Thai Boxing, Judo, and 5/3/1

Strength Training Session

1st circuit (no rest between exercises)

Dips

  • Body-weight x 15

DB Curls

  • 25lbs x 15

Explosive DB Press

  • 30lbs x 40

Kettle Bell Swings

  • 30lbs x 25

Triceps Pull-down

  • 105lbs x 15

Machine Rows

  • 180lbs x 10

No rest between circuits

2nd circuit (no rest between exercises)

Dips

  • Body-weight x 15

DB Curls

  • 25lbs x 15

Explosive DB Press

  • 30lbs x 40

Kettle Bell Swings

  • 30lbs x 25

Triceps Pull-down

  • 105lbs x 15

Machine Rows

  • 180lbs x 10

No rest between circuits

3rd circuit (no rest between exercises)

Dips

  • Body-weight x 15

DB Curls

  • 25lbs x 15

Explosive DB Press

  • 30lbs x 40

Kettle Bell Swings

  • 30lbs x 25

Triceps Pull-down

  • 105lbs x 15

Machine Rows

  • 180lbs x 10

Deadlifts

135 x 3
225 x 3
315 x 2
365 x 1
380 x 1

Neck Harness

90 x 100
90 x 100
90 x 100

DB Hex Hold

30 x 20 seconds
30 x 20 seconds
30 x 20 seconds

Fingertip Push-ups

Bodyweight x 7
Bodyweight x 7
Bodyweight x 7

Neck Harness

90 x 100
90 x 100
90 x 100

Neck Curls

45 x 50
45 x 50
45 x 50

Muay Thai - 1 hour

Warmup

  • 30 seconds of running in place
  • 30 seconds of pushups
  • 30 seconds of fast jab-cross
  • 30 seconds of squats
  • 30 seconds of burpees

12 rounds on thai pads

  • 1 round (2 minutes) of right middle kicks
  • 1 round (30 seconds) of jab-cross-hook
  • 1 round (30 seconds) of jab-cross-left uppercut
  • 1 round (30 seconds) of jab-jab-hook
  • 1 round (30 seconds) of cross-hook-right uppercut
  • 1 round (2 minutes) of left middle kicks
  • 1 round (2 minutes) of cross-hook-right middle kick
  • 1 round (2 minutes) of right knee-left elbow and right knee-right elbow
  • 1 round (2 minutes) of cross-left uppercut-right knee-hook-right uppercut
  • 1 round (2 minutes) of left teep-catch teep-counter with either left or right middle kick
  • 1 round (2 minutes) of right middle kick-cross-hook-slit duck under the hook-counter with the cross
  • 1 round (2 minutes) of cross-left uppercut-right middle kick-hook-left uppercut

12 rounds holding thai pads

Finisher

  • hip and groin stretches

BJJ - 1 hour and 30 minutes

10 minute warmup

  • running (front, back, side to side)
  • pummeling
  • forward rolls
  • hip escape

50 minutes drilling technique

  • advancing from half guard to side control
  • moving from half guard to side control to full mount

30 minutes of sparring

  • I sparred 4 out of 5 rounds (each round was 5 minutes)
  • I have to control my breathing and look to limit my lay and pray when I am on top in full guard

  • Look for openings when I am on top in full guard to advance in to either half guard, side control, or full mount

Thai Boxing - 1 hour

10 minutes of running mixed in with

  • 10 right middle kicks
  • 20 pushups, 20 sit-ups
  • 15 right middle kicks
  • 20 pushups, 20 sit-ups
  • 20 right middle kicks
  • 20 pushups, 20 sit-ups
  • 10 left middle kicks
  • 20 pushups, 20 sit-ups
  • 15 left middle kicks
  • 20 pushups, 20 sit-ups
  • 20 left middle kicks
  • 20 pushups, 20 sit-ups

50 pushups immediately after running

2 rounds (4 minutes each round) of jab-cross using 3lb dumbbells immediately after 50 pushups

  • Fast jab-crosses with high knees during last 30 seconds of the round
  • 20 pushups during 30 second rest period between rounds

2 rounds (4 minutes each round) of shadow boxing

50 sit-ups using 3lb dumbbells in each hand to throw a jab-cross at the top of each sit-up

50 bicep curls using 3lb dumbbells in each hand, immediately after sit-ups

50 lateral raises using 3lb dumbbells in each hand, immediately after bicep curls

50 push presses using 3lb dumbbells in each hand, immediately after lateral raises

