First thing first : some words about me. My name is Terry. I am 27 ; 1m80 (5 feet 9) ; 73,5kg (162 pounds) with approximately 12% body fat (my abs are not showing). I work as a psychologist (physically this work is not too demanding but mentally it can be quite tiring). I have been training MMA for about 5 years now and using weight for more than 7 years. My mother tongue is French, I am very very very sorry for my poor English!!
So obviously I am not a beginner but I think that I still have a lot of things to learn. I have many goals for 2009 and I was wondering if I could have your help guys. It is very hard to get good advice on training in Belgium.
This is how I trained the last 6 months : I train everyday (except when I am sick, reaaaally tired or a case of absolute necessity). I love training and I consider a day without a training a shitty day! I alternate a day where I work on my ground game (BJJ and/or GnP), a day where I train my stand-up (mostly thai boxing but also wrestling, combination of wrestling and strikes, boxing from time to time), the third day is dedicated to physical training (mostly weight training, more on this later).
This is how I eat for the last month. I read many articles from Mr Berardi and I changed my nutrition to this :
7:30am : 100 grams of turkey or chicken, 50 grams of mix nuts, 1 table spoon of colza oil, a cup of coffee and a multivitamin capsule (proteins and fats)
10am : 50 grams of mix nuts (proteins and fats)
12:30am : 175 grams of salmon, 130 grams of vegetables, 1 table spoon of olive oil (proteins, fats and some low glycemic carbs)
16:30pm : a protein bar (proteins and carbs) or 2 big cups of chocolate milk (proteins and carbs)
18pm-19:30pm : training time (I just drink some water during training)
19:30pm : random dinner with my family, I only eat proteins and carbs (as clean as possible)
22:30pm : a can of tuna with 2 big cups of chocolate milk or 2 oranges (proteins and carbs)
I have specific goals for every type of training but my overall goal is to be able to give myself 120% in every training, every day! Unfortunately, this has not been the case for a while.
Now more specific goals for 2009 :
Ground game : I have to get more serious about this. I did not train very well this aspect of my game this last year. Technically I have improved a lot but physically and mentally I am not at my best level right now. I decided to join a new team in Brussels where I will train with some of the best fighters from Belgium. I will do my first training with them in January. I never care a lot about belt colors but I can make good blue belts tap when I am in my best shape. Now I want to get my belts and hopefully obtain a purple belt. My goal is to be able to make every purple belt tap.
The last three months I have also been doing some explosivity exercises found in the Hammer down strength article from Chad Waterbury : clap push-ups, jump box squat and jump shrugs.
Striking game : this is my strong point. I have a very good muay thai. I still need to improve my punching defense. I think I am going to focus myself on wrestling and strikes combinations in the next 3 months (strikes and takedown offense or strikes and takedown defense). My flexibility is not as good as it used to be. I also need to find a way to improve that (mostly for kicking).
In the last 6 months or so I ended every stand-up training with 5 min of burpees with the Tabata protocol (20 sec of exercise, 10sec of rest). I check after that if my heart rate can come down to 130bpm in less than a minute (right now I need 1min27 sec).
Physical training : I know my aim should be to be a better fighter and train only as a fighter but I still find myself wayyyy to small for somebody who is 1m80 (5 feet 9). When I started lifting weights I only weighted 65kg with probably 13-14% body fat. Now I am muscular but I weight only 73,5 kg with around 12% body fat, that?s not a lot!! I want to be big, muscular and lean but despite a lot of work and time and just cannot get to that. Maybe my love for MMA is getting in the way, maybe it is my nutrition, maybe I just have a bad genetic, I do not know.
This is where I need most help. I have a good work ethic and dedication but maybe I don?t do things like I should to get results.
This is my weight training right now :
Squat or deadlift (I alternate) : one set of 15 reps (as warming), 3 sets of 8 reps (and dumbbell pullover)
Close grip chin-up : one set of 15 reps (as warming), 3 sets of 8 reps
Barbell bench press : one set of 15 reps (as warming), 3 sets of 8 reps
Dips : one set of 15 reps (as warming), 3 sets of 8 reps
Barbell bent over row : one set of 15 reps (as warming), 3 sets of 8 reps
Military press : one set of 15 reps (as warming), 3 sets of 8 reps
A random abs exercice : 3 sets of maximum reps
Ok, I think I didn?t forget anything. Training is a very big part of my life. I love to train. I would really like to be at 120% in every training. I love to feel aggressive and powerful. People that train will probably understand that. Unfortunately I can?t get to what I want. This is why I am asking for your help now.