Noticed some stuff that I've gotten into a bad habit of doing that needs corrected. Narrow room drills, footwork, etc.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Friday:
MMA Stuff. Rolling, sparring, flow drills, the usual.
Sat: MMA. GnP training, intensity rounds (3 one min rounds all out slugging each other, technique for the new guys
Sunday:
Dips (max reps, 60 seconds rest between sets):
22
15
13
Rope Pulldown/ Chinup complex
150 x 5/ 8
140 x 8/ 8
140 x 8/ 8
-/8 (not sure why Urban has an extra set of chins on this set, but this is the way it was)
DB Shoulder Press/ Hammer Curls
60 x 10/ 40 x 20
60 x 10/ 40 x 20
60 x 10/ 40 x 20
Boxing:
Speed Bag
3 two min rounds
Impressions:
Weird combos of exercises, but its what I had to work with. Really wishing they had some freeweights. First experience getting distracted by a "gym bunny" as well. It'll take a bit to get used to not working out alone.
MMA Stuff. Rolling, sparring, flow drills, the usual.
Sat: MMA. GnP training, intensity rounds (3 one min rounds all out slugging each other, technique for the new guys
Sunday:
Dips (max reps, 60 seconds rest between sets):
22
15
13
Rope Pulldown/ Chinup complex
150 x 5/ 8
140 x 8/ 8
140 x 8/ 8
-/8 (not sure why Urban has an extra set of chins on this set, but this is the way it was)
DB Shoulder Press/ Hammer Curls
60 x 10/ 40 x 20
60 x 10/ 40 x 20
60 x 10/ 40 x 20
Boxing:
Speed Bag
3 two min rounds
Impressions:
Weird combos of exercises, but its what I had to work with. Really wishing they had some freeweights. First experience getting distracted by a "gym bunny" as well. It'll take a bit to get used to not working out alone.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Conditioning/ Kickboxing
Stationary Bike:
5 miles (took appox 15 minutes. Kept it around level 4)
Speed Bag
5 two min rounds.
Finisher:
100 rope turns as fast as possible (not a speed rope, so I couldn't hit any double unders)
DE Bag
3 three min rounds
worked mostly 2-1-2's, 1-1-1-2's, slipping
Coaching:
Showed an occasional sparring partner how to low kick, worked on range, combos, tactics, targeting etc. Held the mits for him for a bit.
Sparring:
6 two min rounds
Highlights:
I worked a lot on keeping good cover and rolling with punches. Never got hit flush in the head with anything.
Lowlights: Ate a couple body shots that I shouldn't have. Left my chin a little high a couple times.
Was sparring a lefty, so that was kind of awkward.
Impressions:
Finally getting the speed bag down. Got into a good rhythm with it.
Sparring was light, 20-30% Mostly for the guy I coached to work what I showed him, and for to work defense. Not quite technical sparring, but that is more or less what it was.
Stationary Bike:
5 miles (took appox 15 minutes. Kept it around level 4)
Speed Bag
5 two min rounds.
Finisher:
100 rope turns as fast as possible (not a speed rope, so I couldn't hit any double unders)
DE Bag
3 three min rounds
worked mostly 2-1-2's, 1-1-1-2's, slipping
Coaching:
Showed an occasional sparring partner how to low kick, worked on range, combos, tactics, targeting etc. Held the mits for him for a bit.
Sparring:
6 two min rounds
Highlights:
I worked a lot on keeping good cover and rolling with punches. Never got hit flush in the head with anything.
Lowlights: Ate a couple body shots that I shouldn't have. Left my chin a little high a couple times.
Was sparring a lefty, so that was kind of awkward.
Impressions:
Finally getting the speed bag down. Got into a good rhythm with it.
Sparring was light, 20-30% Mostly for the guy I coached to work what I showed him, and for to work defense. Not quite technical sparring, but that is more or less what it was.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
"Rest" Day
Speed Bag
15 minutes (yeah, this thing is addictive)
Core Circuit
Circuit repeated three times, no rest between exercises, 1 min rest between circuits
60 lbs DB twists x 20 (10 each direction
150 lbs Side bends x 8 each side
flags x 8
cable crossover axe swing like motions (110 lbs) x 6 each side
60 lbs DB swings x 20
Impressions:
Used what I had to work with in the gym. Continue to get the hang of the speedbag.