2 rounds (4 minutes each round) of alternating knees

  • 20 sit-ups during 30 second rest period between rounds

1 round (4 minutes) of jab-cross-hook

  • 20 pushups during 30 second rest period between rounds

1 round (4 minutes) of holding gloves for training partner to throw jab-cross-hook

  • 20 pushups during 30 second rest period between rounds

1 round (4 minutes) of jab-cross-hook-right low kick

  • 20 pushups during 30 second rest period between rounds

1 round (4 minutes) of holding gloves for training partner to throw jab-cross-hook-right low kick (I was checking the kick)

  • 20 pushups during 30 second rest period between rounds

1 round (4 minutes) of jab-cross-hook-right low kick-check training partners left middle kick

  • 20 pushups during 30 second rest period between rounds

1 round (4 minutes) of holding gloves for training partner to throw jab-cross-hook-right low kick (I was checking the kick)-I countered with a left middle kick which my training partner checked

  • 20 pushups during 30 second rest period between rounds

50 right middle kicks and 50 left middle kicks

Holding gloves for training partner to throw 50 right middle kicks and 50 left middle kicks

  • Sit-ups with training partner immediately after the 50 kicks

Finisher:

  • 1 round (4 minutes) of sit-ups with training partner
  • I have to accustom myself to throwing the muay thai style left hook as opposed to the boxing style left hook. I learned today that one of the purposes of throwing a muay thai style left hook is to have the option to counter with a left elbow which is easier to do with a thai style left hook

  • I have to slow down my anticipation of my training partner throwing a kick because it didn’t allow my training partner to throw his kicks effectively and I didn’t practice checking kicks as much as I wanted to

  • I have to stop stepping back every time when I am anticipating a person throwing a kick. It has its advantageous but not when I am practicing checking kicks

Deadlifts

135 x 3
225 x 3
315 x 2
365 x 1
385 x 1

Machine Rows

180 x 5
270 x 5
320 x 5

Barbell Glute Bridges

135 x 5
225 x 5
315 x 5

Neck Harness

90 x 100
90 x 100
90 x 100

Neck Curls

45 x 50
45 x 50
45 x 50

Plate Curls

10 x 5
10 x 5
10 x 5

DB Reverse Curls

75 x 5
75 x 5
75 x 5

DB Curl Up

40 x 5 (3 second hold at the top)
60 x 5 (3 second hold at the top)
60 x 5 (3 second hold at the top)

Muay Thai - 1 hour

Warmup

  • 1 minute of jumping jacks
  • 1 minute of pushups
  • 1 minute of planks
  • 30 seconds of pushups
  • 30 seconds of planks
  • 30 seconds of jump squats
  • 30 seconds of squat hold
  • 30 seconds of jump squats
  • 30 seconds of squat hold
  • 30 seconds of v-ups
  • 30 seconds of russian twist
  • 30 seconds of v-ups
  • 30 seconds of russian twist
  • 30 seconds of left leg lunge hold
  • 30 seconds of left leg lunges
  • 30 seconds of right leg lunge hold
  • 30 seconds of right leg lunges
  • 30 seconds of left leg lung hold
  • 30 seconds of left leg lunges
  • 30 second of leg leg lung hold
  • 30 seconds of right leg lung hold
  • 30 seconds of right leg lunges
  • 30 seconds of right leg lung hold

7 rounds on thai pads

  • 1 round of jab-cross
  • 1 round of jab-cross-inside left kick
  • 1 round of jab-cross-inside left kick-right cross
  • 1 round of right low kicks
  • 2 rounds of inside left kick-cross-hook
  • 1 round of inside left kick-cross-hook-right low kick

7 rounds holding thai pads

Keep up the good work fella, you’re doing great

[quote]donnydarkoirl wrote:
Keep up the good work fella, you’re doing great[/quote]

Thanks for the support brother. I really do appreciate it especially coming from a fighter such as yourself.

