danny81

alright. I dont have regular acces to a gym for a few weeks until i buy my home gym. so for a few weeks my workouts will be mainly body weight. if someone could help me I would appreciate it. especially fighters(IE. wrestlers boxers, kickboxers, MAs, MMAs). Mainly because i am into MMA and boxing(mainly boxing). I will start posting tomorrow. thanks

danny81

Cardio:

100 yard sprint then 100 yard jog repeat 3x for a total of 4x. this is 400 yardssprinted and 400 yards jogged
I know im slow but, 4.26 min.

2 x 100 jumpropes

BoneCrusher

Are you acquainted with the bit torrent scene?

danny81

yes. I know what it is and I have used it a few times. why?

fufu

I can help a little bit.

Work on your rotational strength. In whatever sort of fight you are going to but rotating constantly to produce punches and throws. Think of the old Tyson punches, he produced so much power using those hips..

Here a few things you can do.

Crunch plate twists
Wood chops
standing twist press w/ cable or band
Standing twists with sandbags over your shoulder
YouTube - Half Kneel Sequential Chop
YouTube - Half Kneel Sequential Lift

Here are a couple cool videos, you can find some ideas from these.
YouTube - Hardcore Training - RossTraining.com
YouTube - Budget Training - RossTraining.com

That is all I can think of for now.

Search these on the internet and you should be able to find some photos.

fufu's 1337 Journal

Your diet will set you free.

danny81

thanks. this was my core workout for today. no rest inbetween


wheel roll out
v-up
side twist
repeat 2x to make it a total of 3x

my scores where
wheel roll out 6 6 6
v-up 10 8 10
side twist 6 6 6

then right after i did 20 chinnies to each side.

danny81

alright havent done my journal in a while.

here is my workout for today.

Cardio:

4 200 yard sprints with 100 yard walk in between.

Later today i will go play some basketball.

Core:
I did a circuit of these 3 excercises with no rest in between.
kneeling Wheel rollout 8, 8, 8
V-Up 10, 10, 7
Lieng down leg twist 6,6,6
then once i went through that cycle three times I did 21 chinnies each side.

danny81

Core: no rest inbetween.

incline twist crunch, lying leg raises with push at top, incline twist crunch, lying leg raises with push at top.

boxing:

2 rounds shadowboxing
2 rounds pad work
3 round heavy bag
2 round(no rest inbetween) jumprope

Bakerboy

When are you going to start your new program? Do you have access to a gym or do you workout at home?

The boxing stuff looks good.
To start with you may want to only lift 2 times a week. If you are still planning to do a total body program.

No strength within, no respect without - Kasmiri Proverb

danny81

yah. imstarting next week. i wanted to start this week, but this week im trying to find out the amount of weight i can do for each excercise for 3x10. is their any other way to find out besides taking a week of lifting?

danny81

today 5 sets of sprint up hill then walk down.

then

3x
kneeling wheel roll out, 8,8,8'
v-up 10,7,6
side twist 7,7,7


then a set of chinnies 37 each side.

danny81

3 min rounds.
2x 3 pound weight shadow boxing
1x 5 pound weight shadow boxing
3x heavy bag
2x(no rest inbetween rounds) footwork around bag
1x pad work only right cross
1x pad work only left hook

Core:

2x roman chair till failure
40 medicine ball shots to stomach
15 medicine ball shots each side

danny81

Boxing: 3 minute round 30 sec rest
3x heavy bag
3x pads
2x speedbag(no rest)

Core:
no rest

inclined situps(twist), chin rolls, inclined situps(twist), chin rolls, rest, inclined situps(twist), chin rolls

Cardio:
basketball
Football
tennis

BoneCrusher

There are torrents with great MMA workout routines that look pretty good. Are you a member of any private trackers?

danny81

no.
do you know of any trackers or things with routines or good books on MMA. thanks

BoneCrusher

PM me an email addy ...

danny81

I am 6 ft 163 pds

Cardio:
4x 200 yard sprints

Lifting:
Snatch 8x2
45,55,65,75,75,75,75,75
Everything else is 4x10

Superset
Deadlift 115,125,125,125
DB bench 20,40,40,40

Superset
Lunge 30,30,30,30
DB rows 20,25,30,35


Then i did 3 sets of 15 chinrolls
3 sets of 15 neck strengtheners forward with 15lbs
wrist curls 15 pds 3 sets of 15

Core
Circuit
3x
Kneeling wheel roll out
v-up
russian twist
rest

then at the end one set of high reps of chinnies.

danny81

boxing/kickboxing:

2x shadow boxing
2x pad work
3x heavybag
2x(box straight through round) speedbag

Core

roman chair, lying leg lifts, weighted decline crunch w/twist, roman chair, lying leg lifts, rest, lying leg lifts, weighted decline crunch w/twist

Bakerboy

What's a chin roll?

And chinnies??

No strength within, no respect without - Kasmiri Proverb

kinkery

this journal wont last long

mike456

u are a fuckin asshole

Journal

kinkery

danny81

why wont it last long? i have been doing the boxiing and the cardio for about 4 months now. anyway. a chinnie is like this
6 Pack Abs Exercises - Elbow To Knee Oblique Crunches For Six Pack Abs
exceept you keep your legs off the ground at all times and same with your upper back. then you touch your right elbow to your left knee and then left elbow to right knee at a slightly fast speed.

A chin roll is when you go into pushup position, but put your chin on the ground and ut your hands on your hips and roll your chin form side to side(touch your ears to the ground on each twist) thanks for the responses guys.

Double D

I was thinking you are being an asshole as well. Oh well everywhere has em. The thing is we got rid of most of the ass bags around here. Seems one pops up now and then.

danny81

w.e IDC. anyway. double d. im supposed to do the workout the workout for 8 weeks. since im a noob when im done with the 8 weeeks should i do it over or should i get a new routine?

BoneCrusher

DC was talking about kinkery not you danny. The answer to your question is as you progress so should your routines progress. You will be in need of something a little more difficult by then ... but not much. Two months isn't very long so don't worry about it. You'll add more types of lifts as you learn more and you will evolve as long as you DON'T STOP LIFTING ... !!!!

Double D

Well just starting off theres no reason to use any type of periodzation. Just stick with a set amount of sets and reps for the first few months then after that start using some sort of periodzation.

Double D

Sorry I guess I didnt answer your question to well. After 8 weeks even though you are new you may need a deload week which is take about 40-50% of your 1rm and do it for X amount of sets and reps. This just gives your system the rest it needs.

danny81

o alright thanks. BTW bone crusher. i knew he was talking about kinkery. but i was saying w.e IDC kinkery could say what ever he wants. it doesnt effect me. thanks tho guys. BTW i finished my routine and wow i didnt realize how weak my legs where. =\. i will post it up as soon as i finish my core. one more question when doing the one leg RDLs what muscles are supposed to burn. because my lower back and calves where burning the most and a little hammys and glutes.

danny81

wow I never realized how weak my legs are.

Hill sprints, walk down hill x4

clean and press 8x2
35, 55, 65, 75, 80, 85, 85, 87 1/2

superset
front squat 4x10
55, 55, 65, 75
chin-up(palms facing away)
9, 8, 7, 6

superset
One arm OH press 4x10
15, 15, 15, 17 1/2
Single leg RDL 20, 20, 20, 20 (2 20 pound dumbells)

Core
Circuit
Wheel rollout 13, 10, 9
v-up 15, 12, 10
lying twist 8, 7, 5
chinnies 21