View Full Version : Dans MMA/Boxing/wrestling journal

01-12-2008, 10:47 PM
when ever i refer to a wrestling workout this is it.
it is 2 and a half hours
we start off with 6 minutes of jumprope
then we stretch
then do line drills like penetration steps, sprawling, carry our partners in different holds like firemans, single, double, knee walking from various positions sprawling on partners etc.
then we do standing drills like, shadow wrestling, hand fighting, takedowns, then we do either 8 rounds of 2 minutes(wit about 5 seconds rest inbetween rounds) of just takedown nd then let the guy up and kkeep going. OR we do a practice match. 2 min standing rest about 5-10 seconds 2 min loser pics the postition. 5-10 sec rest. 2 min other guy picks position 5-10 sec rest. first takedown wins. 5-10 sec rest. one guy does top and other trys to escape. you have 30 seconds to escpe or other guy loses. tehn switch and repeat.
then 5 min break
then bottom drills like escapes, standups, switces, spin drills, cradles, etc.
then 8 rounds of 2 minutes on bottom or another live match. then 18 minutes of conditioining which could be anything from 18 minutes of joggin to 18 minutes of sprint work to 18 minutes on the stairs to a mix of all or 18minutes of calistenics or a mix of everything.

alright today i did

good mornings
1x50 reps of 45

Incline bench
3x12,10,10, reps of 95

DB Pullover
3x12,10,10 rep of 40

Bent over DB rows
2x12,12 reps of 25

3x10,10,10 of 45

BW tricep extension

leg extensions
3x15,15,15 with number 5 on the weight rack

Hamstring curls
3x10,10,10 with numer 2 on the weight rack

01-14-2008, 05:05 PM
wrelting practice

01-15-2008, 07:00 PM
wrestlign practice
then boxing
3 rds speed
2 rd pad
4 rds heavy

01-15-2008, 07:49 PM
Good stuff in here. I was doing some MMA stuff at my college before I graduated, but I never got dedicated enough with it to try to get a fight scheduled. I'd really like to get back into it though. Do you do much sparring with the boxing?

01-18-2008, 09:22 PM
yah alot but sicne its wreslting season i havent in a whiile. im gunna start rippetoes routine soon so stay tuned to the thread.

01-19-2008, 02:16 PM
3 wrestling matche 2day
got pinned in first round
got pinned in 2nd round
lost by pointss funny thing was he was the best of the 3 lo

got home and lifted
squat 3x5 95lb
bench 3x5 95lb

01-21-2008, 04:25 PM
squat 3x5 105lb
bench 3x5 105 lb
chinup 3x6

01-23-2008, 05:20 PM
2 mile run in afternoon on treadmill

squat 3x5 115lb
standing overhead press 3x5 65lb
DL 1x5 135lb

01-25-2008, 08:15 PM
squat 3x5
bench 3x5
pendlay row 3x5

01-27-2008, 03:41 PM
squat 3x5 135lb
OH press 3x5 75 lb
pullup 3x9,9,7

Southern Beast
01-27-2008, 11:48 PM
Good job, ol' Dan.

Take a break from wrestling and work on the spelling, or slow your typing down, though! LOL ;)

01-28-2008, 08:11 PM
2 mile run
wrestlig practice
4x heavy
2x pads
decline twist situps, burpees, ball drop on stomach, hammer strengh pulll, ball pushups, decline twist situps, bal throw at stomach, situps. 1 round fast rope swiing

01-28-2008, 08:12 PM
Good job, ol' Dan.

Take a break from wrestling and work on the spelling, or slow your typing down, though! LOL ;)

lol sorry about that. i have sticky keys on my keyboard from spiling juice on them and a couple keys are mising so its hard to type

01-29-2008, 07:34 PM
wrestling then BJJ

01-30-2008, 07:58 PM
bike 5 miles on bike machine with resistance

wrestlign match got pined 1st rd

squat 3x5 145
bench 3x5 135
Deadlift 1x5 165

01-31-2008, 06:52 PM
2 miles on eliptical machine
wrestling practice
then boxing
circuit no rest between anything
machine crunches
roman chair situps
machine crunches
roman chair situps
decline twist itups
ball drops on stomach and sides
2 rds shadow
3rds heavybag

02-02-2008, 07:57 PM
OH press 3x5

rested a lil bit then was not satisfied with my squats so went and squated 3x5
155. was very pleased with my self =)

02-04-2008, 08:05 PM
squat 3x5
bench 2x5, 1x 4, 1x3, 1x2
pullup 8,6,5

02-07-2008, 07:32 PM
heavy bag 3 rds
pads 3 rds
speed bag 2 rd
jump rope 2 rds straight
3x weighted decline twist situps
3x leg raises
weight lifting
squat 3x5
185 i went up 20lbs because i ddint ave the weight to only go up 10 but i didnt go down ATG but i went down to parralel
OH press 3x5 75
deadlift 1x5 205 very happy with y self

02-10-2008, 07:54 PM
boxing 3 rds shadwo
3 heavy
3 pads
2 speed
2 straight jumprope
decline situps with twist
ball drops
2x leg raises
squat 3x5 175 picture perfect form
bench 3x5 135 again picture perfect form
chinup 3x7 a new PR for me lol.