Gun Range - 1 hour

100 rounds from various distances

  • 30 rounds from 7 yards
  • 30 rounds from 15 yards
  • 20 rapid fire rounds from 15 yards
  • 20 rounds from 25 yards

Muay Thai - 1 hour

Warmup

  • 1 minute of pushups
  • 1 minute of knees from the clinch
  • 1 minute of situps
  • 1 minute of squat jumps
  • 1 minute of checking leg kick-counter with right low kick
  • 1 minute of checking leg kick-counter with right middle kick
  • 1 minute of teeps

5 rounds holding thai pads

5 rounds on thai pads

  • 1 round of checking leg kick-cross-hook-low right kick
  • 1 round of cross-left uppercut-right low kick-right middle kick
  • 1 round of checking leg kick-counter with cross-left uppercut-cross
  • 1 round of catching leg kick-counter with right middle kick-right middle kick
  • 1 round of checking leg kick-counter with hook-right uppercut-push opponent-right low kick

Finisher

  • Held thai pads for training partner to do 100 right middle kicks and 100 left middle kicks
  • 100 right middle kicks (sets of 10)
  • 100 left middle kicks (sets of 10)

BJJ - 1.5 hours

10 minute warmup

50 minutes drilling technique

  • moving from starting position to side control (gripping the opponents right knee via gi with left hand and lapel with right hand, bended my left knee in a lunge position, right knee cut, moved into side control)
  • advancing from side control to taking the opponents back when he gives up his back in the turtle position, then I keep my left knee deep inside the opponents stomach, turn him over by control lapel with right hand, then obtain a seat belt grip
  • moving from the last position mentioned above to the submission by fighting for the choke after obtaining the seat belt grip, opponent counters the choke, then I bring my left hand over his head, I grab his right hand, and put it in a kimura, then I bring my right leg over opponents hips and set up the arm-bar

30 minutes of sparring

  • 15 minutes of trying guard passes on different opponents
  • 2 rounds (6 minutes each) of rolling
  • I sparred today with another white belt who has a lot of experience (more than me) and must have submitted me at least 5 times. He put me in a lot of bad positions such as full mount, full mount choke, arm-bars, and neck choke when I went for a single. Being submitted, put in bad positions is all part of the learning process to get better. I know I need to work on a lot of the fundamentals because I find myself trying to rely a lot on my strength which does help but when a guy is that more technical than I am, even if I outweigh him by 20-30lbs, he will submit me easily.

  • I need to dedicate more training time to grappling such as bjj and wrestling.

BJJ - 1 hour

10 minute warmup

  • running, rolls, shrimp escape and hand fighting drills

30 minutes drilling technique

  • starting from ankle lock position and then transitioning into a knee submission

20 minutes of sparring

  • 4 rounds (5 minutes each) of rolling

Muay Thai - 1 hour

Warmup

  • 3 minutes of jump rope
  • 20 pushups, 20 squats, 20 sit-ups

6 rounds of technical sparring

  • 1 round of slipping the jab-counter with right uppercut-hook
  • 1 round of the same above except I was holding the gloves for my training partner and he was slipping and countering
  • 1 round of jab-cross-slip the jab-counter with right uppercut-hook
  • 1 round of the same above except I was holding the gloves for my training partner and he was slipping and countering
  • 1 round of cross-hook-slip the jab-left uppercut-cross
  • 1 round of the same above except I was holding the gloves for my training partner and he was hitting, slipping, and countering

6 rounds of situational sparring

  • 2 rounds of me throwing either 1 punch or 1 kick and my training partner doing the same. Both of us were defending against the punch and kick
  • 1 round of me throwing various 4 punch combinations, ending with the jab, and my training partner doing the same
  • 1 round of me throwing punches and my sparring partner throwing leg kicks
  • 1 round of me throwing leg kicks and my sparring partner throwing punches
  • 1 round of throwing 4 to 6 punch combinations, ending with a hard leg kick, and my sparring partner doing the same

4 rounds of light sparring

  • I found a lot of success switching stances and throwing the rear left leg kick from the southpaw stance, into both my opponents lead leg and throwing an inside kick into the rear leg

  • I was focusing a lot today on setting up my kicks and luring my opponents in for inside kicks from both the orthodox and southpaw stance. I did a lot of countering. I felt very relaxed in the ring, my defense from the inside fighting positions was solid

  • I have to utilize my jab more, throw more hooks, too, since my left hook is my bread and butter punch

  • I have to continually work on checking leg kicks. I am getting better at it, but, I still should be checking and defending more against leg kicks

