How I trained for my 1st fight...

Underground S&C Underground
1

So here it is guys, this is taken directly from my training logs. I just took out how i felt after each session but I left everything else in. enjoy!

Week 1

Monday 28 januray, 2008 weight 139

8am- workout with Sean- 5 sets of 3 minute rounds with a 45 second rest in between each set. Back seated rows, chin ups, kettle bell swings,etc.

8:45 am- 15 min run at 175bpm.

10am- Boxing with Brian.- 4 rounds of shadowing boxing, 6 rounds of bag work, 4 rounds of mitt works.
7 pm- Sparring with Razor Mike (1 round), Brian (3 rounds), Sonson (2 rounds). 6 rounds 3 minutes each with a 30 second break in between. (boxing)

Tuesday 29th January, 2008

9am- half mile in 2:59 with a 3 min break. Another half mile in 2:55 with a 3 min break and the last half min 2:57.

10am- Technical Grappling with Marc- mount and side control position

7pm- Grappling with Romero and Sonny. 6 rounds 3 minutes each with a 45 second break in between.

Wednesday 30th January, 2008

7:30am- workout with Sean- 6 rounds 3 mins each with a 30 second break in between. Incline bench press, kettle bell swings, medicine ball burpess, etc.

10 am- Boxing with Brian- 4 rounds of shadowing boxing, 6 rounds of bag work, and 3 rounds of mitt work.

7 pm- REST

Thursday 31st January, 2008

9am- 35 min run @ 155 BPM

10am- Technical grappling with Laimon ? passing half guard

7pm- MMA grappling with Sim, Sonny, and Bakersfield. (6 x 3 minute rounds with a 45 second break in between.

Friday 1st February, 2008-

8am- Workout with Sean- 1 min Turkish get ups, 30 second kettle bell figure 8s, 1 min kettle bell squats, 30 second med ball slams. 6 sets of 3 minutes with a 30 second rest.

7pm- sparring with Sonson, Dominic, and Chris lane. 6 rounds, 3 mins each with a 30 second rest in between. A new partner came in every round. (boxing)

Saturday 2nd February, 2008-

9:30 am- 10 minute warm up, 20 minute run at 175-177 BPM.

Sunday 3rd February, 2008- REST all day

me and my trainers

sonny boy!

sim go

Week 2

Monday 4th February, 2008-

7am- weight 138lbs.

8 am- Workout with Sean. 6 sets of 3 minute rounds with a 30 second rest in between each set. Back seated rows, chin ups, kettle bell swings,etc.

10 am- Boxing with Brian- 10 min jumping rope. 4 rounds of shadowing boxing, 6 rounds on the heavy bag. 3 hard rounds and 3 easy rounds.

7pm- Sparring with Brian and Sonson. 10 minutes of jumping rope, 4 rounds of shadowing boxing, and 6 rounds on sparring with a 30 second rest in between.

Tuesday 5th February 2008

10am- Grappling with Laimon- escaping the mount position

12pm- half mile in 2:54 with a 2 min break. Another half mile in 2:52 with a 2 min break, and another half mile in 2:55.

7pm- Grappling with Sonny and Sim. 10 minutes of jumping rope, followed by six 3 minute rounds with a 45 second break in between. Sonny and Sim alternated rounds.

Wednesday 6th February, 2008-

7:30 am- Workout with Sean- 6 sets of 3 minute rounds with a 30 second rest in between. Cobra Kai get ups, Dips, triceps push ups, V ups, etc.

10am- Boxing with Brian- 10 min of jumping rope, 4 rounds of shadowing boxing, 4 rounds on the heavy bag, and 5 rounds of hitting mitts.

7:00 Pm- REST

Thursday 7th February, 2008-

9am- 40 min run @ 155 BPM

10am- Grappling with Laimon half guard, darce from this position, shaolin head and arm choke

7pm- MMA Grappling with Sonny and Bobby Daytona- 7 rounds 3 mins each with a 45 second break in between.

Friday 8th February, 2008

7am- weight 135-

8:30 am- Workout with Sean- partial get ups, double jumps, kettle bell abs, etc. 6 sets 3 mins each with a 30 second in between.

6 pm- Sparring with Brian and Sonson. One 25 minute round.

Saturday 9th February, 2008-

7:30am- 10 minute warm up, 20 minute run at 168 BPM, 6 minute cool down

Sunday 10th February, 2008- REST- ALL DAY!

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Week 3

Monday 11th February, 2008

6:00am- weight 136.5

7:30 am- Workout with Sean. Six 3 minute sets with a 30 second break in between. Dead lifts, med ball burpes, bicep curls, kettle bell cleans, etc.

