Archive for the ‘Advanced Conditioning Workouts’ Category

Metabolic training – Circuits

Activity: CT
Training Partner: NA
Calories intake: 3210
Exercise calories: 389

    Session

5 rounds of

100 x rope turns singles (or double unders)
40 x Kb Swing
30 x MT climbers
20 X MB Slams
20 X KB lunge
10 x KB suitcase dead lift
6ps x KB clean jerk
5 x BAG slam x 2 followed by 2x Lateral burpee

DAMAGE: Rhomboids
NOTES: Make sure you use your legs to lift the heavy bag. This is the most intense workout in a long time. It was also freaking hot today 32 deg in the shed.

CT – Session #289

Training Partner: Louise
Calories intake: 2850 cals
Exercise calories: 532 cals
Motivation level : High
Energy Level: High
Sleep: – 6.5 hrs
IF: – 14.5 hrs

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

3 sets

20 x DB Punch Walk
20 x Kb Swing
10 x KB windmill
SSet: 5ps x Rolling Pistol / 10 fast boxing ( 1ps pistol then a box for 10 hits then repeat for 5 reps per side)
SSET: 30 x Mountain climber / 30 x TRX mountain climber
Rest 30 seconds

2 Set

10 x MB pass and Sprawl
20 X up Wall throws
sset: 10 X wrestler Sitout / 10 x Lateral burpee
SSet: 10x KB circle / 10x KB Ribbons
100 skips

2 Sets

5 x Boxing combo (6 hit Muay Thai combo then one KB TGU per side repeat)
5 x 5 Stage leg raise / Resisted Leg raise
Sset : 100 (combo) punches
10 x TRX walk outs
100 skips

Damage: Major leg doms today.

NOTES:

Cause i couldn’t really run due to DOMS i decided to do a more cardio based session. It was pretty intense.  But didn’t completely die which was awesome. Upped the KB weights too. Unintentionally on the TGU’s i was wondering why they were so tough then i realised i grabbed the heaviest one by mistake hah! Great session overall, i would rate the second round a killer!

CT – Quick and Painful

Activity:  CT
Training Partner: BEN
Calories intake: 2522 cals
Exercise calories: 296 cals
SLEEP : 10hr

Tried to keep this about 35 mins long

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , PS: Per side

3 Sets

20 x KB swings (24kg)
10 x KB Circles (16kg)
20 x KB step and press (12kg x 2)
10 x A frame situp (7kg)
5 x KB lateral shuffle

2 Sets

20 x Spider push ups
10 x Rolling Pistol
20 x Impact crunches
10x burpee + lateral Jump (both people burpee then one pops up and jumps over and then the first guy repeats, kinda like leapfrog)
5x Hill run Resisted (Resist up, recover down)

NOTES:

  • Made this session quick and sweet
  • Was intense i felt like puking a couple of times during the hill runs particularly
  • Cardio is down a little from the last full CT i did which was a few weeks ago.

 

CT – Movement Boxing and weighted fun.


Current cycle:
Fight Conditioning / CT – HiiT 2 x a week.
Activity: CT
Training Partner: Louise
Calories intake: 2022 cals
Exercise calories: 625 + 150  Cals

3 Sets

10 x KB SOTS Press
5 PS x Turkish Get ups
10 x MB woodchop
10 x Box stepup + Focus Pad Knee
10 x KB Ribbons
100 rope turns

3 Sets

1 x MB round the world
10 Burpee + Roll (whole body)
10 Wrestler’s sitout (core arms)
50 MB toe Taps (legs)
25 m SPRINT

3 Sets

20 x Heavy bag push catch
5 PS x Bag GNP combo
20 x Front kick
20 x Round kick
50 High knee + punch

3 Sets

Boxing Combos.

NOTES:

  • Very good session, wasn’t extremely hard but was a good workout.

Conditioning – Some new stuff

Current cycle: Bulk / CT once a week
Activity: CT
Training Partner: Louise

Calories intake: 2263 cals
Exercise calories: 612 Cals + 120cal

2 Sets

10 x MB Pass + burpee (arms chest)
10 x MB over unders (core arms)
25 meter Resisted Kicks (legs core)
20 Alt staggered Pushups (chest arms)
25m SPRINT
30 sec Planks (core body)

2 Sets

Resisted lateral shuttle x 10 (core legs) (using a belt or resistance band to resist doing a shuttle)
KB lateral shuttle x 10 (core back legs)  (shuttling sideways taking kettle bell 5 meters and then shuttle back then repeat)
5 punch – 1 Pushup x 10 – DB punch and push up (shoulder , chest)
10 x side control to GNP (4 punches) (whole body)
20 x Heavy bag push and catch. (arms)
20 x Crunch + elbow or crunch and punch using a bag between legs (simulating in guard)

3 Sets

10 x KB Turkish gets ups
10 x KB squats and press
20 x KB Swings
20 x box Step Ups
5M shuttles

NOTES:

  • Very hard workout, almost quit on the second last set.  Shattered
  • Slight annoyance of my knee on the GNP

MMA – Cardio / Boxing based Conditioning.

Current cycle: Bulk / CT once a week
Activity: CT
Training Partner: Louise

Calories intake: 1998 cals
Exercise calories: 429 Cals

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

1 Set

1-7 Sprint + 100 boxing combo ( 100 punches then sprint forward and back between stations and back)

3 sets

100 x Punch combo (block punch movement , Any combos you choose bag work focus pad work, foot work, Evasion)
10 x Lateral burpee (boxing bag (or similar) on the ground, Jump with both feet sideways over bag then burpee)
10 x Lateral Shuffles

2 sets

10 x KB power clean and press (arms core legs)
10 x KB Ribbons (upper body)
10x Swiss Ball Jack knives
10x KB row / Incline , decline push ups
Resisted Run 2 laps of 25 meter.

