Call it on the fly


Workout of the week
March 29, 2011, 6:43 pm
Filed under: training

I’m trying to get back in the habit of keeping a training journal of my various workout regimens like I once did with my “workout of the day” posts. I guess I take the style of training we do for granted and I guess I didn’t realize how different from the traditional styles of training we fray. I had yet to realize it fully until the other day someone came up to me in the gym and asked what I was training for and our workouts looked “insane”. Training with Davey Richards and Tony Kozina sets up a unique foundation for being creative when we weight lift.  Being professional wrestlers, the key to injury prevention when every weekend is a strain on your body is functional, sport specific weight lifting. Our main training focus is MMA anyways so weight lifting is limited to a maximum of thrice per week. For example:

Monday, kickboxing class, weight lifting

Tuesday, MMA, muay thai, jiu-jitsu

Wednesday, kickboxing, weight lifting, sparring

Thursday, MMA, muay thai, jiu-jitsu

Friday, wrestle

Saturday, weight lifting, wrestle

Sunday, cardio

This split is a perfect fit for my goals and lifestyle. Avoid this style of training is you don’t want increased flexibility, increased power, explosiveness and strength or exceptional endurance. Maybe you really should avoid this workout if you’re looking to body build, but I can’t recommend it enough if you’re an athlete trying to push yourself to the top level of competition.

So on Saturday the session was mainly consistent with work on agility and pulling exercises, incorporating both strength and explosiveness. Previously endurance sets were placed in the workout but with heightened MMA our endurance exercise mainly comes from that form of body conditioning.

Warm up:

5 strait minutes of jump rope at a moderate pace.

An aerobics room with set up agility stations would help at this point but I’ll try to explain and visualize until I can post pictures up.

-3 hurdles at 4.5’ lined in a row. (The base of grounded punching bags with jump rope tied across)

-An agility ladder.

-Swiss ball

In a continuous circle complete a high jump over each hurdle, have a training partner hold the swiss ball and resist as you drive into the ball to the end of the gym and back. Complete 4 rotations of agilities on the ladder eg. High knees, butt kicks, lateral quickstep, single foot jumps, etc.

Complete this rotation 4 times through and then take a couple sets of just jumping the hurdles, bear crawling through, then jumping through and sprawling.

You have successfully warmed up.

The weighted portion of this workout 2 major explosive exercises and 1 strength exercise super-setted with 3 other exercises.

1.     Drop-down rows. 225lb barbell on ground with an overhand grip, sprawl out and then back to your feet completing a bent over barbell row. 6 reps of maximum explosion.

Super set 1. Bicep hammer curls. 20 reps each arm total at about 25-30 lbs.

Complete 4 super sets before next exercise.

2.     Sumo high-pulls. 135lb barbell on ground with overhand grip and in a sumo-squat stance. Explode up from the squat into a standing upright row as high as you can thrusting your hips forward and onto your toes. 6 reps.

Super set 2. Shoulder shrugs dumbbell or machine, max weight you can handle for 25 reps.

Complete 4 super sets before next exercise.

3.     Romanian dead lift. Standing on a support box holding a 155 lb barbell, bending over flexing your hamstrings with 12 slow contracting reps.

Super set 3. Ab roller, or a swiss ball ab exercise for 25 reps.

Complete 4 super sets before wrapping up with 30 minutes of stair-master steady state cardio.

My hamstrings were/are fried for about 2-3 days after this so make sure you stretch your legs and back out really well after this workout.

Post workout meal

Ideally after a tough training sessions such as this, your post workout meal should consist of a fast acting protein source and a fast digesting carbohydrate. A banana and a whey protein/glutamine shake is perfect immediately following this.

I consider myself a bit of a connossieur in healthy and delicious cooking. I usually make at least one exciting, new dish a week to keep my cooking skills fresh and my creative ideas fresher.

This is my grilled steak kabob with roast garlic, orange bell peppers and red onion. Served with a spinach and cucumber salad dressed with olive oil and balsamic vinegar. Accompanied with a steamy side of fresh broccoli. About 40-50 grams of protein and about 12-15 grams of carbs.

So go out and try this workout and this tasty meal as your delicious reward. Let me know how you all like it!

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