Frode's road to Thailand 2014

Discussion in 'Training Logs' started by Frode Falch, Sep 24, 2013.

  1. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    My road to Thailand 2014

    This weekend i am starting my trainingcamp to get into fighting shape for my trip to Thailand early in january 2014. It is gonna be almost 14 full weeks of training to get in peak condition. When i step on the plane in januay, i am gonna be fit for fight.

    My final goal: Being ready to go to war. Low bodyfat %, good cardio, great timing.. Every weapon in my toolkit sharp and ready to go. I wanna be around 72-73 kg when get on the plane.

    Trainingcamp starts friday, september 27th!!

    I will make this training camp into three different phases. Each "phase" being about one month long.

    Phase 1: Strenght and power strikes.
    This phase will last out october. I will focus on alot of heavy lifting to build power. Both for my strikes and just for explosive power. I will also help keeping the injuries away.

    So how will phase one look in the gym?

    Strenght training: Heavy lifting 4-5 times a week. Not that many reps. 5 x 5 or similar ways of lifting. Focus on shoulderpress, squat, deadlifts, benchpress (dumbbells), pull-ups, ect. Also different core training between round on the heavybag.

    Cardio: Medium focus. Not that long sessions. Short incline sprinting two times a week. Bicycle to work 5 times a week. Heavybag and sparring will also give cardio training.

    Martial arts training: Alot of solo training. Heavy bag and shadowboxing. I am very creative on the heavy bag. I do alot of different things. So i will do 10 or 12 round on the bag every time i go to the gym. 5-6 times a week. In phase one, i will focus on building power in my roundkicks and punches.

    Sparring and pads will not be that much done this month. Because we are i the middle of getting your gym ready. It wont be ready before the end of october.

    My weight right now: 77 - 78 kg.

    I will post updates with sometimes photos and videos in this log.

    Let the training begin..
     
    Luke Calvert likes this.
  2. CRZA

    CRZA Purple Belt

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    Lykke til!
     
  3. hardcoreBE

    hardcoreBE USFC Champion

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    I will follow this. Started muay thai not so long ago, and I really like it. I will probably learn something from this! Good luck :)
     
  4. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    Friday september 28th: Training camp starts..

    [YT]QkWpkgE8gF4[/YT]

    Okay so i started my training for getting into "Thailand-shape" on this wednesday. I have now done one session the last three days. But today was by first official camp day or whatever you wanna call it.

    My play is to do at least 9 training session a week. Monday, tuesday and wednesday i will do one hard session, then rest on thursday. friday, saturday and sunday i will do two sessions. This is what works best for me.

    My training so far this week have been like this:

    wednesday:
    - bicycle to the gym as work-up (5 km)
    - Light shadowboxing and streching
    - 12 rounds of heavy bag. 3 min rounds, 1 min rest
    - 20 push-ups, 20 sit-ups and 5 pull-ups between each round
    - 100 knees and 100 push-kicks
    - light stretching
    - bicycle back home from training (5 km)

    thursday:
    - bicycle to the gym as work-up (5 km)
    - Light shadowboxing and streching
    - 3 rounds shadowboxing against a partner (3 minutes each round)
    - 5 round of combinations against a partner (hitting in the guard)
    - 12 rounds of technical muay thai sparring (10 push-ups and 20 sit-ups between each round)
    - 5 rounds of heavybag (20 sit-ups and 10 hang-ups between each round)
    - stretching
    - bicycle back home from training (5 km)

    friday:
    - bicycle to the gym as work-up (5 km)
    - Light shadowboxing and streching
    - 5 rounds of hard muay thai sparring (full rest between rounds)
    - 5 rounds of heavybag (20 sit-ups, 10 pull-ups between each round)
    - 100 knees and 100 push-kicks
    - stretching
    - bicycle back home from training (5 km)

    What i need to work on: I start my diet on monday. That gonna suck. I like food. And i like alot of it. :icon_lol: I also need to work on my overall fitness level.

    Talking about techniques, there are probably alot that need working on. But this month i gonna focus on my footwork and my right cross. Because thats what need fixing the most..

    Well thats all for today. I gonna keep posting here. And feel free to comment or ask questions. :)
     
    Luke Calvert likes this.
  5. Gfreak

    Gfreak Purple Belt

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    Definitely gonna be following this. :D
     
  6. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    saturday 28th september
    - bicycle to the gym as work-up (5 km)
    - Some light shadowboxing and stretching as warm-up
    - a little over one hour of techincal mt sparring. We where three guys. So we did 2 min rounds, where one guy would spar for 4 minutes, while one would sit-out and rest for 2 min.
    - 5 x 10 pull-ups and some shadowboxing (mostly kicking) with weightvest and ankle weights
    - light streching
    - My girlfriend picked me up after training.. So no bicycle back home.


