Frosts Log

[Frost]

21/7/2010

conditioning

15 minutes dynamic warm up

then 1 set HICT 16 minutes 15ky step ups, average HR 160bpm

[Frost]

22/7/2/2010

5,3,1 again
box squat, warm ups then 1)220 x 5, 2) 270 x 5 3)300 x 7
bench warm ups then 180 x 5, 2) 200 x 5, 3)220 x 7

3 sets bench 135 x 10 reps
cable flys 4 sets 12 reps
tricep push downs 3 sets 10 reps

[Frost]

24/7/2010
1hr MMA class +sparring
started with stand up worked straights into body shots and angling off with hooks for the first half, then worked the ground from guard, striking from the bottom using elbows, basic subs and sweeping them if they stood up or using up kicks..also worked how to stand up safely.

only got 1 round of parring in before a lad managed to break his arm badly, so stood round chatting to some lads on the leicester tigers rugby strength and conditioning staff as the paramedics worked on him, they told some funny stories about the genetic freaks they train.

1 hr grappling class and 30 minutes sparring.

warmed up with a round of sparring then worked side control and scarf hold, chaining subs together and moving round the opponent, key lock, kimura and arm bar were used alot, finished with several rounds of isolated sparring starting in side control and going until sub or escape.

last 30 minutes were spent rolling with one of the other HWs, landed some nice kimuras, triangles and took his back a few times, then showed him a few passes to use in open guard.

[Frost]

27/7/2010

5,3,1 5 day

military press (did a set of chins bewteen each set, 3 reps each set total 5 sets) warm up then 1) 90 x 5 2) 110 x 5 3) 127 x 7.

Lower warm up then squats 1) 220 x 5 2) 290 x 5 3) 300 x 5. leg press 330 x 12 x 4 sets. Finished with 30 crunches and 20 back raises x 2 sets

[Frost]

28/7/2010

2hrs Grappling

1st hr was basic guard opening drills, working on either forcing them to open the legs or waiting them out/baiting them with subs. also covered proper posture in the guard both low and high.

2nd hour was more advanced and competition based seeing as guys are competing this weekend. started out with 2 x 5min flow rolls to warm up, then isolated sparring from various positions guys might find themselves in at the comp, ie started from side control on a few rounds, standing on a few rounds, guard and mount. |Each round was 3 mins with increasing resistance so guys could find what worked for them, finsihed with 2 x 5 min rounds of standing to ground and sub, caught a nice rear naked on one guy and a lovely arm bar, stupidy crossed my feet whilst looking for a rear naked on a visiting russian sambo guy and got leg locked, but returned the compliment a bit later with a rolling toe hold.

finished with 10 minutes foam rolling

[Frost]

29/7/2010
Am 20 minute dynamic stretching

Lunch Time Max whole body

Power snatch (first time in ages) so kept it easy worked up to 135 x 2 x 3 sets

Squats, kept it light as wanted to work on form and going low (normally box squat or squat highish) worked up to 270 x 5

Bench worked up to 220 x 3 (tired) then 135 x 10 x 3 sets.

3 sets 10 reps cable cross overs. 3 sets 10 reps tricep pushdowns.

[Frost]

30/7/2010

AM 20 minutes dynamic stretching

PM 45 minute cardiac training, average HR 143bpm. 30 minutes stair running, 15 minute shadow boxing

later foam rolling and isometric stretching

[Frost]

3/8/2010

AM 45 mintues cardiac out put, average hr 137bpm, used 20 minute cardio machine, 15 minutes 3 x 60kg power clean + 3 min shadow box and 10 minutes 5 x explosive pull up + 6 x 60kg exp jump (last 2 supersetted with about 2 minutes rest between so close to 4 min rest between sets of same exercise)

then bench, worked up to 220 x 5 x 2sets
squats (working on going low) 270 x 5 x 2sets.

[Frost]

6/8/2010

warm up then very low box squat worked up to 3 x 270 x 2 sets with sets of 3 chins between each set, total 6 sets

incline bench 180 x 5 x 2 sets

then core work followed by 30 minutes cardio average HR 135bpm

[Frost]

week begining 9/8/2010

new job means no gym at the moment . so this week i did 2 x 2hrs MMA training. Covered clinch stand up and conditioning in the second day of training, in the first day covered conditioning and ground work

[Frost]

21/8/2010

"hr MMA and grappling class

1st hour worked stand up into knees and elbows, also worked the Thaiclinch, entering into it, how to knee correctly and how to break out of it. Finished with several rounds of clinch work.

2nd hour worked grappling, started with pummeling then worked the snatch single (its the coaches favourite leg attack, feels its much safer than the double and the low single). Worked setting it up from the clinch, how to finish it and then worked on defence against it, overhook head position, leg position, etc also worked garcias version of the guilotine (bringing the elbow onto the shoulder and making it much tighter). Then worked the ground, mainly side control specifically moving from normal side control to overhooking and using the near arm to control the hip. Also worked the shoulder of justice which is always fun

Then isolated sparred from side control for a few rounds

[Frost]

24/8/2010

Weights and 2hrs MMA training

started off with some bench and pull downs. worked up to 4 sets of 12 in the pull downs and on the bench up to 265 x 6 x 2sets.

MMA class started with 5 x 3 minute rounds on the thai pads, mixing hands in with low kicks. then sparred it out for a few rounds. Then went to the ground, worked escapes from the mount as well as turn overs and escapes from half guard.

[Frost]

28/8/2010

MMA and grappling 2hrs total

The MMA class was different today, we had about 6 guys all down getting ready for their next fights so the coaches ran a squad training day putting everyone through some fight prep work. We spent the first 30 minutes running footwork and hips drills, this is how they train the fighters, drilling basics over and over doing lots of positional sparring and ensuring good footwork and hip movement under pressure.

The last 30 minutes was using those drills with a partners and sparring in various positions, hips movement and escapes from the mount, from under half guard and get ups from the guard up against the cage wall. We did endless rounds against light strikes and varying degrees or pressure.

Grappling class started with pummeling, then we spent the class on the basics of the back mount, how to hold it, how to use both hooks, single hook and outside control and how to lock the choke in and finish it. We then looked at defending and escaping the position, and finished with several rounds of isolated sparring from the back mount

[Frost]

2/9/2010

MMA class

warmed up with 3 rounds on the heavy bag, a round of shadow boxing to double legs and finished with around of basic pumeling in the clinch

Then did 8 x 2 minute rounds of stand up sparring, followed by 30 minuites technique work defending against combos and kicks

Finished with a 20 minute light roll to sub, just kept going with the same partner

nice workout

[Frost]

a change in work patterns means i can no longer attend my gym, which means i work out at home how and use the limited weights at my MMA, not a real problem but a change none the less

Have decided to do 5,3,1 with some conditioning on the side.

Tday i tested my 1rep MPress using a bar i dont know the weight of so am just going by the actual weights, worked up to 64kg. then did 4 x 10reps dips, 2 x 10 reps 30kg RDL and 3 x 10reps lying rows. warmed up with 2 sets of 30 rep crunches and 2 sets 20 reps lying back raises. also did 1 set 10 reps reverse crunch