2 Sets

30 box jump (Legs)
15 Good Mornings MB (back)
10 x MB pass and swap (Chest pass then run swap sides with partner then chest pass again)
flutter kicks – scissors kick – leg raises 20-20-10
2 x Sprint (or Footwork combo)

NOTES:

  • Awesome workout, Very hard though… make sure to take a few small breaks for water. 1-7 shuttle + 100 bag punch
?

Advanced Conditioing – Endurance

Current cycle: Bulk / CT once  a week
Activity: CT
Training Partner: Louise

Calories intake: 1998 cals
Exercise calories: 429 Cals

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

2 Sets

10 x KB Squat and Press + ct section (1 snp + Sprint 5 meters + 5 pushups, return)
20 x Kb Swing (shoulders , Chest )
40 x mountain climbers (legs and arms)
10 x Step Ups and KB FLOOR Press (legs and chest)
1 Partner shuttle thirds (legs)

2 Sets

5 per side , Plank to side plank star
10 x MB Lateral Side Squat with push out
10 x Spider push up Walk
10 PS figure 8’s MB
25m Lateral shuttle

3 Sets

10 MB around legs
10 KB circles
10 KB sots Press
10 MB KB side throws.

NOTES:

  • Very difficult after having weeks off, but this session was an ENDURANCE based session, each set should be about 10 mins.
  • Seemed to recover good even though it was very hot inside the training area.

MMA Cardio, endurance training

Current cycle: Bulk / CT once  a week
Activity: CT
Training Partner: Louise

Calories intake: 2540 cals
Exercise calories: 404 Cals + 200 cals

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

2 Sets

10 x KB clean and press plus burpee (chest shoulder)
20 x bag knees (legs back)
100 Weighted Punches (arms)
10 x MB Sprawl to Kokutz position (core legs)
20 x Punch and Crunch (arms)

3 Sets

10 PS KB circle (core)
20 Kb Swing (chest back)
Ladder drill – stance switch (feet)
10 Rolling Pistol
3 x Shuttle 1/3

3 Sets
10 x Burpee Roll + Impact crunch
10 x Up/ down plank (arms core)
1x Jumping Ladder Drill
10x Partner Clap Push ups

NOTE:

  • Short on time today so we shortened the sets
  • Still very difficult third set

3 Sets

10 x KB clean and press plus burpee (chest shoulder)
20 x bag knees (legs back)

100 Weighted Punches (arms)

10 x MB Sprawl to Kokutz position (core legs)

20 x Punch and Crunch (arms)

3 Sets

10 PS KB circle (core)
20 KB swings (chest back)

Ladder drill – stance switch (feet)
10 Rolling Pistol
3 x Shuttle 1/32 Sets
10 x Burpee Roll + Impact crunch
10 x Up/ down plank (arms core)
10 – 1 MB up throw and hold + ab punch

CT – Low Skills HiiT Training

Current cycle: Bulk / CT once  a week
Activity: CT
Training Partner: Louise

Calories intake: 2167 cals
Exercise calories: 564 Cals + 237 + 100

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

This one was low skill base minimal equipment workout.

3 Sets
15 Alligator crawls (other person run forward and back jumping) Back
10 MB side slam (ob , arms)
10 MB side throw (core , arms )
50x High knee + bag punch (cardio, legs , arms)
25m resisted bear crawls (legs)

3 sets
10 Burpee + Roll (whole body)
10 Wrestler’s sitout (core arms)
50 MB toe Taps (legs)
10 MB around both legs (core hips)
25m shuttle 1/3’s

3 Sets
100 rope turns (cardio)
10 Forward jumps
15 Diamond Pushups (back tri) (1 sec hold)
20 crunch and punch (core arms) Combo’s
30 Fast Step Ups

NOTES:

  • Very hard workout , harder than expected.

CT – MMA CT Killer

Current cycle: Bulk / CT once  a week
Activity: CT
Training Partner: Louise

Calories intake: 2867 cals
Exercise calories: 688 cals (would of been over 700 cals because i shut it off exactly when we finish. I took about 4-5 mins to recover to normal leavels)

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

Try this work out , will help with punching , and power for the knee strikes.

3 sets

10 x one arm overhead snatch (shoulder back)
10 x MB throw + catch & burpee  (whole body chest)
10 x weighted ladder circuit (core legs) [ jump forward then to side and forward on mats making a S pattern then bear crawl back to start]
1 x MB round the world (core shoulder back)
25 m KB shuttle Thirds. (arms legs) [run 1/3 way then put KB down return to start then , pick up take to next 3rd and repeat]

2 Sets

50x High knee + bag punch
10x Rolling Pistol (5ps)
10ps x  Kick on bag
20x hook jab block combo.
25m Resisted knees

2 Sets:

30 x Impact Crunch
SSet:  10 x  1 box jump / 1 step up knee
10 KB Dead Lift
10 KB Squat
25m resisted bear crawls

NOTES:

  • VERY hard workout , Look at the AVG HR. Very high.
  • Didn’t Feel muscle fatigue until way after workout.
  • Recovery is excellent you can see from my data my 1 and a bit min rest in the middle,  175 – 110 in less than two mins.