Autobot: P-Coy Challenge

Not trained since last Sunday for one reason or another, mainly due to being on a course for work. But got back to it last night with another great Judo session.
 
Judo:
I was late from work but managed a decen 45 minute session of Throw Practice and 4 minute rounds of sparring.
 
Kettle-Bell Session:
Great Session this morning - had 5 people down so managed the partnered body-weight stuff too. 
 
This morning (Sat) was the Kettlebell class, had 5 down this week so better than last week and harder.
Round 1: 10 Reps on Each 24kg KettleBell used on all exercises

• Clean n Press (c/w Squat) Left
• Clean n Press (c/w Squat) Right
• High Pulls
• High Pull Juggles
• Thrusters
• Snatches Left
• Snatches Right
• Alternate Hand Swings

Round 2: Bodyweight Stuff (30 seconds each exercise)

• Jumping Squats
• Jumping Lunges
• Sprawls
• Sit Thru's
• Hill Climbers
• Clap Press Ups
• Pulse Press Ups
• Squat Thrusts
• Plank (1 min)

Round 3: Bodyweight Stuff 30 secs each

• Tuck Jumps
• Hindu Squats
• Sprawls
• Hindu Push Ups
• Junping Lunges
• Tuck Jumps

Round 4: 5 Reps per exercise

• Clean n Press (c/w Squat) Left
• Bastard Burpees with a Tuck
• Clean n Press (c/w Squat) Right
• Bastard Burpees with a Tuck

**Repeat this - so did eight sections altogether**
 
Round 5: K'Bell Round (6mins)

• Swings (1min)
• Cleans (left) x 30secs
• Cleans (right) x 30secs
• Overhead Lunge (Left) x 30secs
• Overhead Lunge (Right) x 30secs
• Bent Over Rows (Left) x 30secs
• Bent Over Rows (right) x 30secs
• High Pulls x 30secs
• High Pull Juggles x 30secs

Round 6: Partnered Body Weight Stuff

• High 5 Sprawls (1min)
• Double Leg Lifts (30 Secs each)
• Greco Lifts (30 Secs Each)
• High 5 Sprawls (1min)
• Press Up Hand Clap (1min)

Round 7: Pads / Bastard Burpees Tabata

• Boxing Pads
• Bastard Burpess > Repeat 4 Times for tabata round

Finisher
1 - 10 Tuck Jumps
 
Tough Session.
Had to have a kip in the afternoon. Made sure I topped up on my L-Glutamine. Got legs tomorrow.
 

I got a PB at last on Dead's last week and managed to squeeze two 180's out on Squats also! Well pleased.
 
Leg Extensions:
- 10 @ 50kg
- 8 @ 80kg > 8 @ 40kg
- 8 @ 85kg > 8 @ 45kg
- 8 @ 90kg > 8 @ 50kg
 
Squats:
- 10 @ 60kg / 8 @ 100kg / 5 @ 140kg / 3 @ 160kg / 2 @ 180kg

Calf Raises:
- 10 @ 40kg / 3 sets of 10 @ 70kg
 
Deadlifts:
- 10 @ 60kg / 8 @ 100kg / 5 @ 140kg / 1 @ 180kg / 1 failed attempt at 185kg
Feel fked. Probably a mixture of yesterdays sessions and the squats...
 
Happy with that...

3 sessions to report on...
Wednesday 18th was a sparring session;
4 x 2mins light boxing to get warmed up
6 x 2mins MMA Sparring
3 x 2mins Sub Wrestling
 
Friday 20th - Judo
Decent Class tonight... Few new faces down.
-Throw Practice
-3 x 4mins Randori (new person every minute)
-Turnover practice
 
Saturday 21st - KettleBell / Fitness Class
Someone else took it this week, and it was Tabata overkill...
Some very good rounds though... All rounds were the same exercise repeated over 8 x 20 seconds
 
Round 1
-Jumping Squats
 
Round 2
-KettleBell Swings (24kg)
 
Round 3
-Press Up - Squat Thrust
 
Round 4
-24kg K'Bell Snatches
 
Round 5
-Press Up - Elbow Step thing - 8x Hill Climbers
 
Round 6
-24kg Deep Squats (6-8 per set)
 
Round 7
-Feet Raise (Partner pushes them to the floor)
 
Round 8
-Boxing Pads, hard and fast.
 
