Peter's MMA & strength training log

[pdellorto]

1/25/14

AM: MMA. Standup with J-L, B~. Worked my drop-step setup.

***

Trained with the Hands Police today. Any telegraphing twitch or failure to cover is noted and commented on. Good stuff.

[pdellorto]

1/26/14

Rest day.

[pdellorto]

1/27/14

PM: Full Body Workout

Warmup: Foam rolling, lacrosse ball rolling, mobility drills, TKEs, Airdyne SS 5 mins 1.7m

1) Pallof Press - 3 x 5e x 5s x #8
2a) Pushup - 3 x 16
2b) TRX Row - 3 x 16
2c) Bulgarian Split-Squat - 3 x 10e x bw, 10, 10
3a) Swiss Ball Squat - 2 x 20 x 2s pause
3b) Calf Raise - 2 x 100
4a) Kneeling Pulldown - 3 x 15 x 90
4a) Hammer Curl - 3 x 15 x 25
4a) Triceps Pushdown (rope) - 3 x 15 x #12
5) Prowler (H/L) - 6 x EconoProwler + 120
6) Prone BPA - 100 x red band

***

Warmup went well.

PPs - been a while, these felt good.

Pushups/TRX rows - felt very solid.

BSS - hard but good. I'll go for slightly heavier next week.

Squats/Raises - also good. I cut it to 2 sets just because 3 seemed a lot with the BSS and prowler.

Pulldowns - just right, I couldn't have done 16 on the last set or 95 on any set.

Hammer curls - perfect weight for these. Felt great.

Pushdowns - I did the short version, with arms tucked. Felt okay.

Prowler - hard to run it today, but it was hard enough. Next time I'll throw 5-10 more on it.

BPAs - back to doing these, they felt good. My shoulder is clearly improving.

[pdellorto]

1/28/14

Noon: MMA class. Worked ground from the top with S~, my coach Phil, and our kickboxing instructor Mike. 8 years and this is the first time Mike and I did ground. Good practice today.

[pdellorto]

1/29/14

Rest day.

[pdellorto]

1/30/14

Noon: MMA. Standup with S~. Worked my one-two and dropstep.

[pdellorto]

1/31/14

Afternoon: Cardio

Warmup: Foam rolling, lacrosse ball rolling

Elliptical Tabata - 1 minute warmup, 4 minute Tabata, 10/100, 0.19m

***

Tabata felt good, solid.

[pdellorto]

2/1/14

AM: MMA class. Did ground and some standup kicking w/T~ and M~ and S~.

[pdellorto]

2/2/14

AM: Mobility drills and band work, 2 minute squat, 2 minute seiza.

[pdellorto]

2/3/14

AM: Full Body Workout

Warmup: Foam rolling, band work, mobility drills

1a) Pushup - 5 x 10
1b) KB Row - 5 x 10e x 20kg
1c) Box Squat - 5 x 20
2a) Band Curl - 3 x 20 x orange band
2b) BPA - 3 x 20 x purple band
2c) Box Squat - 3 x 20

***
Snow day, couldn't get to the gym so I worked out at home. I had this idea of doing 10 x 10, but I realized around set 3 that 10 sets was just silly. My shoulder wasn't up to it. So I added box squats to the next triple to get my reps up.

Pushups/rows/squats - felt really good, but I didn't want to push it.

Curls/BPAs/squats - also felt good, especially the squats.

[pdellorto]

2/4/14

PM: Foam rolling (hips, legs)

***

Did my foam rolling while I was playing a video game.

[pdellorto]

2/5/14

Morning: Shoveling icy snow.

Afternoon: Light workout.

Warmup: Mobility drills, foam rolling, lacrosse ball rolling, upper body band work

1a) Curl/Squat/Press - 10-1 countdown, 25# DBs
1b) TRX Row - 10-1 countdown
2) Chest Pass - 3 x 60 x 6# ball, 60 seconds rest

***

Just a quick workout so I could get home before the roads iced up.

Curl/Squat/Press - curl, then squat, then push-press. Felt okay, could have gone heavier except for the curl part. Could go heavier if it did a power curl or power clean.

TRX rows - felt fine.

Chest Pass - I wanted to do 30s, but I forgot my countdown capable stopwatch. So I estimated 60 slams in 30 seconds and did that. Tiring, need to get better at these.

[pdellorto]

2/6/14

Foam rolling - hips, legs

[pdellorto]

2/7/14

Recumbent Bike Intervals - 1 min, then 20s/10s x 8 x L21

[pdellorto]

2/8/14

Rest day.