How often do you do your Bas MMA Workouts?

[sambo fighter]

Hey guys, I just got my Bas Rutten MMA Workout CDs. Im trying to figure out a routine. I know a lot of you guys use this system. And since Bas does not outline too specific of a routine in the booklet that comes with it, I thought it could be helpful if some of the people on this board shared how they use the system. How often do you do these workouts? How many rounds do you do? And what workouts do you do? Thanks.

 

[finnegan]

Funny, I just got in from doing the All Around Fighting workout.

I usually do them at least twice a week, but since I've got a fight coming up soon, I'm back up to 4-5 times a week. I prefer the Thai Boxing 3 minute rounds x 7 if I'm going to do anything else that day (lifting, density training, etc).
I do the All Around Workout once a week on skill only days (as in I'm just going to focus on crisp, clean technique later, and not tabata heavybag, lifting, etc)

The one I hate (love) the most, is the All Around Fighting, which I do for 3 rounds every other day for fight prep, and 5 rounds tonight since my MMA class was cancelled due to snow. Its the hardest of the series for me, and is suited for a "Warrior Challenge" day in the Ross system (once or twice a week, tops for me).

I also use the THai Boxing rounds as a GnP system. Mount the bag. When he calls for knees, throw elbows. When he calls for uppercuts, act as if you've been "bucked" and pitch yourself forward, hands spread, legs squeezing the bag hard. Liver shot is left to the body.
I'll do that one once in a while, but about 1-2 times a week for 3-5 rounds for fight prep.

 

[Snoochies]

Bloody mind reaqers, I just finished doing the 'All round workout' for the very first time and man am I unfit or it's bloody hard. I did complete it though but really struggled. If I keep at it I'm sure I'll improve.
Had a question with it though with the neck exercise,........how the hell do you do it?:redface:

 

[Jake Martin]

Recently, since I have potentially a series of fights coming up in March/April, I've replaced my morning GPP work with 4 rounds of the 3m Thai Boxing CD.

It takes just enough out of me that I can recover by evening for gym time.

Now, what do you guys think as far as progression goes: I'm contemplating either wearing a weighted vest and upping the weight, or moving on to All Around Fighting for 4 rounds.

I want to keep it at 4 rounds, but up the intensity, since I'll be fighting 3 rounds - train like you fight and all that.

Thoughts?

 

[finnegan]

I would go w/ the All Around Fighting CD for progression bofore adding weighted stuff to the All Around. What size gloves are you wearing for the fight?

 

[Oblivian]

I am currently doing a 2 day Push/Pull split lifting on Tuesday and Thursday after work before dinner. When I get done eating and my food has settled, I do 5 rounds of the 3 min. thai boxing with 3 lbs. hand wraps or 5 rounds of 3 min boxing or 5 rounds of 2 min all around fighting. I just switch it up.
On the weekend, I usually throw in the one I missed.

 

[TheDavid]

I do the Thai 3min rounds 3times a week. I started with 4 rounds, then 2 weeks of 5 rounds, one of 6 rounds and then two of 7 ending one week before I fight in March.
On Monday I do shadowboxing and really work technique
Tuesday is Thai pads for power and consistency across all rounds.
Friday I do heavybag and go for absolute power.

 

[Jake Martin]

I would go w/ the All Around Fighting CD for progression bofore adding weighted stuff to the All Around. What size gloves are you wearing for the fight?

Most likely 16. I'm thinking first i'll move to all around fighting, then add gloves in once my intensity returns. Sound about right?

 

[tripnastic]

I use it as a replacement for missing a training session. Weather or work sometimes cause me to miss, and in those cases, I break out the Bas. DEFENSE!

 

[g5us]

I try everyday but usually as a replacement for a class miss.

I usually do the MMA workout, for the hole 28.
It's killer shit, bas is the man

 

[Snake_p20]

I do it 3 times a week, I usually do 5 rounds of the 3 minute boxing cd then switch to the all around workout cd and go until I drop.

 

[sambo fighter]

I did the boxing workout to start. I just did 3 2 minute rounds. I was a little tired, but the next day I was sore as shit.

What do you guys think would be a good way to progress through the different workouts? Should you start with boxing 2 minute rounds then when you can get through the whole tape move to 3 minute rounds. Then Thai Boxing 2 min then 3 min. Then all around fighting ect. Or what? When do the all around workouts come in to play?

 

[EnjoyKane]

This workout is totally worth it. I'm just wondering if i should wait for the new routine to come out.....

Does anyone do this without any heavy bags? i wont have my heavy bag for another month so im wondering how effective the shadow boxing is for you guys

 

[tripnastic]

This workout if totally worth it. I'm just wondering if i should wait for the new routine to come out.....

Does anyone do this without any heavy bags? i wont have my heavy bag for another month so im wondering how effective the shadow boxing is for you guys

Depending on which workout you choose to do, there's plenty of other things to do other than hit the bag. VERY effective things. EVIL things. :icon_twis

 

[Sig]

I do the Thai Boxing 3 minute rounds x 7 and (MMA) sparring Wednesday, friday, sunday, and lift (Bill Star's 5x5) thursday, saturday, and monday. If i have time on monday i do sprints Army style (30 second sprint, 90 second walk x 3, 20 second sprint, 60 second walk x 3, 10 second sprint, 30 second walk x 3, GSP does these too) and that is my weekly workout routine.

 

[Snake_p20]

What do you guys think would be a good way to progress through the different workouts? Should you start with boxing 2 minute rounds then when you can get through the whole tape move to 3 minute rounds. Then Thai Boxing 2 min then 3 min. Then all around fighting ect. Or what? When do the all around workouts come in to play?

I started with the boxing cd until I got comfortable with it and then just mixed up my workouts to however I felt when I got to the gym. I am always changing my routine so I don't get burned out on one thing. Sometimes when I get to the gym I just go for the all around fighting, sometimes it's boxing then all around workout. This is of course unless I am getting ready for a fight then I do a set routine for each day. I would say just try the different discs whenever you think you are ready and then start using them in an order that is right for you.

 

[sambo fighter]

I think I will move to the Thai Boxing CD and do 3 2 minute rounds until I can make it through without missing very many cominations. After that I will start adding additional rounds. Perhaps every third or forth workout I will throw in the All Around Workout. Or maybe I will do Thai Boxing in the morning and a couple All Around Workouts throughout the week at night.

 

[finnegan]

Sounds like a good plan. The All Around workouts get you in shape in a hurry.

 

[Cydewynder20]

Do you require any equipment for this workout?

Mats, heavy bags, grappling dummies or anything like that?

 

[Jake Martin]

Do you require any equipment for this workout?

Mats, heavy bags, grappling dummies or anything like that?

A place to shadowbox and a bucket to vomit in.