getgoin
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Post by getgoin on Apr 29, 2004 23:08:27 GMT -5
I am one of those people that love conditioning. I jump rope 4 times a week for 30 minutes and run 2 miles twice a week. I lift 4 to 5 day and do bag work and other training around 3 or 4 days a week for about 1.5 to 2 hours a session, thats not including rolling and sparring with the guys durring our workouts. I was wondering what everyone hear does for conditioning and what the priorities are for you in conditioning?
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Philip
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Post by Philip on Apr 30, 2004 7:33:24 GMT -5
On a normal day, I will run during the middle of the day. In the afternoon, I will do my stand-up training (combo of shadow, bag, partner, sparring, etc.) for 12 rounds. On days that I grapple, I will add the grappling to my schedule. Of course, things get turned around some when it gets closer to a fight, I'm injured, wore out, etc... So I guess I work out twice a day 4 days a week and 3 times a day 2 times a week, on average. I don't do alot of weight training, because I fight in the 143-147 range. I will only be fighting for another year or two, though, and I'm sure this schedule will slow down.
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Philip
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Post by Philip on Apr 30, 2004 7:36:04 GMT -5
Sorry, forgot about the priority part. Aerobic conditioning is prime for me. If you run out of gas, you are generally going to be toast. If not toast, you will at least look very bad. Depending on what type of fight I have coming up, I will modify the schedule to account for the event. For example, in getting ready for NAGA Atlanta this Sunday, I have incorporated more rolling around and less bag work to the schedule.
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Post by Vince on Apr 30, 2004 20:11:41 GMT -5
Conditioning is the area where I need the most work. Well, I suppose proper diet actually is. Anyway, I get in a whole lot of cardio (as well as calories).
Right now my life is overtaken by trying to finish my masters degree, so I'm only getting about 5 hours a week of training it. Normally I work out 2 to 3 hours a day, 5 or 6 days a week. Besides lots of sparring and grappling in every range of combat, I'll work bag drills, focus pad drills, Thai Pad drills, low kick shield drills at least 4 hours a week. I'll do swimming exercies once or twice a week, that I learned in the Marines. I'll tread water for 5 minutes with my hands held straight up, only using my legs. Then I'll take a 1 minute break, then tread water for 5 minutes only using my arms and crossing my feet; holding them close to the surface. After that I'll take another 1 minute break and then swim 10 laps (500 meters). I find the water workouts to be incredibly effective for cardio.
I'll also jog once a week, only about a mile and a half. I really hate running but I find it helps my cardio more than most things. I run with a pack and 3 to 5 gallons of water in it, depending on how I'm feeling that day.
If I could just get a better diet I'd be doing great! I eat for convience.
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Philip
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Post by Philip on May 3, 2004 12:35:07 GMT -5
OK, here is some advice: don't try to drop 6-7 pounds within 15 hours of a grappling tournament. I did this weekend, and I never will again.
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Post by Vince on May 4, 2004 1:52:14 GMT -5
LOL, well rack it up to experience. How was the tourny?
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Philip
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Post by Philip on May 4, 2004 10:14:42 GMT -5
I think God was trying to send me a message..... I stopped eating and drinking about 4 PM the previous day and did a light sweat workout. Got up at 0430 with 6 hours of sleep, put on the rubber suit, cranked up the heat, and headed for Jonesboro, GA (south of Atlanta), 2 1/2 hours away. I got lost in the backwoods of GA, locked my keys in my truck (along with my water, food, gear, etc...), .....but I made weight. I then sat from 1030 to 4:45 PM BEFORE MY FIRST MATCH!!! It was ridiculous. I was ready to go home before I even got on the mat. I was in the Advance No-gi, so my opponent and I go at it. I lock in a tight triangle, but the guy is skinnier than me, and I was just off on the angle. I had him in that thing for 2 minutes before time let out. The judges said it was a tie, but my friend was jumping up and down with the video camera telling them I was ahead and had won. Of course, that meant nothing to the judges. By this time, I am literally seeing spots just standing up. We start a 2 minute overtime, and I end up in 1/2 guard. He gets some kind of guillotine and I'm afraid that I'm about to pa*s out, so I tap. I know the guillotine doesn't work from 1/2 if you know anything, but like I said, I was seeing spots and wobbly just standing up. The drive home was interesting. Like I said, I will NEVER lose weight the day of again!! For striking fights, I always give myself 3 days of rest before the event. I don't know why I did what I did this time. Overtraining and dehydration don't mix well, not to mention adding a little stupidity!!