Great session, absolutley fked...!

hi autobot ive been following you journal ,gota say i like it ,the k/bell sessions look good ,i was a lover off the bells and started to see good results ,sad to say ive let my self go big time looks like i  swallowed a 60k bell now the size on my belly lol keep up the good work sir,,,,,,,,,,,,,

tyrob


hi autobot ive been following you journal ,gota say i like it ,the k/bell sessions look good ,i was a lover off the bells and started to see good results ,sad to say ive let my self go big time looks like i  swallowed a 60k bell now the size on my belly lol keep up the good work sir,,,,,,,,,,,,,

Thanks mate, they're difficult to get accustomed too at the start and I'm probably still using incorrect technique on some of the exercises, but when I'm sparring in Judo, people reckon they can feel the difference. A lot of gyms have picked up on the craze and are providing classed using them.  What weight did you use mate?
 
Sundays Leg Session:
After last weeks neuro busting session, heavyness was the last thing I wanted to do, especially with Saturdays core butching K'Bell session.
 
-Leg Extensions: 10 x 50 / 8 x 80kg > 8x 40kg / 8 x 85kg > 8 x 45kg / 8 x 90kg > 8 x 50kg
-Squats: 12 x 60kg / 12 x 80kg / 3 Sets of 20 Reps @ 100kg
-Leg Curls: Some old ****e
-Deadlifts: 12 x 60kg / 20 x 100kg / 15 x 100kg / 12 x 100kg
-Calves: 10 x 40kg / 12 x 60kg / 12 x 60kg
-Abs: Various Knee Lifts / Leg Circles / Swiss Ball Bollox
Tired as hell and stuffed my face all day :)

It's been a poor week for training, mailnly due to being on a course for work and travelling. Kinda fked up 3 days, then with college on a Thursday, I didn't get anything done until Friday.
I got a last minute call on the Friday to do a Butler Job for the Saturday, so missed judo to do some weights, just a psychological thing I think to try and make myself a bit 'buffer' for the night! haha!
 
Weights - Friday 27th Jan
Flat Dumbbell Press : 5 Sets of 6 Reps @ 40kg DB's
Incline Flyes to Press Pre-Exhaust Set: 3 Sets 17.5kg Flyes - 32.5kg Press
8 / 6, 8 / 4, 8 / 3
 
Clean and Press (with Front Squat)
3 x 5 @ 60kg
 
Reverse BBell Shrugs 80kg> 25kf Plate Shrugs > 7.5kg DBell Lateral to Front Raise
3 Sets 8/8/8
 
Standing Military Press: 3 Sets @ 50kg
8 / 6 / 4
 
Press Ups > Pull Ups > Cable Flyes 12.5kg > Crunches (3 Sets)
10 / 10, 8, 6/ 8 / 10
 
Finished with some flabs....
 
Saturday 28th - KettleBell Class 
24kg KettleBell used on all exercises

Round 1 - Tabata Timed

• Clean n Press (c/w Squat) Left
• Clean n Press (c/w Squat) Right
• High Pulls
• High Pull Juggles
• Thrusters
• Snatches Left
• Snatches Right
• Alternate Hand Swings

Round 2: Bodyweight Stuff (30 seconds each exercise)

• Jumping Squats
• Jumping Lunges
• Sprawls
• Sit Thru's
• Hill Climbers
• Clap Press Ups
• Pulse Press Ups
• Squat Thrusts
• Plank (1 min)

Round 3: Bodyweight Stuff 30 secs each

• Tuck Jumps
• Hindu Squats
• Sprawls
• Hindu Push Ups
• Junping Lunges
• Tuck Jumps

 
Round 4: K'Bell Round (6mins)

