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Tuesday's Workout


PM training:
Submission wrestling 1 hr

OVERVIEW
I wanted to get up early and jog a little but I was very tired from the other day that I skipped it. Class was awesome and I was going pretty fast during sparring and I .... DIDN'T hurt my back! I'm still going to take it slow in the lifting department till I get use to the volume of work I'm putting on myself but it just feels good not being all jacked up. On a side note, in class we had these sparring drills to pass a persons guard. If you lose the other person stays in until someone passes his guard and holds them there for 3 seconds. The other person has to sweep or submit you, so if you win that is your new goal. Long story short, I finally passed our best blue belt in the class's guard. It took forever and it felt great. I know he didn't let me because the look on his face was very annoyed. After I grappled with 3 more guys, he came back and wiped the floor with me... I'll take the small victories when I can, but I feel like I'm finally getting back to my old workouts. But I will make sure to check myself and keep the slow pace.

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Wednesday's Workout

Band Sprints: 3x10 @ Black bands (they are the heaviest in the gym)
KB Squat and Press: 3x10 @ 44lbs. (20kg)
Double KB Swings: 3x10 @ 44lbs.
KB Renagade Rows: 3x10 @ 44lbs.
Band Up right rows: 3x10 @ Black bands (they are the heaviest in the gym)

Abs:
Crunches 4x20
KB pass in-between legs 3x10 at 8kg
Windshield wipers 3x15 (while holding two 44lbs. KBs)
Half Turkish get-ups 3x6 (left then right) @ 44lbs

PM training:
Vinyasa Yoga 1 hour


OVERVIEW
What a great day. I changed my mind and wanted to do more KB training and get my squat explosiveness down. The Bands were a very nice change of pace and it was cool doing the mini sprints with something holding you back. I don't know how much tension the black bands gave but it's nothing like the ones used in Westside training, they are more of the aerobic type but still have very good tension to pull me back. Yoga was very tough. Vinyasa yoga is a very active type of yoga and I was drenched in sweat afterwards. The day was great and I can't wait to tell you guys about my personal training day with my coach.

Thursday's Workout


PM training:
Personal Muay Thai training 75 mins.


OVERVIEW
WOW. That is all I can say. I learned so much about what I was doing wrong before it has opened my eyes. I started at 7:30am this morning with stretching and light cardio, punching and kicking bags, to get loosened up for my session. At 8:00ish we got started and it was amazing. I wanted to go over movement and learn more about staying relaxed and moving around faster to get better angles for my punches and kicks. My teacher was very happy with what I wanted to learn since it helps fighters so much and makes a big difference in power and precision. Man, just the smallest of changes made the biggest difference in the balance, power and speed I was getting. He really upped my game and gave me a bunch of drills I could do at home or after I workout. The funny thing is after we were done I wasn't that sore but I was covered in sweat. After my post workout drink and a shower, I felt like a million bucks. I can't wait till my next session. Workout on Friday is going to be intense. See you then.

That sucks a$$.
Do you ever go for a deep tissue massage ? It may help out .

once. My woman has been so amazing in helping me out and babying me, so I was going to treat her to a spa day and I was going to go along and get a deep tissue. I know it's going to hurt but it'll feel so much better afterwards.

Oh ya , it hurts bad , but still so good . Enjoy it and after you get it down try and down about .5 gallons of water and take a day or two off the gym.

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Impressive stuff goin on in here. Takes some serious balls to fight like that bro.Nice Benching too.

Thanks man. Glad to see you stop by.

Dave, this may be kind of blue-skying it but you keep tweaking the back and I think I might sense a trend. You mentioned mobility and then you mention yoga sessions.

I don't know what the yoga sessions consist of but you know, all ROM, even for a mma fighter is not necessarily GOOD ROM. Something to keep in mind.

Most of the time when someone's back is feeling tight...they assume they need more range of motion in the back. Is this where you are trying to get the mobility? I'm sure you work on this a lot but what about hip mobility. This is really YOUR area I know, but one difference I've noticed between the really successful mma fighters..the really strong ones, especially, is that they are getting most of the ROM, their mobility from their hips. The back has some suppleness but it is not where the mobility really comes from.

I've definitely noticed that some of the young grapplers seem to use their lower back to replace hip mobility. Bad recipe. Now I know you aren't doing this but I'm just putting it out there that if your back is stiff and getting tweaked it could be due to lack of mobility in another place you need it.

You're training is brutal though, lol. Pain is to be expected I reckon! I'm not the one doing it so everything I say could be meaningless. I may also have missed some details so if so, my apologies.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

always love when you stop by.

I was reading something about what you just said a while ago and now that you bring it up, it does ring a bell. My back and Hips are both very tight and I know my hips are tighter than my back. In doing more yoga I will mention this to the teacher and hopefully get them to do more hip stretches to help me out. I'm not so much worried about the ROM of my back, I have good back flexibility, I mostly just try to relieve the tension in my back from it being tight, I don't know if I'm saying this right.

Yes you are right, lots of mma fighters that are good have great hip strength along with mobility, BJ Penn is a perfect example.

As for my on going back problem, I feel that it is a combination of a lot of things, most of which stem from me not being careful and sprinting before crawling. I have to give myself a little more time to heal and not get so excited and do stupid stuff when I practice or lift in the gym. This along with tight hips and back are what's keeping me from getting back in the full swing. I just need to be more patients with myself and start back into things slowly, even though I go crazy not being able to perform at my best.