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Rex
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Post by Rex on May 6, 2004 8:51:01 GMT -5
You bunch of wussies!!! I have the perfect condition for the couch ;D
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Post by BillCogswell on May 17, 2004 6:36:37 GMT -5
"Conditioning is the area where I need the most work. Well, I suppose proper diet actually is" Me as well! I just can't seem to get away from Carvel Ice Cream cakes
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Post by fogster on May 21, 2005 18:22:57 GMT -5
I seem to be in a similar position to Bill Cogswell.
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Post by ArmyOfOne on Jul 22, 2005 19:54:18 GMT -5
one of the biggest things you can do for yourself to get back into shape or to stay in shape is some of the low impact things listed below. One of the most important concepts is being able to do something almost everyday. The key to that, is finding low and no impact things to do consistently. You can throw in hard plyometric, weight, and running workouts, as well as "rolling" and bag work along the way as you build up.
1. Find a hilly area and walk on a combo flat/hilly area for approx 1hr to 1.25hrs a day. 2. Treadmill at the gym. Briskly walk, with an incline of 3 to 5 degrees, again for about 1hr. 3. Elliptical trainer at the gym. Gives you a good upper body/lower body workout with very little impact even at a strenuous levels. Go for about 20mins. 3. Schwinn AirDyne type of bike that uses air resistance and has the alternating arm movement during cycling. 4. Swimming, treading water, various strokes,
Things that are generally not time efficient are riding a regular bike on the roads. There is way too much "coasting" going on and its not a regular/consistent type of exertion. Time is much better spent doing some of the above things.
---Ultraman
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Post by Vince on Jul 22, 2005 23:16:20 GMT -5
Great post Ultraman.
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Post by ArmyOfOne on Jul 22, 2005 23:48:10 GMT -5
speaking of conditioning...after my previous post i just went out and did my cardio.
Now, one more thing you can add to the list of excellent exercises is this...
For a very good cardio workout, with very little impact try the following:
First find a small to medium/small graded slope/hill that goes up quite a ways. Depending on how long you want your runs to be. If its a longer hill you can just break up your runs into smaller amounts. The trick is to run up the hill while just barely lifting your feet from the ground (less impact), so you will be almost running in a shuffling manner. At the same time use your arms in a very hard pumping action (in an over-exaggerated manner). This will give you the forward momentum a*sist, and also really burn your lungs. You can break down your modified sprints into 50 to 100yard increments or so. Also, by doing this on a slight grade you greatly reduce the impact of running on solid ground. If you were to do the same thing on flat ground you would notice a big difference in impact on your knees. Doing it this way allows you to train more frequently because of less muscular breakdown and micro tearing during the session.
By the way, I'm a Registered Physical Therapist and Certified Strength Training Specialist here in California.......
___Ultraman
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Post by Vince on Jul 23, 2005 8:18:00 GMT -5
Hill running is deffinetly great for cardio. I used to do alot of it when I was in the Marine Corps.
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wayne
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Post by wayne on Jul 23, 2005 13:28:10 GMT -5
I would have to say that I find bodyweight exercises and runnning to be the best.
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Post by ArmyOfOne on Jul 23, 2005 13:36:06 GMT -5
the main point i was trying to convey was low/no impact excercises that can be done much more frequently than other types of cardio and general conditioning exercises. Of course if you are really getting ready for a big event or if you really want to hit some hard cardio, then go for regular hill training where you aren't concerned with how high you lift your legs, or just regular sprints, and jogging/running on flat surfaces. Of course you will have to allow some recovery time after doing these and wont be able to fit as many workout's in during the week, mainly because it's so hard on the body/joints.
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Post by toejoe2k on Aug 2, 2005 9:51:53 GMT -5
I just started a boot camp style program at my local gym that provides interval, anarobic training. After testing with Vince this last Saturday I discovered that I *really* need to develop more wind. These are high intensity, short interval drills that I'm hoping will help with my 'wind' problem.
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Post by DiamondMMA on Aug 13, 2006 22:13:10 GMT -5
Okay.. so here's the work out plan that I WANT to say that I do. LOL I first wake up in the morning.. and do either an ab work out or jump rope/run. I'll try to alternate workouts with one day of rest. Then I just rely on my MMA training to keep up on the conditioning. I lift as well for my strength. I'm lifting 3 times a week, doing big lifts... such as cleans, presses, deadlifts, squats, etc...Its extremely difficult to gain size and strength when I'm cardio-ing all the time, ya know?? I guess what matters is how much, and what kind of food you're taking in... If anybody has any ideas for a good program as far as LIFTING for SIZE/STRENGTH...while constantly training MMA, PLEASE let me know!! LOL
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