• Swings (1min)
• Cleans (left) x 30secs
• Cleans (right) x 30secs
• Overhead Lunge (Left) x 30secs
• Overhead Lunge (Right) x 30secs
• Bent Over Rows (Left) x 30secs
• Bent Over Rows (right) x 30secs
• High Pulls x 30secs
• High Pull Juggles x 30secs

Round 5: Partnered Body Weight Stuff

• High 5 Sprawls (1min)
• Double Leg Lifts (30 Secs each)
• Greco Lifts (30 Secs Each)
• High 5 Sprawls (1min)
• Press Up Hand Clap (1min)

Round 6: Pads / Bastard Burpees Tabata

• Boxing Pads
• Bastard Burpess > Repeat 4 Times for tabata round

Finisher
5 Second Sprint > Sprawl > Tuck Jump x 10

 

just read your journal i like your training style very cool..similar to mine but more volume,,  guess i should man up
 
you seem strong too how heavy are u mate?
 
 

Hey mate looks like your doing really well! like the martial arts aswell i do BJJ once/twice a week. will be keeping an eye on this :)

odog

just read your journal i like your training style very cool..similar to mine but more volume,,  guess i should man up

you seem strong too how heavy are u mate?

Hi mate thanks for showing an interest. I'm about 91kg, but it fluctuates with the amount of create/water I take on board, only a couple of kg either way, but I went up to 92kg at one point which was a bit worrying.
So not really that strong in comparison, but I'm happy with my conditioning.
What sort of stuff do you do training wise?

HIGH


Hey mate looks like your doing really well! like the martial arts aswell i do BJJ once/twice a week. will be keeping an eye on this :)

Cheers... I'd love to BJJ but we have no instructors here in the sticks. We have a decent standard of Judo teachers though, especially with Kendal only being down the road.

No training on Sunday, due to a late night on Saturday doing a Butler 'service'... lol
It was probably a decent time to miss a session as I peaked, weight wise the week before on Squats and Deads.
So just did my class tonight (Monday)
 
Wrestling:

• Warm Up
• Throw Practice
• Fighters did 'in the middle' so I did the 1 minute round in with them.
• We also had the fighters defending takedowns at 1minute with a fresh person
• Finished with 10 Karrelin Lifts at the end.

Decent sesh as usually I don't get much done whilst teaching. I'll be having tonight off (tues) then either weights or full MMA Sparring tomorrow (Wednesday).
 

Autobot

odog

just read your journal i like your training style very cool..similar to mine but more volume,,  guess i should man up

you seem strong too how heavy are u mate?

Hi mate thanks for showing an interest. I'm about 91kg, but it fluctuates with the amount of create/water I take on board, only a couple of kg either way, but I went up to 92kg at one point which was a bit worrying.
So not really that strong in comparison, but I'm happy with my conditioning.
What sort of stuff do you do training wise?

pretty similar stuff that you do fight training with a few days of traditional heavy lifting chucked in.
 
same weight as me as well..
 
its a tough balance between strength and conditoning isnt it..  very hard to be optimal at both the same time.
 
what diet do you follow..  im currently doing intermittent fasting but im not sure its ideal for fight training as it takes longer than just doing weights.. so by the end your pretty dead

odog

Autobot

odog

just read your journal i like your training style very cool..similar to mine but more volume,,  guess i should man up

you seem strong too how heavy are u mate?

Hi mate thanks for showing an interest. I'm about 91kg, but it fluctuates with the amount of create/water I take on board, only a couple of kg either way, but I went up to 92kg at one point which was a bit worrying.
So not really that strong in comparison, but I'm happy with my conditioning.
What sort of stuff do you do training wise?

pretty similar stuff that you do fight training with a few days of traditional heavy lifting chucked in.

same weight as me as well..

its a tough balance between strength and conditoning isnt it..  very hard to be optimal at both the same time.

what diet do you follow..  im currently doing intermittent fasting but im not sure its ideal for fight training as it takes longer than just doing weights.. so by the end your pretty dead

Yeah I find it hard to keep on top of functional stuff, such as kettlebells and olympic lifts, as well as Aesthetic stuff and all the sparring and training. NEedless to say, compared to a year or so ago, my training has tapered off slightly.
My diet is pretty ****e if I'm honest... How does that intermittant fasting work?
 
