Been super busy fixing up the new house, hosting family visits, etc. I haven’t been boxing in 2 weeks but this week I’m getting back into shape so I can start at the MMA gym next week.
Here is the strength and conditioning program I’m going back on:
Running – I ran three 8 min miles yesterday. I mainly use steady distance running to work out the soreness in my legs from squatting and to check my endurance increases from sprinting.
Before I was doing 3 miles in the late 7 mins and occasionally would sprinkle a fast (7 mins flat) mile in the middle of the run. Someday I want to run two 6 minute miles.
Sprint Intervals – Tonight I’m going back to a favorite workout of doing 5-6 intervals of 400m sprints followed by 20 push ups.
Other Intervals – I take various exercises like pushups, squats, lunges, jump rope, shadowboxing, sledge hammering and burpees, and pick 6 of them. I do the 6 for 30 sec each over the duration of one 3 minute round. Then I repeat this for a total of 3 rounds.
Injury prevention – Rehab exercises for rotator cuffs and work on neck flexibility and strength. I have to get my neck strong for grappling.
Maximal Strength Training – I had lifted at the boxing gym where I just let my membership run out, so I have nowhere to lift until I sign up at the new MMA school. I was doing Olympic lifts and sort of following Mark Rippetoe’s Starting Strength program but doing 2 sessions/week instead of every other day.
July 13th, 2010 at 5:56 pm
As a fellow nerd/boxer, I have been reading your blog for awhile and I’m really glad to see you posting again. Can’t wait to read about your transition to MMA – I’m curious to find out how your approach will be different.
July 16th, 2010 at 12:14 pm
Thanks Jess.
I just checked out your blog, looks interesting.
July 19th, 2010 at 5:11 am
Your training schedule looks like it will get you back into great fighting shape. I wish you the best of luck in your MMA travels.
Over the weekend I attended a martial arts/boxing camp and learned a simple but effective training technique. Take 10 lb dumbells, one in each hand, and stand with your hands in fighting position, but just a bit higher. The purpose is to train your body to keep your hands up even when you are tired.
I hope that helps.
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