    sunday 29th september
    - bicycle to the gym as work-up (5 km)
    - 3 x 3 min rounds sparring without gloves. Wearing weight vest and ankle weights
    - 5 x 3 min rounds boxing sparring. 20 sit-ups between rounds
    - 5 x 3 min rounds mt sparring. 20 push-ups between rounds
    - 5 x 3 min rounds heavybag. 20 sit-ups and 10 pull-ups between rounds
    - shoulderpress: 30 - 20 - 15 - 10 - 8 reps. More weights each set.
    - 5 x : 5 reps shoulderpress, 10 shrugs, 5 pull-ups (using 60 kg on shoulderpress, 35 kg dumbells each arm on shrugs, only bodyweight on pull-ups)
    - Stretching
    - bicycle back home from training (5 km)
     
  7. KidAlchemy

    KidAlchemy Purple Belt

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    Definetly gonna follow! Good luck with your training.
     
  8. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    Thanks man.
     
  9. hardcoreBE

    hardcoreBE USFC Champion

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    Thanks for the update!

    I saw you are from Norway, are there a lot of mt gyms over there? Over here in Belgium it wasn't really easy to find a good one. I started now in Rocky's gym, with Noel Vandenheuvel as coach. I think he was a three time world champ, and trained with Ramon Deckers under tutelage of Cor Hemmers. So he's a pretty great coach!
    But like I said, I just started it.
    So seeing your vid, and the way you train really inspire me. :) Thanks for that!
     
  10. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    No not many gyms here in Norway. And even less of them are quality gyms. This is talking about pure MT gyms. There are quite a few good kickboxing, boxing and mma gyms in Norway.

    But very good Muay Thai.. probably less then 5 gyms in Norway.
     
  11. Pearse Shields

    Pearse Shields Amateur Fighter

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    Only just saw your log. Look forward to seeing more from you.
     
  12. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    Glad to hear that Pearse.

    Monday 30th september: Restday!! Alot of food and alot of sleep. :)

    Tuesday October 1st:
    - 5 km bicycle
    - Light warm-up.
    - 20 min with partner. Light kicking to the body. one kick each. different kicks. no gloves.
    - 20 min same drill, but with gloves. now blocking are alloved.
    - 20 min with partner. one lowkicks, the other fires back punches after getting kicked. The kicker must move away, or block the strikes..
    - 5 x 3 min rounds boxing sparring. 20 sit-ups between rounds
    - 5 x 3 min rounds mt sparring. 20 push-ups between rounds
    - 15 min lowkicking on kicking shield. 5 kicks each foot, then switch who are holding the shield.
    - 10 x 3 min rounds heavy bag. 20 sit-ups, 20 push-ups and 5 pull-ups between rounds.
    - 5 x 10 pull-ups
    - 20 min stretching
    - 5 km bicycle back home to eat and relax. :)

    Comments: My right hand is already feeling better and more tight. But it need alot of more work to get it into my toolkit as a automatic weapon that i can use without thinking. My defense against most strikes are good. I am playing around with different ways of blocking and avoiding strikes.
     
  13. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    wednesday october 2nd:
    - 5 km bicycle
    - Light shadowboxing 15 minutes.
    - shadowkicking with weight vest and ankle weights: 15 minutes.
    - waiting for my sparringpartners. working the bag a bit.. about 10 minutes
    - 10 min with partner. Light kicking to the body. one kick each. different kicks. no gloves.
    -10 min same drill, but with gloves. now blocking are alloved.
    - 5 x 3 min rounds boxing sparring. 30 sit-ups between rounds.
    - 5 x 3 min rounds mt sparring. 30 sit-ups between rounds.
    - 10 x 3 min rounds mt sparring. fresh partner against me every round. full rest between rounds.
    - 5 x 10 pull-ups
    - light stretching.

    Comment: right hand feeling better and more tight. My overall boxing and defense against punches and kicks are good. Need more clinching. Getting kneed alot by norwegians = me getting killed in thailand. :icon_lol:
     
  14. Soju

    Soju White Belt

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    Nice training log man. I noticed you're very flexible. Do you do any serious stretching to maintain this, or does it come naturally?
     
  15. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    I used to be stiff like a three. But that was very long ago. I was around 15 when i started stretching.

    Short story: i was a big van damme fan as a kid. So i would try to get as far into the split as possible every day. Not long.. just 10-15 min stretching each day. It did not take long before he become very flexible.

    When you finaly get there, you done need much stretching to just maintain it.

    By the way: you dont need to be that flexible to kick people in the head.. But its good for your balance to be flexible.
     
  16. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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  17. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    Video from october.. The gym is finaly done!
     
  18. hardcoreBE

    hardcoreBE USFC Champion

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    How is it going?
     
  19. Frode Falch

    Frode Falch Gold Belt Professional Fighter

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    down the toilet
     
  20. hardcoreBE

    hardcoreBE USFC Champion

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    That's shit! How come? No fight in Thailand then?
     

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