02-12-2008, 09:06 PM
squat 3x5 185
Oh press 3x5 95
pullups 3x10 new PR

02-14-2008, 07:39 PM
wrestling prac
4x heavy bag
2x jumprope
declien situps
leg lifts
ball throws situps
ball drosp on abs
ball throws at stomach and sides
1x shadow
squat 3x5 190
bench 3x5 145
deadlift 1x5 215

02-16-2008, 01:48 PM
3x5 squat 195. PERFECT FORM.
3x5 oh press 100
2x9 chinup 1x8

02-19-2008, 07:22 PM
dried doing my workout but couldnt do it. i cudnt squat anything and was topised to bench and do pullups. im doing the official starting strenght routine now

boxing alternating roundss of heavybag and pads
6 rounds.
2 rds speedbag
3x decline situps
2 rds jump rope
ball throws at stomach
med ball squat

03-01-2008, 05:20 PM
3x5 squat 175
3x5 bench 155
1x5 deadlifft 225
dips 2x15

03-15-2008, 04:44 PM
squa 3x5 180
OH press 3x5 100
Power clean 3x5 115
chinups 3x8

03-17-2008, 07:31 PM
shadow box 1 round
stomach punches 3x 30 in abs then 30 in both of my sides
defensive drills(ie my bro throws all straight punces to body andhead and i block.

03-19-2008, 03:30 PM
squat 3x5 185
bench3x5 160
dead lift 1x 245
dips 2x9 wit 35 lbs
and 2 hours bjj
that was yesterday

03-19-2008, 05:27 PM
2 rds shadow boxing
2 rds pads
3rds heavy bag
1 rd speed bag
3rds weighted decline situps after each id rop the weight and go to failure
2rds of fast russian twists gonna go play an hour of b-

03-20-2008, 09:59 PM
today i did
2 rds shadow boxing
3 rds heavybag
2 rds bodybag
1 rd shadowboing

03-21-2008, 08:24 PM
squat 3x5 190
oh press 3x5 105
power clean 3x5 145 i added the weight wrong i was only supposed to do 125 but i added the weight incorectly but i did it good so its all gud
sidebends 3x15 65lbs
pullups 9,8,7
2 rds shadow boxing

03-22-2008, 12:33 PM
1 round power shots let hook to body left to head
1 round power shots straight rigt to body straight to head
1 round power shots right hook to body
1 round power shots right uppercut to body then to head
2 rounds heavybag everything
1 round jabs only shadow box i got 166
1 round shadowbox
2 rounds speedbag
3 sets decline situps
1 set leg raises
4 rounds jumprope

03-22-2008, 01:03 PM
should look into adding in some burpees. those are killer to help train explosiveness

03-27-2008, 07:10 PM
squat 3x5 200
OH press 3x5 110
power clean 3x5 135
chinup 3x9
sidebends 70lbs 3x15
immediatly following no rest
1 round of as many jabs as possible
1 rd many crosses
1 rd 1-2 combos as many
3 rds heavybag
3 rds shadow boxing
16 minutes jumprope
3 rds speedbag
1 set of decline situps

03-27-2008, 07:11 PM
should look into adding in some burpees. those are killer to help train explosiveness

yah thanks bro. i do them everyonce in a while in my boxing training. yah they are good. im going to add them in more often soon

03-29-2008, 12:03 PM
sprints 3 min rest 1 then repeat

03-29-2008, 02:33 PM
squat 3x5 205
bench 3x5 170
DL 1x5 245
dips 12, 11 35lbs
hanigng leg rasies 3x15
bb curs 10,9 65lbs
tri extensions 12 with ez bar with 12.5 on each side

04-01-2008, 03:40 PM
new workout:
squat 3x5
bench or OH press 3x5
Chinups 3x8-15
roman chair situps 3x5-15
front squat 3x5
bench or OH press 3x5
deadlift or power clean 3x5
side bends 3x5-15
squat 3x5
bench or OH press 3x5
pullup 3x8-15
leg lifts 3x15

04-02-2008, 06:24 PM
4rds shadowboxing
3rds heavybag
1 set decline abs
1 set leg raises
straight leg db deadlift 20
bal drops on stomach

04-03-2008, 08:50 PM
3rds shadowbox
3 rds heavbag
11 minutes speedbag
11 minutes jump rope
circuit. situps,leg raises, squat, hamer strenght push, hammer pullups

