5/3/1 for MMA and Boxing

Training Logs
21

Thursday, April 4th

Boxing (1.5 hours)

  • 20 minutes of roadwork
  • 3 rounds of circles around the ring (focused on throwing 1-2 and 1-2-1-2)
  • 5 rounds of mitt work without rest
  • 4 rounds of uppercut bag
  • 2 rounds of double-end bag
  • 10 minutes of conditioning (stairs with 20lb dumbbells held at the shoulder level)

Notes
Felt very tired today mid-way through the mitt session. It could have something to do with the fact that I did not rest between rounds. My conditioning is improving. I want to have great cardio!

22

Saturday, April 6th

1.5 hours of MMA

I am debating whether to do a deadlift workout tonight. Do any of you who are training in boxing, wrestling, muay thai, mma, etc. lift weights a few hours after skills training? If I decide to do it, today would be my first day.

23

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24

Tuesday, April 9th

Deadlift 3 x 5
Set 1 - 165 x 5
Set 2 - 270 x 5
Set 3 - 310 x 3
Set 4 - 350 x 2

1 mile in 11:17

34 burpees in 3 minutes

Notes
This was my first workout ever at 6:30am. I woke up at 5:30am, drank a protein shake (1 scoop of whey protein, 8oz of milk), and walked a mile to get to my gym.

I felt a lot less strength on the deadlift, maybe because I didn’t have a complete breakfast, walked a mile prior to lifting and hit the gym first thing in the morning (which I am not use to)?

My 1 mile run was not good. This was also my first time running while wearing wrestling sneakers.

25

Wednesday, April 10th

42 burpees in 3 minutes

Notes
No time for anything else

26

Monday, April 15th

Boxing (1 hour)

  • 2 rounds of jump-rope
  • 3 rounds of heavy bag
  • 4 rounds of double-end-bag
  • 2 rounds of speed-bag
  • Neck harness - 3 sets of 30lbs x 20 reps. I did these on the hyperextension equipment. I initially was using the neck harness standing up and it was too easy. The most I’ve used on the neck harness standing up was 100lbs for 3 sets of 30. Doing these on the hyperextension equipment and letting the weight touch the floor is much harder.

Judo Throws (1 hour)

  • Warm up (running, side to side, forward rolls, backwards rolls, wrestling pummeling)
  • Drills (throws, throw and scarf hold, throw into a leg lock)

Weighed in at 204.5lbs. Slowly losing weight.

27

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28

Tuesday, April 16th

Boxing (1.5 hours)

  • 3 rounds of jump rope
  • 4 rounds of footwork and combinations using 2.5lb weights in each hand
  • 2 rounds on the uppercut bag
  • 4 rounds on the heavy bag
  • 3 rounds of mitt work
  • 2 rounds of double-end-bag
  • 3 rounds of speed bag
29

Wednesday, April 17th

Boxing (2 hours)

  • 3 rounds of jump rope
  • 4 rounds without gloves consisting of: combinations, slips, counters and footwork
  • 3 rounds with gloves consisting of: defensive counters, parry, and footwork
  • 4 rounds of heavy bag
  • 3 rounds on the uppercut bag
  • 2 rounds on the double end bag
  • 3 rounds on the speed bag
  • 20 minutes on the treadmill with 8lb dumbbells held at the shoulder level in a neutral grip position
  • 2 circuits of ab work: (1) v-ups x 25, leg raises x 20, knee raises x 15 and; (2) v-ups x 20, leg raises x 15, and knee raises x 10
  • 2 circuits of pushups: (1) pushups x 20 and knuckle pushups x 10 and; (2) pushups x 20 and knuckle pushups x 10
  • 2 rounds of jump rope
30

Wednesday, April 17th

Judo Throws (1 hour)

  • various throws
  • 3 minutes of throws into grappling
31

Thursday, April 18th

Grappling (1.5 hours)

  • Warm up (running)
  • Drilling the scarf hold into the arm bar
  • Drilling the takedown into a knee bar and heel hook
  • Drilling a resisted arm bar attempt into a knee bar and heel hook
  • 3 minutes of rolling (sparring)
32

Friday, April 19th

Boxing (2 hours)

  • 20 minutes of light jogging/walking using 8lb dumbbells in each hand
  • 4 rounds of shadow boxing focused on combinations (example: jab-cross-hook-uppercut-jab-pivot and jab-uppercut-uppercut-hook-cross-jab-jab-pivot)
  • 3 rounds of mitt work (jab-cross-hook-uppercut-hook-cross-jab-jab; jab-slip-uppercut-hook-cross-jab-jab; jab-uppercut-uppercut-cross-hook-cross-jab-jab-pivot and; jab-cross to the body-cross to the head-hook-cross-jab-jab-pivot)
  • 3 rounds on the heavy bag (jab-lead hand uppercut-cross-hook-jab)
  • 3 rounds on the uppercut bag
  • 2 rounds on the double end bag
  • 2 rounds on the speed bag
  • Neck harness: 4 sets of 30lbs x 50
  • Ab work: 3 sets of knee raises x 30 with 10lb medicine ball slammed across the midsection
  • Ab work: 1 set of leg raises x 40 reps
33