Machine Rows

180 x 5
270 x 5
270 x 5

Chin-ups

Bodyweight x 10
Bodyweight x 10
Bodyweight x 10

Pull-up Finger Holds

Bodyweight x 30 seconds
Bodyweight x 30 seconds
Bodyweight x 30 seconds

Plate Pinches

30 x 12 seconds
30 x 30 seconds

Gripper
150 x 30
150 x 20

Deadlifts

135 x 3
225 x 3
315 x 2
365 x 1
385 x 1
390 x 1
395 x 1

Barbell Glute Bridge

135 x 5
225 x 5
315 x 5

Plate Wrist Curls

10 x 10
10 x 10
10 x 10

DB Reverse Wrist Curls

75 x 5
75 x 5
75 x 5

DB Curl Up

60 x 3 (3 second hold at the top)
60 x 3 (3 second hold at the top)
60 x 3 (3 second hold at the top)

Muay Thai - 1 hour

Warmup

  • 1 minute of jumping jacks
  • 1 minute of pushups
  • 1 minute of alternating knees
  • 1 minute of situps
  • 1 minute of jump squats
  • 1 minute of fast punches

8 rounds on thai pads

  • 1 round of jab-cross-jab-right middle kick
  • 1 round of jab-cross-left middle kick
  • 1 round of cross-left uppercut-right low kick
  • 1 round of hook-cross-swich to southpaw stance and throw right hook
  • 1 round of jab-cross-hook to the body-right knee
  • 1 round of jab-cross-hook-right middle kick-jab-cross-hook-pretend to throw right middle kick-switch to southpaw stance and throw left knee
  • 1 round of overhand right-left uppercut-left uppercut-right middle kick
  • 1 round of blocking the jab-countering with jab-right middle kick and blocking the jab-countering with hook-right middle kick

8 rounds holding thai pads

Judo - 1.5 hours

15 minute warmup

  • jogging, side to side, backwards running, forward rolls, backward rolls, situp then push body with hands only

5 minutes of grip fighting

  • breaking the opponents grip when he has his hands on my lapel
  • breaking the opponents grip when he has his hands on my sleeve

60 minutes of drilling technique

  • fireman’s carry
  • advancing from opponents counter to fireman’s carry to a throw (shifting hips, dropping down, and throwing)

10 minutes of sparring (randori)

  • 2 rounds (5 minutes each)

2 minutes of sparring from bad positions

  • 30 seconds of being in a full mount position and fighting to get up
  • 30 seconds of being in turtle position and having opponent take your back and then fighting to get up
  • 30 seconds of putting opponent in full mount position and not allowing him to get up
  • 30 seconds of taking opponents back and not allowing him to get up

BJJ - 1 hour

5 minute warmup

  • forward rolls, backward rolls, hip escape

30 minutes drilling technique

  • starting from side control and jumping onto one leg to the other side (repeated this drill 10 times)
  • moving out of side control to omoplata then taking the person’s back
  • tripod sweep

10 minutes of sparring from knee on belly position

  • I started all matches with my knee on the person’s belly
  • the purpose was for me to get into full mount while the other person tries to sweep or get me into half guard

15 minutes of sparring

  • 2 rounds (5 minutes each) out of 3 rounds of rolling

Muay Thai - 1 hour

Warmup

  • 3 minutes of jump rope
  • 20 pushups, 20 squats, 20 sit-ups
  • 2 minutes of shadow boxing

3 rounds of technical sparring

  • 1 round of parrying the jab and throwing the jab
  • 1 round of jab from the orthodox stance and jab from the southpaw stance
  • 1 round of parrying training partners jab from the orthodox stance and parrying the jab from the southpaw stance

10 rounds of situational sparring

  • 1 round of throwing 1 punch only and defending against training partners 1 punch
  • 1 round of throwing 1 kick only and defending against training partners 1 kick
  • 1 round of throwing 3 to 4 punch combinations and defending against training partners 3 to 4 punch combinations
  • 1 round of throwing 3 to 4 punch combinations from the orthodox stance and defending against training partners 3 to 4 punch combinations from the southpaw stance
  • 1 round of throwing 3 to 4 punch combinations from the southpaw stance and defending against training partners 3 to 4 punch combinations from the orthodox stance
  • 1 round of throwing punches and kicks in a combination and defending against them from the training partner
  • 1 round of throwing punches and kicks in a combination from the orthodox stance and defending against them from the training partner who is in the southpaw stance
  • 1 round of throwing punches and kicks in a combination from the southpaw stance and defending against them from the training partner who is in the orthodox stance
  • 1 round of throwing only punches while defending against training partners kicks
  • 1 round of throwing only kicks while defending against training partners punches

4 rounds of light sparring

  • I focused a lot on head movement and I noticed an improvement from last week’s light sparring session