Speed Bag
15 minutes (yeah, this thing is addictive)
Core Circuit
Circuit repeated three times, no rest between exercises, 1 min rest between circuits
60 lbs DB twists x 20 (10 each direction
150 lbs Side bends x 8 each side
flags x 8
cable crossover axe swing like motions (110 lbs) x 6 each side
60 lbs DB swings x 20
Impressions:
Used what I had to work with in the gym. Continue to get the hang of the speedbag.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Friday:
MMA
3 min rounds w/ 1 min rest for all rounds.
5 rounds rolling
5 rounds kickboxing
Nothing too out of the ordinary other than a new guy showed up and I realized how much I've learned since I began doing this.
Sunday:
Morning Conditioning Circuit:
No rest between exercises or circuits.
50 rope turns
10 box jumps
50 rope turns
10 sprawls
50 rope turns
10 tuck jumps
x 2
Total:
300 rope turns
20 box jumps
20 sprawls
20 tuck jumps
MMA
3 min rounds w/ 1 min rest for all rounds.
5 rounds rolling
5 rounds kickboxing
Nothing too out of the ordinary other than a new guy showed up and I realized how much I've learned since I began doing this.
Sunday:
Morning Conditioning Circuit:
No rest between exercises or circuits.
50 rope turns
10 box jumps
50 rope turns
10 sprawls
50 rope turns
10 tuck jumps
x 2
Total:
300 rope turns
20 box jumps
20 sprawls
20 tuck jumps
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Thurs. (yeah, I forgot to log it.)
Deadlift/ DB Snatch complex (done w/ 90 seconds rest between sets)
135 x 3
225 x 3
315 x 3
405 x 3/ 5
455 x 3/ 5
475 x 1/ 5 (form broke down and didn't want to 'tard through it and follow up w/ snatches. I'm learning how to not injure myself)
Back Hypers
10
+25 x 10
+45 x 10
+45 x 10
Coaching:
worked w/ a guy on his combos, measuring, etc.
Technical Sparring:
5 two min rounds
Deadlift/ DB Snatch complex (done w/ 90 seconds rest between sets)
135 x 3
225 x 3
315 x 3
405 x 3/ 5
455 x 3/ 5
475 x 1/ 5 (form broke down and didn't want to 'tard through it and follow up w/ snatches. I'm learning how to not injure myself)
Back Hypers
10
+25 x 10
+45 x 10
+45 x 10
Coaching:
worked w/ a guy on his combos, measuring, etc.
Technical Sparring:
5 two min rounds
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Sunday (evening)
Conditioning:
Speed Bag
3 three min rounds
Circuit Training:
(circuit repeated three times, no rest between exercises, 1 min rest between circuits)
Towel Pullups x 5
Cable Rows (150lbs) x 20
Dips x 10
Pushups x 20
Core Circuit:
Circuit repeated three times, no rest between exercises, 1 min rest between circuits
60lbs DB Twists x 24 (12 each direction)
150 lbs Side Bends x 12 each side
Flag w/ 1 second pause x 8
Impressions:
Light work today, as I know tomorrow's MMA class is going to be hell. Our pro fighter coach has a fight coming up, so we are all going to die.
Conditioning:
Speed Bag
3 three min rounds
Circuit Training:
(circuit repeated three times, no rest between exercises, 1 min rest between circuits)
Towel Pullups x 5
Cable Rows (150lbs) x 20
Dips x 10
Pushups x 20
Core Circuit:
Circuit repeated three times, no rest between exercises, 1 min rest between circuits
60lbs DB Twists x 24 (12 each direction)
150 lbs Side Bends x 12 each side
Flag w/ 1 second pause x 8
Impressions:
Light work today, as I know tomorrow's MMA class is going to be hell. Our pro fighter coach has a fight coming up, so we are all going to die.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
MMA:
1 hour
Rolling:
1 hour.