Saturday, April 20th

Squats 5/3/1
Set 1 - 135 x 5
Set 2 - 225 x 3
Set 3 - 245 x 3
Set 4 - 265 x 1
Set 5 - 275 x 1
Set 6 - 285 x 1

Deadlifts 5/3/1
Set 1 - 135 x 3
Set 2 - 225 x 3
Set 3 - 315 x 1
Set 4 - 365 x 1
Set 5 - 375 x 1

34

Monday, April 22nd

Throws and Grappling (1 hour)

35

Tuesday, April 23rd

Boxing (2 hours)

  • 3 rounds of jump rope
  • 3 rounds of combinations, counters, slips, and pivots
  • 4 rounds of mitts (defend jab with back hand-slip cross-throw back hand uppercut-hook-cross-pivot-jab-jab)
  • 5 rounds on the heavy bag without rest between rounds (jab-jab-cross-hook-cross-pivot to the lead leg-jab-jab; jab-jab-cross to the body-hook-cross to the head-pivot-jab-jab; jab-lead uppercut-hook-cross-jab-jab)
  • 1 round on the uppercut bag (lead uppercut-back uppercut-hook; lead uppercut-back uppercut-lead hook-back hand hook)
  • 3 rounds on the double end bag
  • 2 rounds on the speed bag
  • Staircase (up and down 10x using 20lb dumbbells held at the shoulder level)
  • Neck Harness (1 set of 30lbs x 100 and 1 set of 30lbs x 50)
  • Wrist circuit (circles in both directions 1 set of 20lbs x 10, 1 set of front wrist curls 20lbs x 15, 1 set of palms up wrist curls 20lbs x 15, 1 set of gripper x 50)
  • Ab circuit (knee raises x 30 mixed in with medicine ball throws to the stomach and leg raises x 30)
  • Pushup circuit (pushups x 15 and knuckle Pushups x 15)

MMA (1 hour)

  • 15 minute warm up consisting of shadow boxing
  • 45 minutes of mitt work with training partner focused on jab-cross-slip-cross and jab-cross-slip-cross-back leg kick
36

Wednesday, April 24th

Boxing (2 hours)

  • 3 rounds of jump rope
  • 4 rounds of shadow boxing
  • 4 rounds of defensive and counter drills
  • 2 rounds on the heavy bag
  • 2 rounds of mitts
  • 2 rounds on the uppercut bag
  • 2 rounds on the double end bag
  • 2 rounds on the speed bag
  • Neck harness 2 sets of 30lbs x 100
  • Plate pinches 1 set of 30lbs x 20 second hold
  • Reactive drill (trainer dropped the mitts on the floor at various distances and I had to pick them up quickly)
  • Staircase (up and down 5x using 20lb dumbbells held at the shoulder level. I had to skip 3 staircases going up)

Weighed in at 200lbs

Notes
Felt flat today. I’m going to skip today’s judo class in the evening to rest up.

37

Thursday, April 25th

Boxing (1 hour)

2 rounds of jump rope
2 rounds of combinations, counters, slips and pivots
2 rounds of mitts
2 rounds on the heavy bag
2 rounds on the double end bag
neck work
ab work

Notes
Short training today b/c I was pressed for time. From here on out, I must throw the cross more quickly.

38

Saturday, April 27th

2 hours of grappling/throws (2 rounds x 5 minutes each round of wrestling/grappling/throws)

2 hours of MMA (3 rounds x 3 minutes each round of MMA sparring)

Notes
My sparring partner caught me with a good shot. My nose is swollen, probably broken. I have a lot to improve on (conditioning, being relaxed, and standup defense)

39

Tuesday, May 7

Squats 5 x 3
Set 1 - 165 x 5
Set 2 - 190 x 5
Set 3 - 220 x 5

Bench 5 x 3
Set 1 - 120 x 5
Set 2 - 140 x 5
Set 3 - 155 x 5

Cable Rows 5 x 10
Set 1 - 135 x 10
Set 2 - 135 x 10
Set 3 - 135 x 8
Set 4 - 135 x 8
Set 5 - 135 x 8

RDL 5 x 10
Set 1 - 135 x 10
Set 2 - 135 x 10
Set 3 - 135 x 10
Set 4 - 135 x 10
Set 5 - 135 x 10

1 hour of grappling and 1 hour of MMA

40

Monday, May 13

Deadlifts 5 x 3
Set 1 - 220 x 5
Set 2 - 255 x 5
Set 3 - 285 x 5

Good Morning 4 x 10
Set 1 - 45 x 10
Set 2 - 95 x 8
Set 3 - 95 x 8
Set 4 - 95 x 8