04-06-2008, 06:34 PM
3 rds heavybag
3 rds padwork
1 rd heavybag
3 sets of decline situps supersetted with leg raises
ball drops 30 on stomach

04-07-2008, 07:46 PM
run 3 minutes rest 1 minute run 3 minutes
squat 3x5 205
bench 3x5 155
chinups 10, 10,7
roman chair situps 6,5,6 with 45lb plate on head

04-09-2008, 05:43 PM
bjj 2 hours
front squat 3x5 115
OH press 3x5 100
Deadlift 1x5 255
side bends 6,7,7 100lbs

04-10-2008, 07:56 PM
sprint 3 min rest 1 sprint 3
shadowbox 2 rds
heavybag 2 rds
pads 2 rds
speedbag 1 rd
30 feet of lunges
decline situps

04-13-2008, 01:53 PM
2 rds pads
2 rds heavybag
3x 3minutes jumprop then 1 minute burpees
3rds speedbag
3x decline situps
3x full contact twists
1x nautulis abs
2x 100 sidebends with 40lbs
3x wrist curls
2x reverse wrist curls

04-14-2008, 04:19 PM
squat 3x5 210
bench 3x5 160
chinups 3x10
roman chair situsp 45lbs 3x 11

04-16-2008, 05:01 PM
2 hrs bjj
front squat 3x5 145
OH press 3x5 105
power clean 3x5 145
sidebneds 3x10 100lbs
circuit 3x situps, sidebends, leg raises.
then ball drops on stomach
then abll throws at stomach
then 1 rd shadowbox
2 rds heavbag
2 rds speedbag
all high intensity
1-2hrs of b-ball then got into a fight an ****ed the kdi up

04-18-2008, 07:19 PM
run around 2-3 miles up and down hills all around da place
cirucit situps, sidebends leg raises, 3x
3x heavybag
2x pads
bjj 2 hours

04-20-2008, 09:37 PM
squat 3x5 210
bench 3x5 165
pullups 11,7,5
i had little rest between the pullups i was in a hurry
basketball 2 hours
ab circuit situps, oh sidebends, leg raises 3x no rest between
5 rounds boxing. and in between round sno rest but ab hits the whole tiem

04-22-2008, 08:28 PM
squat 3x5 210
OH press 3x5 110
chinups 2x12 1x10
2 hrs BJJ

04-24-2008, 10:39 PM
2x heavybg
2x speedbag
3x rope
hae soeone hit stomac

05-03-2008, 01:24 PM
1 minute pushups 40
1 minute rest
1 minute situps 43
1 minute rest
1 minute chinups 15 =\
1 minute rest
12 minutes jogging

05-03-2008, 08:04 PM
2 hrs basketball
well heres my times
jumprope 10 minutes
30 sec jump 30 sec rest
41;70 74 65 68 70 84 86 73 84

then same for burpees
10 9 9 6 7 7 8 6 8 10

05-07-2008, 06:05 PM
20 minutes of pushups i got 278.
then i went and played basktball for about 2 hrs
5 rounds heavybag(working mainly on my upjab from the low gaurd(looks like philly shell)
3 min jumprop 1 min burpees no rest repeat
1 set of situps
30 punches to stomach while holding th chinupbar

05-08-2008, 06:51 PM
today shadow box 3 rds
heavybag 1 rd
pads 3 rds
speedbag 1 rd
30 leg raises
100 sidebends each side
med ball drops on abs
worked on technique for about 10 min or so
then i jogged 5 minutes
then i did thi 5 times sprint 30 seconds jog 90 seconds
then i jogged another 5 minutes.

05-10-2008, 07:54 PM
anyway heres my workout for day.
i worked mainly ont echnique

1 round shadowboxing working on techniqu
1 rd jab to head and body
1 rd cross to head and body
1 rd left hook to head and bod
1 rd right hook to head and body
1 rd left uppercut to head and left upprcut to body
1 rd right uppercut to head and body
1 rd freestyle
rest a litlte bit then chinups
i did 73 chinups in 20 minutes just now. i did 1 set at the start of everyminute.

05-11-2008, 07:22 PM
jog 20 minutes

05-12-2008, 06:40 PM
rund 400 meters
repeat circuit 4x

05-14-2008, 06:58 PM
3rd rds shadow
3 rds heavy
3 rds speed
3 rds juprope with burpees inbetween rds i did 12 each time
1 hard set of situps then 1 set of leg lifts.

05-15-2008, 08:04 PM
3 rds shadow
3 heavy
3 pads
1 speed
1 situps
1 leg raises
1 full contact twists
2 shrugs
punches in abs

05-19-2008, 04:24 PM
flat BB bench 155 2x8
Db low incline bench 45lbs 2x8
Dips 2x6 25lbs
Chinup 2x6 10lbs
deadlifts 2x8 205
Rows 1x6 1x7 115
Shrugs 135 1x10