Training to enter M.M.A.

Muay Thai

Long boxing combos on pads, a little sloppy but did alright.
 
Rehab Day

Foam Roller
Psoas Stretch :30,:30
Knee Exercises with Band
Hanging Knee to Chin Raises 10,10,10
Reverse Crunch w/ Extension 10,10,10
Interval Cycling 20 minutes
 
Rehab Day

Foam Roller
Psoas Stretch :30,:30
Forward Planks 1:00,1:00
Knee Exercises with Band
Hip Thrusters 10,10,10@70lbs
SLDL 10,10,10@115lbs
Interval Cycling 30 minutes

​I think it helps, I think it helps...
 
Rehab Day

Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Sitouts 10,10,10,10,10,10
Interval Cycling 20 minutes
 
Rehab Day

Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Knee Exercises with band
Lying Leg Curls 10,10,10,10@138
BB Hip Thrusters 10,10,10,10@95
 
Rehab-Because-I'm-Too-Lazy-To-Exercise-Day

Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Knee Exercises with band
Reverse Crunch w/ Extension 10,10,10@b/w
Hanging Knee Raises 12,12,12@b/w
Cable Crunch 15,15,15@something heavy
30 minute interval cycling

Really should have found a new conditioning program that I was excited about before starting my "cut". Think I've lost a couple lbs via cutting back diet though.

Knee grows stronger, also got an X-ray and a booking with an orthopedic surgeon to have a look at it. I just want to get prescribed a sweet knee brace that my benefits will cover tbh.
 
Day - Rehab

Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Knee Exercises with band

Evening - BJJ

Paper cutter choke and a similar one with the gi. Drilled and rolled. Had fun with a white belt, rolled a new brown belt who got a nice deep half guard sweep and kept me in side control. Last one was a back and forth with a blue, I keep getting stuck where they turtle and I try to take back but they get one arm under my leg...gotta find a transition from that. Also tried this out a bit today.

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Yesterday - Hot Yoga

Today - Rehab
20 min Interval Cycling
Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Knee Exercises with band
Lying Leg Curls 10,10,10@148
BB Hip Thrusters 10,10,10@95

Knee popped and seized while walking TO the gym. Hasn't hurt or seized like that in over a month. Kind of a bummer but eventually got it moving and life goes on. Probably something from yoga yesterday.
 
Day - Rehab
Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Knee Exercises with band
Lying Leg Curls 10,10,10,10@148
BB Hip Thrusters 10,10@95

Evening - BJJ
3 Varieties of clock chokes and rolling. Played with two white belts and had a back and forth with a purple get cut short with the end of class.
 
Day - Rehab

Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Knee Exercises with band
Reverse Crunch w/ Extension 10,10@b/w
Hanging Knee Raises 10,10@b/w
Cable Crunch 15,15@max
Machine Crunch 8,8,8@40

Evening - BJJ

Review on paper cutter and a baseball choke. Some rolling. Lots of sadly hard fights with a white belt and two blue belts. Think the only sub was an armbar I hit from back. Knee is achey but has held up.
 
Yesterday Day - Rehab
Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Knee Exercises with band

Yesterday Evening - BJJ
Open mat taught my white belt friend some closed guard sweeps and passes, drilled it, and then drilled that back take from butterfly guard.

Today Day - Rehab
30 Minute Interval Cycling
Foam Roller
Psoas Stretch :30,:30,:30
Knee Exercises with band
Lying Leg Curls 10,10,10,10,10@148
BB Hip Thrusters 10,10,10,10@95
 
Day - Rehab

Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Knee Exercises with band
Reverse Crunch w/ Extension 10,10@b/w
Hanging Knee Raises 10,10@b/w
Cable Crunch 15,15@max
Machine Crunch 8,8,8,8@40
 
Couple Days Ago - Rehab
Foam Roller
Psoas Stretch :30,:30,:30
Knee Exercises with band
Stiff Leg Deadlifts 10,10,10,10@95
BB Hip Thrusters 10,10,10,10@95

Today - BJJ
Technique was back take from berimbolo and then another option where you switch to de la riva x guard and sweep them backwards over you. Rolled with a bunch of white belts and landed that back take from butterfly. Besides that I just relaxed and defended because I was pretty burnt out from night shifts.
 
K, done cutting 2 days early. Lean bulk starts today and ends December 31st.

6 week cut results:
Start: 230.4lbs / 14.1% bf
Finish: 223.4lbs /12.4% bf

Pretty good and I think there's tangible results in fixing my anterior pelvic tilt as well. Next time I need to find a conditioning program that I can be excited about or have my knee healthy enough to do martial arts every day. Back to lifting 5-6 days a week with bjj when my knee feels good.

Today - Push

DB Bench 3,3,3,3,3@70lbs 12@55lbs
Military Press 10,10,8@80
Dips 10,8,7@bw
Machine Chest Fly 10,10,10,10,10@70
Tricep Extension 10,10,10,10,[email protected]
Cable Lateral Raises 10,10,10,10,[email protected]

Foam Roller + 3xPsoas Stretch + 3xPlanks
 
Pull

Deadlift 3,3,3,3,3@185 6@155
Chinups 10,8,7@bw
Barbell Rows 10,10,10@90
DB Shrugs 10,10,10,10,10@65
Barbell Curls 10,10,10,10,10@40
Bent Over Reverse Cable Chest Fly 10,10,10,10,[email protected]

Felt sluggish and nauseous. New pre workout maybe.
 
Legs

Front Squats 3,3,3,3,3@185 6@155lbs 1.5 min rest
Stiff Leg Deadlift 10,10,10@95lbs 1 min rest
Barbell Hip Thruster 10,10,10@75lbs 1 min rest
Leg Press 10,10,10,10,10@270lbs 30 sec rest

​Ran out of time for calves
 
Couple Days Ago - Rehab
Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
Knee Exercises with band

Yesterday - Boxing
Padwork rotating with three friends for an hour and a half. Good times. Body's still crazy sore from lifting.

Today - Push
Foam Roller
DB Bench 3,3,3,3,3@75lbs 10@60lbs
Military Press 10,10,10@80
Dips 10,10,9@bw
Machine Chest Fly 10,10,10,10,10@85
Tricep Extension 10,10,10,10,[email protected]
Cable Lateral Raises 10,10,10,10,[email protected]

Today - BJJ
Open mat, just worked with my white belt friend doing closed guard sweeps, passes, arm triangle and bow and arrow. Rolled a bunch of short rounds.
 
Deadlift 3,3,3,3,3@196 8@166
Chinups 8,7,5@bw
Barbell Rows 10,10,10@90lbs
DB Shrugs 10,10,10,10,10@70lbs
Barbell Curls 10,10,10,10,10@50lbs
Bent Over Reverse Chest Fly 10,10,10,10,10@5lbs

Foam Roller
Psoas Stretch :30,:30,:30
Forward Planks 1:00,1:00,1:00
 
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