I eat too much refined sugar, which I'm hoping to cut down on.
 
Weights:
Did a basic mish mash of exercises. I try to incorporate some aesthetic stuff with some functional stuff also.
 
Incline D'Bell Press
5 x 6 @ 40kg DBs
Flat Bench Flyes 20kg > Press 32.5kg DBs
3 Sets of 8/8
 
Deadlift > Clean and Press (Front Squat)
3 sets of 5 @ 60kg
 
Reverse Shrugs @ 60kg > 25kg Plate Shrugs > 7.5kg Lat Raises to Front Raise
3 Sets of 8/8/8
 
Press Ups > Pull Ups > Cable Flyes > Hanging Knee raises
3 sets of 10 / 8,6,4 / 10 @ 12.5kg / 10
 
Finished with some ab work using med ball.
 
Missed Judo tonight due to work, and decided not to bother with the gym as i have a fk load to do for work on Monday. It's not for here, but work are starting to fk me off withthe workload vs wage conparison...
 
Anyway, kettlebells / tough fitness session tomorrow.

Kettlebell session today, but the shine was taken off it due to the owner changing the lock on the gates making everything late...
So only did 5 rounds today... My mate took 2 rounds of KBells, and I did 3 circuits of various stuff.
 
Round 1:
16 K'Bell Exercies using the 24kg
Tabata Timed - 20 on 10 off
 
Round 2:
12 K'Bell Exercises using the 24kg
40 secs on 10 off
 
Round 3:
Tabata Timed;
Medicine Ball Burpee and Press up
24kg Clean, Squat, Press
 
Round 4:
Body Weight Stuff, 30 Seconds no rest
-Jumping Squats
-Jumping Lunges
-Sprawls
-Sit Thrus
-Hill Climbers
-Clap Press Ups
-Pulse Press Ups
-Squat Thrusts
-Plank (1minute)
 
Round 5:
Tabata Timed;
Pads - Straight punches
Bastard Burpees with a Tuck Jump
 
Decent session, but we usually do more volume.
I've also decided after reading that article in General on sugar, to vastly cut down on my refined sugar, and carbs... I'd like to see if I can get washboard abs...
 

I didn't train on Friday so I said to my mate I'd do Judo today. Silly really as I forgot that I do legs on a Sunday. But managed both and I'm now a tired Lion and can't be arsed making my tea...
 
Legs Session:
- Leg Extension
1x50kg Warm Up
8 x 80kg - 8 x 40kg / 8 x 85kg - 8 x 45kg / 8 x 90kg - 8 x 50kg
 
- Squats
1 x 12 @ 60kg / 10 x 100kg / 10 x 120kg / 8 x 140kg / 8 x 140kg
 
- Seated Leg Curls
Pish
 
- Deadlifts
10 x 60kg / 8 x 100kg / 5 x 140kg / 6 x 140kg
 
I put some ab work in here..... Then went back to do some more on legs...
 
- Lunges
10 x 60kg x 3 sets
 
- Pistols
3 x 10 reps (5 reps per leg)
 
----------------------------------------------------------------------------------------------------------------------------
Judo @ 4pm
Great session consisting of Throw Practice, Escape Practice, Escape Drills, then Randori (Sparring)
Great sesh, - I'm fked!!!
 
Tidy!

Having had an extremely lazy week and not doing anything to speak of since last Sundays leg session, I knew this K'Bell session was going to be torture, and it was :(
 
Round 1: 21,15,9 reps of the following as quick as possible...
24kg Swings
Press Ups
24kg Clean and Press Right
Press Ups
24kg Clean and Press Left
24kg Swings
Free Squats
Cleans (r)
16kg Thrusters
Cleans (l)
 
On the 15's and 9's I had to swith between my 24kg and 16kg. This routine wiped me out completely.
 