Highlights: I was on today for some reason. Got dominant position really easily on most of the guys, nearly subbed my coach w/ a Suku-style kimura, never got subbed, etc. All in all, a good day.
Lowlights: Takedowns were shitty, but that isn't really anything new. Most of the other fighters have quite a bit more wrestling experience than me, and getting one on a newbie doesn't really count.
Impressions:
Not sure what I did today. Got up way earlier than normal (9 AM), at light all day and only had a couple snack bars before practice. Caffeine intake was normal. Perhaps the program I've been following is paying off, coupled with the fact I didn't drink the night before for the first time in a couple weeks.
1 hour
Rolling:
1 hour.
Highlights: I was on today for some reason. Got dominant position really easily on most of the guys, nearly subbed my coach w/ a Suku-style kimura, never got subbed, etc. All in all, a good day.
Lowlights: Takedowns were shitty, but that isn't really anything new. Most of the other fighters have quite a bit more wrestling experience than me, and getting one on a newbie doesn't really count.
Impressions:
Not sure what I did today. Got up way earlier than normal (9 AM), at light all day and only had a couple snack bars before practice. Caffeine intake was normal. Perhaps the program I've been following is paying off, coupled with the fact I didn't drink the night before for the first time in a couple weeks.
- Joined
- Feb 7, 2004
- Messages
- 6,760
- Reaction score
- 1
No sports/athletic commissions involved? You might want to start one Fin. Make a few bucks for sure.
I heard that the cost for them to come down and do weigh ins etc. was $2k or something ridiculous like that. Though it does cost a bit to start one.
I heard that the cost for them to come down and do weigh ins etc. was $2k or something ridiculous like that. Though it does cost a bit to start one.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
No. Indiana is completely unregulated, and from what I've heard through the grapevine, totally uninterested in regulating MMA.
- Joined
- Oct 30, 2006
- Messages
- 5,750
- Reaction score
- 350
KY is pretty much the same I think, although some of the promoters have banded together to agree on rules and such. IIRC.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Morning Conditioning:
Bas Rutten Thai Boxing CD
3 min rounds x 4
Interval Circuit:
30 seconds work/ 10 seconds rest. Circuit repeated three times.
Sledgehammer swings (16 lbs hammer)
Jump Rope
Box Jumps (15 inch stump)
Impressions:
Not bad today.
Well, my coach talked to the promoter and got him to make our opponents get tested, so the fight is back on, and that of course, means the tumbleweeds for this log again.
Bas Rutten Thai Boxing CD
3 min rounds x 4
Interval Circuit:
30 seconds work/ 10 seconds rest. Circuit repeated three times.
Sledgehammer swings (16 lbs hammer)
Jump Rope
Box Jumps (15 inch stump)
Impressions:
Not bad today.
Well, my coach talked to the promoter and got him to make our opponents get tested, so the fight is back on, and that of course, means the tumbleweeds for this log again.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Evening:
Weighted Dips/ Clapping Push ups complex
BW x 5
BW x 5
+25 x 5/ 8
+50 x 5/ 8
+60 x 5/ 8
+60 x 5/ 8
Pullups/ Seated Cable Row complex
5/ 150lbs x 20
5/ 150lbs x 20
5/ 150lbs x 20
5/ 150lbs x 20
Conditioning:
3 mile interval biking. Total time: approx 10 minutes.
Impresssions:
Last bit of decently heavy lifting before the fight. Did okay tonight. I used the powerblock dumbells. It was bitch getting my logging chain through the handle. Glad I pretty much had the place to myself.
Weighted Dips/ Clapping Push ups complex
BW x 5
BW x 5
+25 x 5/ 8
+50 x 5/ 8
+60 x 5/ 8
+60 x 5/ 8
Pullups/ Seated Cable Row complex
5/ 150lbs x 20
5/ 150lbs x 20
5/ 150lbs x 20
5/ 150lbs x 20
Conditioning:
3 mile interval biking. Total time: approx 10 minutes.
Impresssions:
Last bit of decently heavy lifting before the fight. Did okay tonight. I used the powerblock dumbells. It was bitch getting my logging chain through the handle. Glad I pretty much had the place to myself.
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