2 April 2008
Weight: 176.6
Judo
Lots of good stuff. So tiring!
Managed to work some throws on some upper belts…got thrown like nobody’s business like usual!
I’m going to start training with the top student a half hour earlier on Saturdays for extra newaza…can’t wait!
3 April 2008
Weight: 175
Nothing.
4 April 2008
Weight: 178.8
Kung Fu/San Da
Warmed up with footwork and head movement drills and some mobility stuff.
Iron Palm.
Gung Lik Kuen.
Heavy bag
6X3min, 50 sec rest.
Spartan 300 Workout
Time: 21:05 Pretty good time even though I was pretty tired.
5 April 2008
Weight: Didn’t check it.
Judo
Too many bizarre partner strength exercises to remember. Then lots of ground and standing with some crazy running and throwing and rolling drills. I was pretty sore.
6 April 2008
Weight: 179
Looks like my weight is climbing a bit.
Did a lot of walking today. I’m still sore from training. That’s a good thing. I’m aiming for 5 sets of 2 reps with 205 tomorrow. If that feels good I might add some sets.
Winter…your workouts look very solid. I’ve been wanting to get into KBs for a while but unfortunately I can’t find any around here. Do you recommend them over free weights?
7 April 2008
Weight: 177
Kung Fu/San Da
Skipping
3X3min…lots of joint mobility stuff inbetween. I swear, this is the fountain of youth…of course I’m still young but for all the abuse I put my body through, Magnificient Mobility is gold.
Da Kune 2x felt ok…not great, but not bad either…all the techniques came together but i felt a bit sluggish.
Shadowboxing:
5X3min, 50Sec breaks. This was good. Working on lateral movement, head movement, and different counters.
Sqwats:
135X3
185X2
205X2X5 Sets. Not bad…but my destroyed hip from last Wednesday’s Judo was not liking it. Oh well.
Kettlebell tonight.
jackmcmanus21,
Kettlebells are great! For fat loss and for conditioning. My cardio has never been better since adding kettlebells in.
Are they better than free weights? They are a kind of free weight…but are used for different purposes. If you could get a weight set or a set of kettlebells I’d say weights if you want max strength, and kettlebells if you want more cardio based and one armed stuff.
A good idea is to mix the two with sandbags, sprints, gymnastic rings…basically everythinng!
Where do you live?
7 April 2008 cont.
Kettlebell
Warmed up with all sorts of basic swings, snatches, did some halos with both the 40 and the 55.
Then did:
Pistols with 20 pound added weight for counter balance
4X1 Just working singles and trying to keep the leg in a solid groove.
Military Press 55er
4X2 or 1 depending on how it went. The presses weren’t actually all that bad for the left which is usually lagging behind.
Supersetted some pullups and military press
4X4 pullups, first two sets with 20 extra, last two with 25 pds extra weight
4X4 Press, 50 pds for all
Double kettlebell clean and press immediately followed by double swing 55 each:
4X5 reps of each, rest 1:30.
Ended with
3X15 swings with the 55 and holding onto my judo gi. Also tried some one handed judo gi swings with the 55 but that was pure agony. I recommend it!!
8 April 2008
Weight: 177
San Da
Lots of jogging, joint mobility stretching, all around fitness stuff. We’ve got an awesome warmup that works the whole body and prepares it for the training.
3X3min Bas Rutten Thai boxing on the pads
2X3 kicking drill for maximum power.
Assortment of partner drills working on flowing from takedowns to strikes to kicks.
Lots of iron body.
Nothing too big today, next week we’re going to get back into sparring.
9 April 2008
Weight: 178
Judo
Death by sprints and burpees. Holy god!
Lots of randori so that was awesome as usual. Didn’t feel too good today but I had some fun fights on the ground.
9 April 2008
Weight: Forgot.
Nothing. Sore as all hell. Feeling burned out too. Can’t wait for school to be out!
11 April 2008
Weight: 178
Kung Fu/San Da
Footwork warm up.
Iron Palm.
Gung Lik Kuen.
Heavy Bag: 6X3min, 50 sec rest. Really brought it here working alternating rounds for all out power and all out speed in flurries. It was fun!
Conditioning: Skipped the Spartan 300 and did 3 rounds of the following:
20 Foot Rope climb
10 Divebomber pushups
10 clean and squat thrust with 55pd steel lock. That’s ten aside.
Not too bad but good for the muscular endurance.
12 April 2008
Weight: I don’t remember!
Bas Rutten boxing: 5X3min, wore 14oz gloves
Swings with 55pd kettlebell: 300
Did ten left, rest 15secs, did 10 right, rest 15 secs. ON and on and on and on.
13 April 2008
Weight: 178
No training. Went for a nice walk.
14 April 2008
Weight: 179
No training. Took an extra day off. Way too much mf’ing homework.
15 April 2008
Weight: 178.6
San Da
Our trademark warm up.
3X3 shadowboxing with calesthetics worked into it. 50 sec rest.
3X3min sparring. Worked on many of the things I’ve been training since competing. Felt good.
Cardio circuit: 10:35
Abs: 6min
Bas Rutten 3X3 min thai boxing. Awesomeness!
2X5min kicking drill. Basically one guy wears the pads and belly protector, calls a kick, I kick him then circle away, then the next guy does a kick called out by the padman. And on and on and on.
Ended with body conditioning.
22 April 2008
Weight: 178
Did a weekend seminar in New York with LKFMDC…pure awesomeness!
Back to training today.
Worked basics on the pads, lots of calesthetics (I cannot spell this ****ing word!), some good ab stuff. Then we worked a ton of fighting drills and clinch stuff to set up the takedown off the 50/50 clinch.
Just negotiated once a week training on Saturday through a huge MMA facility in the city that offers muay Thai and BJJ…now they have a San Da class as well! I’m very excited for this.
23 April 2008
Weight: Forgot…
No training today. My schedule is changing and will be thus:
Monday
Noon-hour BJJ
Evening: Forms, Iron body, kettlebell (heavy military press)
Tuesday
Noon-hour BJJ
Weights (strength emphasis) Deadlifts, weighted chins
Evening: San Da Class (clinch for position and technique, striking emphasis)
Wed
No training
Thursday
Noon-hour BJJ
45 Min Heavy bag (hand emphasis)
Circuit training 10-15min: here I’ll do the Spartan 300 or the Crossfit 300 or a workout I designed called San Da Gone Awful
Friday
Iron Palm, Forms, Heavybag (leg emphasis)
Saturday
San Da Class (clinch fighting for throws, sparring emphasis)
I might do a Sambo/Judo/BJJ mixed class for 1.5 hrs before San Da on Saturdays but not immediately.
I’ve got 2 days of Kung Fu training, 3 days utilizing weights for strength and conditioning, 2 San Da classes, 2 Heavybag workouts, and 3 BJJ workouts.
Time breakdown
BJJ 3 Hrs
San Da Classes: 4.5 Hrs
Heavy Bag 1:15 Hrs
Strength and Conditioning: 1:15 Hrs
Kung Fu: 2 Hrs
Total: 12 Hrs per week.
24 April 2008
Weight: 178
No training today. Worked a different shift and took it easy…
25 April 2008
Weight: 178
Kung Fu/San Da
Warmed up with footwork drills.
Iron Palm.
Gung Lik Kuen.
HeavyBag: 6X3min rounds with 1min break.
Jab, Right Roundkick
Cross, Left Round kick
Lead Side, Right round, teep, rear thrust, left round
Side, Cross-hook
Spin, jab-cross
Everything mixed in.
Since training for two months for the Tiger Balms I’ve neglected my knees…that stops tomorrow!