Round 2: Tabata KBell and Body Weight
8 Rounds of 20 Seconds - Can't remember much cos I was dked...
 
Round 3: Tabata x 12 Rounds of 20 Seconds
- 24kg Clean and Press with Squats
- 8kg Medicine Ball Sprawl / Press Up / Burpee
(repeated)
 
Rounds 4: All Body Weight - 30 Seconds each exercise - no rest
- Squat Jumps
- Jumping Lunges
- Sprawls
- Sit Thrus
- Hill Climbers
- Clap Press Ups
- Pulse Press Ups
- Squat Thrusts
- Plank (1min)
 
Dead to the world after this... A lot of the lads flew through the first round and could talk and chat while they waited for me to finish. My fitness aint what it was, but I think an independant adjudicator needs to be on hand for the technique and reps in some of these exercises... :)

No legs session today as my mate has pulled his achilles doin too many circuits sessions on hard ground. So went down earlier and did a mixture of stuff. Some functional, some aesthetic...
 
Flat Bench D'Bell Press:
10 x 20kg Warm Up
6 x 40kg
6 x 45kg
(3 Sets) 5 x 45kg
 
Incline D'Bell Flyes to D'Bell Press:
8 x 20kg Flyes > 6 x 30kg Press
8 x 20kg Flyes > 4 x 30kg Press
8 x 20kg Flyes > 5 x 30kg Press
 
Clean and Press (inc. Front Squat)
3 x 5 @ 50kg
 
Reverse B'Bell Shrugs to 25kg Plate Shrugs to D'Bell Lateral raises to Front touch:
3 Sets at: 8 x 60kg > 8 reps > 7.5kg DBs x 8
 
Press Up to Pull Up Burpee > Cable Flye
3 Sets 10 / 10 > 8 @ 13kgs
 
Finished with some medicine ball ab work
 
Decent session

I've not recorded anything for a while due to not doing much. Having been at a fight show on the 18th where our team got 2 out of 3 wins, both coming from submissions which was pleasing.
So the only training I've been doing is the class.
I managed a full wrestling class on the 13th Feb, then onlythe Thai class on the 20th...
Yesterday (sunday) I managed a 20 minute kettlebell workout consisting of:
21 Reps of the Following
24kg Swings
Deep Press Ups (on the k'bell)
Clean and Press Right (10 @ 24kg, 11 @16kg)
Free Squats
Clean and Press Left (11 @ 24kg, 10 @ 16kg)
Deep Press Ups
24kg Thrusters
32kg (l)/ 28kg (r)Shrugs
32kg High Pulls
32kg (r)/ 28kg (l)Shrugs
28kg Bent Over Rows (L & r)
 
Finished with some Pulls (not many ha-ha)
 
Evening
90minutes of a high intensity Judo Session, Throw Practice and 5 x 4minute rounds of sparring.
Then went over on my ankle! :(
 
Monday Morning:
4 Sets) Deep Press Ups (20 Reps) > Pull Ups (6-8 wide and narrow grip)
 
My ankle still sore and can't put my full weight on it, so will just have to see how it goes at the class tonight.
My current gym membership has ran out so I'm a bit stuck for normal routine stuff, but my mate is opening a new gym with all new crossfit style equipment, so can't wait for that!
 

Hi Autobot,
 
I have been following your journal for some time, and I know you're an experienced MMA fighter/coach.
 
I am looking to start MMA, with a view to competing when I am good enough.
 
Basically, how do you think I would best organise my training?
 
I'm thinking of doing:
 
MMA x1 week
No-Gi x1 week
Thai x1 week
 
With some strength and conditioning work on two days.
 
Do you think this is enough to get started? Or do you think I need to be doing BJJ twice a week?
 
Many thanks in advance!

Hello mate.
It all depends on what your coach thinks and what you're learning in the classes...
A lot of people want to go straight from A to Z in MMA because of the stigma attached to it but I would recommend getting as much training in as you can if you intend to compete.  Judo and Boxing would supplement your training greatly if there are any clubs where you live.
Are you starting a blog to record your training?