  • My timing was very good tonight. I was countering a lot of guys off of their jabs. For instance, I was switching to southpaw, parrying the jab quickly and countering with the jab and hook. Another counter I found a lot of success with was when I was timing my opponents jab and hitting them with an inside leg kick

  • I threw more punches in bunches and kicks in combinations during my light sparring session

  • Now for things that I need to work on…I was partnered up with an experienced guy during our situational sparring and we were in-fighting a lot. As I threw the left hook, I was getting countered a lot and hit flush with the counters. My training partner and instructor told me that I was throwing my hook too wide and too slow. I’m glad they told me this because now I need to focus on throwing short quick punches when I am in-fighting

Muay Thai - 1 hour

Warmup

  • 30 seconds of jumping jacks
  • 30 seconds of alternating knees
  • 30 seconds of situps
  • 30 seconds of t-pushups
  • 30 seconds of pushups with knee to the side
  • 30 seconds of alternating superman
  • 30 seconds of standing alternating superman
  • 30 seconds of side crunches (left side)
  • 30 seconds of side crunches (right side)
  • 30 seconds of squats
  • 30 seconds jump squats
  • 30 seconds of alternating lunges
  • 30 seconds of bicycle crunches

7 rounds focusing on the teep

  • 1 round of front teeps with training partner
  • 4 rounds of throwing front teep and countering training partner’s right middle kick with front teep
  • 1 round of catching front teep and sweeping training partner
  • 1 round of throwing front teep-right low kick

6 rounds on thai pads

  • 1 round of jab-cross-push training partner-front teep-right middle kick
  • 1 round of front teep-right middle kick
  • 1 round of front teep-right hand superman punch-hook-right middle kick
  • 1 round of front teep-jab-cross-left uppercut-right middle kick
  • 1 round of front teep-pretend to throw front teep and throw right teep
  • 1 round of right middle kicks

6 rounds holding thai pads

Judo - 1 hour

15 minute warmup

  • jogging, side to side, inside-out, backwards
  • forward rolls, backwards roll, front and backwards rolls
  • situp then push away
  • pummeling
  • running in place, break-falls, high jump with knees bent

40 minutes drilling technique

  • ouchi gari
  • advancing from ouchi gari to side control

5 minutes of sparring from bad position

  • started out on the ground with opponent standing and grabbing my ankle and I attempted to stand back up
  • I grabbed opponents arm in an attempt to hold them down and not allow them to get up
  • I only had 4 and a half hours of sleep. I really want to make a strong commitment to improving my grappling. You will see more Wrestling and BJJ training entries. This is a big part of my game that I need to improve upon. When I was on the ground and I tried to get up but didn’t. A mixture of being tired (not enough sleep) and also needing to improve upon this area were the reasons for today’s lackluster performance.

Thai Boxing - 2 hours

10 minutes of running mixed in with:

  • 30 alternating knees
  • 50 alternating knees
  • 30 alternating teeps
  • 50 alternating teeps

20 pushups immediately after 10 minutes of running

1 round (4 minutes) of the following continuously:

  • 10 right middle kicks
  • 10 left middle kicks
  • 10 pushups
  • 10 situps
  • 10 squats

1 round (4 minutes) of jab-cross with 3lb dumbbells in each hand

1 round (4 minutes) of alternating knees with 3lb dumbbells in each hand

50 situps immediately after alternating knees

50 right middle kicks and 50 left middle kicks

100 alternating knees

20 pushups after alternating knees

5 rounds (4 minutes each) of sparring

4 rounds (2 minutes each) on the thai heavy bag

  • 1 round of jab-cross-hook-knee
  • 1 round of right middle kick-right middle kick
  • 1 round of jab-cross-hook-right middle kick
  • 1 round of jab-cross-jab-cross-right middle kick

10 switch kicks on the thai heavy bag, immediately followed by 15 switch kicks, immediately followed by 20 switch kicks

100 alternating knees on the thai heavy bag

4 rounds (4 minutes each) of clinching

  • There was a bunch of other stuff I did, but, I just can’t remember. These were 2 tough hours of training

Judo - 1 hour and 30 minutes

1 hour and 15 minutes drilling technique

  • Uchikomi
  • Deashi harai (advancing foot sweep)
  • Harai tsurikomi ashi (lifting pulling foot sweep)
  • Osoto gari (large outer reap)
  • Scarf hold
  • Escape from scarf hold
  • Armbar when opponent is in turtle position
  • Scissor sweep

15 minutes of newaza