10:30am- Boxing with Brian. 10 minute jumping rope, 4 rounds of shadowing boxing, 6 rounds on the heavy bag. 4 easy, 1 all power, and 1 all speed.

7:00pm- Sparring with Brian and JShap- 10 min of jumping rope, 4 rounds of shadowing boxing, and 7 rounds of sparring with a 30 second break in between. Brain round 1,2,3,5, and 7. JShap rounds 4 and 6.

Tuesday 12th February, 2008-

8am- half mile in 2:57 with a 1 min break. Another half mile in 2:54 with a 1 min break, and another half mile in 2:51.

10am- Grappling with Marc. Smashing them down in half guard, trying to set up the head and arm and the darce. Hitting them with the arm in guillotine when they turn into you from side control.

7pm- Grappling with Sim and Sonny. 7 rounds 3 mins each with a 30 second break in between.

Wednesday 13th February, 2008-

7:30 am- Workout with Sean- 7 sets of 3 minute rounds with a 15 second rest in between. Cobra Kai get ups, Dips, triceps push ups, V ups, etc.

10am- Boxing with Brian- 10 mins of jumping rope, 4 rounds of shadowing boxing, 6 rounds of hitting mitts.

7:00 PM- REST

Thursday 14th February, 2008-

8am- 40 min run @ 156 BPM

10am- Grappling with marc- defending the kimura when you're in someone's half guard.

7pm- Grappling with sonny. 7 rounds 3 mins each with a 30 second break in between.

Friday 15th February, 2008-

6:00am- weight 132.5- Sean said I can start to eat more of the same foods cause I'm dropping weight so fast. I'm so happy about that!

8:30am- 8:30 am- Workout with Sean- partial get ups, double jumps, kettle bell abs, etc. 7 sets 3 mins each with a 15 second in between

3:30pm- Sparring with Wayne McCullough- 6 rounds with a 30 second break in between

Saturday 16th feberuray, 2008-

7:30am- 10 minute warm up, 20 minute run at 166 BMP, 5 min cool down.

Sunday 17th February, 2008- REST!

me and carp

me and the pocket rocket!

Week 4

Monday 18th February, 2008-

6:00am- Weight 136lbs-

7:30am- Workout with Sean. Seven 3 minute sets with a 15 second break in between. Dead lifts, med ball burpes, bicep curls, kettle bell cleans, etc.

10am- Boxing with Brian- 10 mins jumping rope, 4 rounds shadowing boxing, 6 rounds on the heavy bag, 2 rounds of hitting mitts

7pm- Sparring with Brian- 10 minutes of jumping rope, 3 rounds of shadowing boxing, and 6 rounds of sparring with a 30 second rest in between.

Tuesday 19th February, 2008-

8am- half mile in 2:56 with a 1 min break. Another half mile in 2:55 with a 1 min break, and another half mile in 2:53.

10am- MMA sparring with Carp and Money Mike. 6 rounds of 3 minute each with a 30 second rest in between.

7pm- technique with Laimon- defending the single leg by ripping your leg out, posting on my head, and going for the crotch lift.

Wednesday 20th February 2008

8:30am- workout with Sean- 6 sets with 1 minute break in between. Turkish get ups, cobra kai get ups, wrestling with Carp, kettle bell cleans, rope hangs, hitting mitts with Brian, etc.

9:45- sprint with Sean- 20 second sprint, 10 second jog, 20 second sprint, 10 second jog, 20 second sprint, 10 second jog. Take a min break and do that a total of 3 times.

7:00pm- REST!

Thursday 21st February, 2008-

6am- weight 132.5

10am- technique with laimon- Pushing to half guard, going for the shoaling head and arm choke, locking them down in half guard and going for the kimura off it.

7pm- MMA Grappling with Ryan Monaco and Anthony- 7 rounds 3 minutes each with a 30 second rest in between.

Friday 22nd February, 2008-

8:00am- Workout with Sean. 6 sets 3 minutes each with a 45 second break in between. Kettle bell swings with the rope attached to it, medicine ball slams, double box jumps, etc.

3:30pm- Sparring with Wayne- 3 rounds of shadowing boxing, 6 rounds of sparring, and 3 rounds of hitting the mitts. Each round 3 minutes with a 30 second break in between.

Saturday 23rd February, 2008-

6:00am- weight 132lbs

7:00am- 5 minute warm up, 40 minute run at 155BPM, 5 minute cool down.

Sunday 24th February, 2008-

5:00pm- 3 mile walk in 1 hour and 30 minutes. I was suppose to rest but I had to move my legs.

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Week 5

Monday 25th February, 2008-

7:30am- workout with Sean- 6 rounds of 3 minutes each with a 45 second break in between. Incline bench press, knee ups, shoulder shrugs, laying down triceps extensions.

