The Country Bumpkin Training Experience (MMA Conditioning)

So, i have been without the internet for some time, but just got it back. I have been keeping a log though. I will now update with the stuff I have been doing.
 
6/04/08 Wednesday

Lower


Squat 1x25
Hindu Squat 1x25
Survival Drop 1x50
Turkish Get-ups 1x5 (per side)
Weighted squats (0nly 30 lbs., dumbbells) shouldered 1x25, hanging 1x25
Jumpsquats 1x25
Shadowboxing 3x3 min. rounds (bas rutten CD)
Cardio 15 min. (skipping)
 
6/05/08 Thursday

Kneeplank 2x90 sec.
Sidebridge 2x90 sec.
Swisscrunch 1x25
Superman 1x25
Reach N catch 1x25
Sidebend 4x25 (per side. 15 lb. dumbbell)
Russian twists 2x25
Medicine Ball situps 1x25 (6lb. med. ball)
30 min. light cardio (skipping)
 
6/06/08 Friday

Upper

Pushup 1x15
Widegrip Pushup 1x15
Floorpress 2x25(15lb. dumbells)
Floorflyes 1x25 (25lb. dumbells)
Curls 1x25
Overhead Press 1x15(per arm, 15lb. dumbbells)
DB snatch 1x25 (15lb.)
Bent over rows 1x25 (15lb. db's_
One arm rows 1x25
Skull crushers 1x25
MB spike 1x25
Shadowboxing 10x3 min. rounds (bas rutten boxing CD)
10 min. light cardio (skipping)
 
6/07/08

Lower & Core

Squat 1x25
Hindu Squat 1x25
Survival Drop 1x25 (per side)
Lunges 1x25(per side)
Jump Squat 1x25
Weighted squat: shouldered 1x25, sides 1x25 (30lbs.)
Kneeplank 2x120 sec.
Knee sidebridge 1x90 sec. (per side)
swiss crunch 1x25
superman 1x25
reach n catch 1x25
sidebend 2x50 (per side, 15 lbs.)
russian twists 1x25
Shadowbox 5x3min. rounds (kickboxing, bas rutten)
20 min. cardio (skipping)
 
6/09/08

Upper

Pushup 1x15
Widegrip 1x15
Medicine ball pushup 1x15
MB spikes 2x25
curls 1x25 (15lbs)
shoulder press 1x20(per arm, 15lbs)
snatch 1x20 (15lb dumbell)
bent over rows 1x25
one hand rows 1x25
skull crushers 1x25
floorpress 2x25
floorflye 1x25
dips 1x15
shadowboxing 14 roundsx3 minutes (bas rutten boxing cd)
20 min light cardio (skipping)
 
6/10/08

core

kneeplank 2x90 sec.
kneesidebridge 2x90 sec.
swisscrunch 2x30
swisstwist crunch 1x20(per side)
superman 1x25
reach n catch 1x25
leg lifts 1x20
leg scissors 1x25
russian twists 2x25
sidebend 4x25 (per side, 30 lbs.)
30 min cardio(skipping)
 
6/11/08

shadowbox 3 rounds x 3 minutes (bas rutten kickboxing cd)
28 minute bas rutten all around workout
 
6/12/08

Plank 2x60 sec.
kneebridge 1x90 sec (per side)
28 minute bas rutten all around workout- substituting all core exercises instead of pushups, squats, etc.
 
6/13/08
friday

weight - 217

3-3min. rounds shadowboxing (bas rutten kickbox cd)
28 min. bas rutten all around workout. substituting all upper body stuff. (pushups, curls, flyes, snatch, shoulder press, floor press)
 
6/17/08 tuesday

Plank 2x90 sec.
sidebridge 2x90 sec.
swiss crunch 3x25
superman 1x25
reach n catch 1x25
sidebend 2x25 (per side, 30 lbs.)
leg lifts 1x25
leg scissors 1x25
russian twists 1x25
 
6/18/08 wednesday


So today i went to check out a local mma gym, and was very impressed. its called the Ultimate Submission Academy. The instructor is a guy named Kevin Moore who is in the martial arts hall of fame, and theres pictures all over the walls of his office of him with old champions and they signed them and wrote stuff like (thanks for preparing me for the fight against so and so...) Some notable ones i saw were Oleg Taktarov, Josh Barnett, Marco Ruas, Bas Rutten, and Frank Shamrock. im usre theres more but i wasnt really lookin that hard. anyway, hes a good coach and theres a good group of guys o i think im gonna start going here instead of working out on my own all the time...

so today i did:

Submission Grappling- 2 hours
 
6/19/08 thursday

back to USA, today was supposed to be s triking day, but only one guy showed, and he's got a fight coming up in july, so we sparred some rounds of boxing for about 20 minutes, and i thoroughly beat him, which is good to know that my hands are still crisp. then we rolled a bit and he destroyed me. so yeah.

today i did

2 hours of boxing/sub grappling
 
Thanks for the support ZeroCrew! you're the first guy that actually gave me some kind of positive response!

this log is really helping me stay motivated to train...


Oh yeah, and a few other pictures i saw yesterday at the gym were rickson(many), royce, chuck liddell, and andreai arlovski.
 
Do you like the Bas all around cd? I picked it up a while back and haven't tried it yet.
 
Haha, dont worry, there will be more bathroom cellphone pictures for your enjoyment. ill post up another one when i get to 210(within the next week i would think)

And yeah, all of the bas rutten cd's are very good i think, but do you mean the all around fighting cd or the all around workout cd? because i havent actually used the all around fighting... the all around workout is the one where you do a 28 minute circuit of pushups, situps, mountain climbers, jump squats, jump lunges, curls, neck exercises, shadowboxing with knees, and sprawls... with the only rest to speak of being some shadowboxing... Its a fairly hard circuit but it'll definately get you in good shape... I really like this one for when i want a whole body workout.
Also, as you can see in my log, if i just want to do an upperbody day i will substitute things. for example if bas says "situps", i will do widegrip pushups, or when he says "jump squats" i will do shoulder presses, when he says "jump lunges" i will do snatches. and so on and so forth.

but yeah, its definately a really good workout.
 
6/20/08

2 hours of Gi Jiujitsu

and then i came home and did the 28 minute bas rutten workout.


i hurt.
time for sleep.
 
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