So what's this all about?

I turn forty at the end of the year. Before I get there I want to have another amateur MMA fight. This blog is a record of how, and if, I manage to achieve this.

Monday, April 30, 2012

The Good, the Bad and the Ugly


Haven't posted for a while and that kinda sums up how my time has been.  I've really struggled to balance work, Uni, family, etc and find time to train.
The Good
I have been able to maintain regular attendance at Leicester Shootfighters, whenever I've been really pushed for time I've prioritised training & learning.  As a result I've managed to improve my boxing a lot.  JD Hylton's tuition is excellent and I find it really easy to improve under his style of teaching.  I feel like my speed, relaxation, movement and technique has all improved.  At present we're body sparring but the option is there to attend a full sparring session to be organised soon.
The Bad
As my technique and my conditioning (sort of) has improved my strength has nose dived.  Seriously.  Wendler always says that as conditioning increases strength will drop.  In my case this is compounded by not training strength with anything approaching regularity or consistency.  The blow to the ego for someone who's lifted for 20 years is desperate.  Which leads me to.....
The Ugly
.....my technique on the lifts which has been absolute shit.  A recent set of presses was so bad, so mu ch leg drive that it was almost a jerk rather than a press.  To solve this I've reduced all my maxes for the upper body lifts so that I can get the work in and progress and get some volume.  I also need to put sled dragging back in to my programme - it seems to help with most things in life.
Anyhoo, on we go. 

Take care of yourself and if you've got any comments let's have 'em.

Friday, April 6, 2012

Circuits


I've long been a fan of fight/skill specific circuits as a way of improving conditioning and power endurance for combat sports.  YouTube has hundreds of examples of the circuits used by pro and amateur fighters alike.


The idea of course is to simulate the type of exertion specific to fighting through the performance of exercises that place similar demands on the athlete, over the same period of time for which they will be fighting.  In this respect exercise selection is crucial, as is equipment.

IHP who worked with Jeff Monson and ATT have used this approach with success.



One of the great things about circuits is that you can switch them up and experiment with different exercises, durations and the equipment used which helps to stave off boredom as wells as ensuring that adaption is avoided, whilst stressing and conditioning the necessary aspects of the body and system.  You can perform a set number of reps or as many as possible within a time frame.

Recently I decided to collate all the circuits I've used over the years - I've detailed them below.


3 min run
Band Rotations
Superset with
Sandbag Clean & Press
Recline Pull
Dumbell Snatch
5 x 10 sec sprints

In this circuit perform the superset exercises for 10 reps.  Where going to one side (rotations) or using one arm (snatch) go for 10 each arm.


Run
1 Minute
Box
1 Minute
Knees
1 Minute
Dummy Lift
10 Reps
Heavybag Kicks
20 each side
Band Pull
20 each side
Sprawl
10 Reps

In the circuit above, set a time to beat - I like 6mins,


Landmine Press and Band Pull
10 Each Arm
Band Twist
10 Each Side
Dummy Lift
10 Reps
Landmine Twist
10 Reps
Band Lunge
10 Each Legs
Recline Pull
8 Reps
Hanging Leg Raises
10 Reps
Sprawl
10 Reps


Deadlift
6 Reps
Dumbell Press
6 Reps Each Arm
Dumbell Swing
6 Reps Each Arm
Sandbag Row
6 Reps
Sandbag Squat (bag on shoulder)
6 Reps Each Shoulder


40 seconds of each back to back
Heavybag punch
Sprawl
Sandbag shoulder
Sit through
Dummy ground 'n' pound
Dummy lift
Plank
Resistance band shoot
Sandbag bearhug
Heavybag punch

With all of these I tend to go through 2 - 3 'rounds' with minimal break to ensure that I get a good blast.
Anyway, next time you're bored or stuck for conditioning ideas, try one of these.  You can thank me later.