10:00am- Boxing- 15 minutes of jumping rope, 15 minutes of shadowing boxing.

7:00pm- Sparring with Sonson, Carp, and Ryan Monaco. 9 rounds each 3 minutes with a 30 second break in between.

Tuesday 26th February, 2008-

8:00am- half mile in 2:55 with a 1 min break. Another half mile in 2:51 with a 1 min break, and another half mile in 2:52 with a 1 min break and the last half mile in 2:52.

10:00am- Grappling with Laimon- Defending the hell hook and knee bar.

7:00pm- Grappling With Carp and Anthony. 10 minutes of jumping rope, 7 rounds 3 minutes each with a 30 second break in between.

Wednesday 27th February, 2008-

8:30am- Workout with Sean- 7 sets with 45 second break in between. Turkish get ups, cobra kai get ups, wrestling with Carp, kettle bell cleans, rope hangs, hitting mitts with Carp, tire flips, running with the tire.

10:00am- 20 second sprint, 10 second jog, 20 second sprint, 10 second jog, 20 second sprint, 10 second jog. Take a 45 second break and do that a total of 4 times.

7:00pm- REST! I rested but I also wrestled with the kids in my kid's class, nothing too hard. I didn't even break I sweat, I did 4 rounds of 5 minutes each with a minute break in between.

Thursday 28th February, 2008-

6:00am- weight 133

10:00am- technique with Laimon- Holding side control, kimura from side control to taking the back, north and south choke (monson) from side control.

7:00pm- MMA Grappling with Sim and Anthony- 7 rounds 3 minutes each with a 30 second break in between.

Friday 29th February, 2008-

8:00am- Workout with Sean- 7 sets 3 minutes each with a 45 second break in between. Kettle bell swings with the rope attached to it, medicine ball slams, double box jumps, etc.

3:30pm- Sparring with Wayne- 3 rounds of shadowing boxing, 6 rounds of sparring, and 3 rounds of hitting the mitts. Each round 3 minutes with a 30 second break in between.

Saturday 1st March, 2008-

6:00am- Weight 132.5

7:30am- 5 minute warm up, 40 minute run at 155BPM, 5 minute cool down.

Sunday 2nd March, 2008- REST

6:00am- weight 131.5-

Week 6

Monday 3rd March, 2008-

7:30am- workout with Sean- 7 rounds of 3 minutes each with a 30 second break in between. Incline bench press, knee ups, shoulder shrugs, laying down triceps extensions.

10:00am- Boxing with Brain- 10 mins of jumping rope, 4 rounds of shadow boxing, and 6 rounds of pad work.

7:00pm- Sparring with Brain, JShap, and Sonson- 10 mins of jump rope, 3 rounds of shadow boxing, 8 three minute rounds of sparring with a 30 second break in between.

Tuesday 4th March, 2008-

Weight 131.5- Well what can I say all the hard work is paying off, or should I say coming off.

7:30am- half mile in 2:55 with a 1 min break. Another half mile in 2:55 with a 1 min break, and another half mile in 2:56 with a 1 min break and another half mile in 2:56 and the last half mile in 2:57.

10:00am- Drills on my own- armbars, triangles, omoplatas, getting up from the guard, kimuras, guillotines, etc.

7:00pm- grappling with Sim and Jshap. 10 minutes of jumping rope, 8 three minute rounds of grappling with a 30 second break in between.

Wednesday 5th March, 2008-

8:30am- Workout with Sean- 8 sets with 30 second break in between. Turkish get ups, cobra kai get ups, wrestling with JShap, kettle bell cleans, rope hangs, hitting mitts with Sean, tire flips, running with the tire. Super set of legs at the end.

10:00am- 20 second sprint, 10 second jog, 20 second sprint, 10 second jog, 20 second sprint, 10 second jog. Take a 30 second break and do that a total of 5 times.

7:00pm- REST!

Thursday 6th February, 2008

10:00am- Technique with Laimon- controlling opponent while in your guard.

7:00pm- Grappling with Anthony- 10 minutes of jumping rope, 8 rounds three minutes each with a 30 second break in between, 10 minutes on the bike.

Friday 7th February, 2008-

8:00am- Workout with Sean - 8 sets 3 minutes each with a 30 second break in between. Kettle bell swings with the rope attached to it, medicine ball slams, double box jumps, etc.

3:30pm- sparring with Wayne- 5 rounds of shadowing boxing, 6 rounds of sparring, 3 rounds of shadowing boxing (cool down). Each round was 3 minutes with a 30 second break in between.

Saturday 8th February, 2008-

6:00am- weight 132lbs

My weight is 132 and I've been floating and that weight for the last few weeks, I don't want to go under it just yet. Next week I?m going to cut more weight and slowly but surly get closer to my fight weight. I would ideally like to wake up the day of the weigh ins at 129-130 than just cut the water weight from there.

