salad drink and desert to replace carbs

handfull of spinach 7 cals
1/2 tomato 11 cals
flax seed oil 120 cals
onion 3 cals
gherkin 1 cals
apple 79 cals
green tea 1 cals
1 litre of water 0 cals
total 229 cals

periodisation back to training

Week 1- 3
Circuit training starting form split routine going to full body with increased intensity. Time fram went up to 5 mins with 1 min rest

Week 4 – testing 1 rep max

Week 5 -7 max strength training

Intervals of 10 seconds with 30 second ret with a load of 80% 1rm going up to 90%. 6 sets of a 3 day split routine focusing on back quads and arms.

Week 8-10 power

Intervals increase to 2 minutes with power exercises with 6 minute rest periods

Week 10-12 power endurance

Intervals will now increase to 5 minutes with 2 minute rest periods.

1st competition No Gi

So spent last 2weeks training on weight loss as i wanted to be in the welterweight class rather than the middleweight section. been a bit sick as well which meant i only made 3 classes in last 2 weeks.

So what have i learned

don’t cut more than 5-6lbs for same day weigh ins. I ridiculously cur from 189lbs down to 168 lbs in 2 weeks

I had 4 hours sleep on the Friday night with 5 hours the night before fitting in a 8 hour run in a sweat suit and 1 hour shadow boxing before a 50 min skipping to make the weight
I have a massive gap in my takedown game and takedown defense, grappling has to be worked upon I lost a huge amount of points from takedowns – i.e. got back taken pulled to matt and moved to side control. Went for takedown caught in guillotine rolled over and side control secured. Taken down missed guillotine and held in side control. 13 of the points scored on meSecure the position and then move to the next! Have a simple game plan, do I want to take his back? Do I want to work submissions from side control? What’s my favorite sweep? Drill drill drillKnee on below while moving from half guard instead from side controli also found it hard to hear my coach i could hear the opponents coach shouting things like put your elbow on his neck or get the hooks in but not the stuff that matters lol

Hurricane Category 3

TFW Warm-up

1a. Treadmill at 11.0 mph and 10% grade incline for 3 sets of 25 seconds

1b. Knee to Elbow Pushup 3×8 ea. side

1c. Straight Leg Bicycle 3×25

*Do one exercise right after another for 3 sets then move on to the next group

2a. Treadmill at 11.5 mph and 10% grade incline for 3 sets of 25 seconds

2b. Judo Pushup 3×10

2c. Sprinter Sit-Ups 3×25

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 12.0 mph and 10% grade incline for 3 sets of 25 seconds

3b. Pushup to Side Plank 3×5 ea. side

3c. Barbell Abdominal Twist 3×10

12 x 12

Ideally you want to have 1/3 your body weight on the bar, but if needed start lighter and get used to the events.

AIM: You are trying to get all 12 exercises (12 reps on each) finished in 5 minutes. If you manage this then add 10lbs (5.5kg) to the bar.

Exercises:
These exercises are designed to strengthen everything, but it is very wrestling based so you will hit areas like the neck more than any workout you have done before. Take care on certain exercises that you haven't seen before.

1. Neck bridge with chest press - perform a bridge from your feet to the top of your head, then take the barbell and do 12 benchpress reps.
2. Hex Squats with calf raises - stand just in front of the bar and then squat and hold the bar behind your legs. Now stand up all the way to your tip toes.
3. Bent over rows - put the bar down after the hex squats and step the other side of it. Pick it up, bend at the mid and then row the bar to your body.
4. Barbell Squats - stand up and put the barbell over your head and on to the back of your shoulders. Now perform your 12 squats.
5. Shoulder presses behind neck - when the squats finish you are now just pushing the barbell to the ceiling and then back behind your head 12 times.
6. Side bends - put the bar back on your shoulders and slide your grip nice and wide. Your feet should be shoulder width apart. Now try and touch the weight of the barbell to the side of your thigh/knee by leaning left and right (12 each side)
7. Military press - now bring the bar in front of your face and do 12 presses to the ceiling with the bar coming down in front of your body to your chest.
8. Calf raises - now rest the bar on the front of your shoulders (almost collar bone) and do 12 full extending calf raises.
9. Forearm Curls - keep the same grip but drop the bar to your waist. Bring your grip in slightly. Now perform your curls (same as a bicep curl, but with your grip backwards so you are bringing your knuckles up first.
10. Back lift - now hang the bar at your waist again. This time you are bending at the waist and touching the bar on the floor and then straightening up 12 times.
11. Bicep curls - keep the bar at the waist and switch your grip around on the bar. Now curls the bar 12 times with your palms coming up first.
12. Lunges - now put the bar back on your shoulders (same as exercises 4,5,6) and perform 12 forward lunges on each side.

work outs

40sec on 20 sec off - 2 circuits repeated 4 times over all with 2 Min rest

Repeat twice -

hang pull

single arm reverse lunge

db swing

squat and press

single leg one arm row

Repeat Twice -

dumbell chop

plank to push up

rockers

squat thrust

jump squat

this workout will last 40 mins in total

Returning from holiday

So while away I have finished reading a fighters mind... very good read and have taken some lessons from it.

a few being..

more is more,

if you train more then you get more out of it! The best guys in your gym or class work the hardest and more frequently, pros train 2-3 times a day and other athletes longer! some run 200 miles a week etc... I am very far away from over training.

Train with killers and become a killer!

Trust your Coaches - simply have full faith in them and they will invest in you too.

Love what you do - if you lose in competition but genuinely love your sport more then your final destination will be further than theirs.

Conditioning can make up for lack of skill, just keep moving wear your opponent down.. break him.

so based on this i have taken the workouts posted - 12 x 12 and spartacus and will now start doing these and will continue to aim to be fitter and faster than the previous session.