8:00am- 5 min warm up, 5 miles in 40 mins, 5 minute cool down.

Sunday 9th February, 2008- REST!

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Week 7

Well this is my last week of hard training, time to kick it into gear!

Monday 10th February, 2008-

7:30am- workout with Sean- 10 mins of jumping rope, 8 rounds of 3 minutes each with a 15 second break in between. Incline bench press, knee ups, shoulder shrugs, laying down triceps extensions. 10 mins of jogging as a cool down.

9:30am- Boxing with Brian- 10 minutes of jumping rope, 5 rounds of shadow boxing, and 5 rounds of mitt work.

7:00pm- sparring with sonson and Brian- 10 minutes of jumping rope, 3 rounds of shadowing boxing, 8 rounds of sparring, 10 minutes of jumping rope as a cool down.

Tuesday 11th February, 2008-

8:00am- half mile in 2:55 with a 1 min break. Another half mile in 2:54 with a 1 min break, and another half mile in 2:55 with a 1 min break and another half mile in 2:53 and the last half mile in 2:49.

10:00am- Drills on my own- tornado, tornado while throwing a punch, kicking my opponent away, bellying down from side control,etc

7:00pm- Grappling with sim and Anthony- 10 mins of jumping rope, 8 rounds of grappling, each round was 3 minutes with a 30 second break in between.

Wednesday 12th February, 2008

6:00am- weight 131.5

I'm pretty close to where I need to be, I need to be 130 or under a week from today. I'm right on schedule I just have to keep on chucking and maintain my weight till than.

8:30am- workout with Sean- 9 sets with 15 second break in between. Turkish get ups, double jumps, kettle bell cleans, rope hangs, tire flips, running with the tire. Super set of legs at the end, super set of chest at the end.

10:00am- 20 second sprint, 10 second jog, 20 second sprint, 10 second jog, 20 second sprint, 10 second jog. Take a 30 second break and do that a total of 5 times. 7:00pm- REST!

Thursday 13th February, 2008-

10:00am- Grappling with Jshap and Ryan Moniaco- 10 minutes of jumping rope, 8 rounds three minutes each with a 30 second break in between.

6:00pm- drills on my own- 1-2 double leg, 1-2 sprawl, arm drags, sit outs, shrimps, bridging.

Friday 14th February, 2008-

6:00am- weight 130.5 Laimon let me take the scale from the gym and when I weighed myself on it this morning I was 130.5! I was SO happy! My weight is coming off and I'm right where I need to be. When I got to the gym to workout with Sean we did my body fat measurements and my measurements were 5.25%. In January I was 9.75%. I dropped 4.5% percent body fat! He said that I lost some muscle in the process roughly 3 pounds but that?s to be expected. Now that I now how to cut next time I wont lose so much muscle.

8:30am- workout with Sean- 8 sets 3 minutes each with a 15 second break in between. Kettle bell swings with the rope attached to it, medicine ball slams, double box jumps, etc

3:30pm- sparring With Wayne- 4 rounds of shadowing boxing, 8 rounds of sparring, 3 rounds of bag work. Each round is 3 minutes with a 30 second break in between.

Saturday 15th February, 2008-

8:00am- 5 min warm up, 5 mile run in under 40 minutes, 5 min cool down.

Sunday 16th February, 2008- REST!

Week 8

Monday 17th February, 2008-

8:00am- 5 minute warm up, over 5 miles in under 40 minutes, 5 minute cool down.

This was my last workout, we flew out the next day, weighed in on Wednesday and fought on Thursday.

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i would eat every 3 hours

6am,9am,noon,3pm,6pm,and 9pm.

6am- 1/2 cup of oatmeal with a scoop of protein in the bowl and some blueberries. a green drink

9am- whole wheat tortilla with a can of tuna. i only add spicy mustard and green tabasco sauce and spinach

noon- 1 cup of kashi go lean cereal with a scoop of protein and bluueberries

3pm- 6oz chicken breast or turkey breast or salmon or another can of tuna with either a whole wheat tortilla or a sweet potato.

6pm- 1 scoop of protein mixed in with my green drink and some blueberries. if i had to workout that night that i would eat some carbs like pita bread or whole wheat tortilla. if i didnt than i would just drink the shake and the last time i would have carbs would be at 3pm.

9pm- cup of egg whites with salsa

i take supplements also. animal pack, bcaa, glutamine, potassium, things like that.

I also had a tablespoon of flax seeds in every meal

i drink 2 gallons of water a day and i take in very little sugar or salt. but i did have a few cheat days to stay sane. lol

hope you guys enjoy!

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6

cool thread, thanks a lot

7

nice! thats some serious work!

8

lol