Everyone in this forum who has been around for a while probably knows that I am one of those guys who is not really into focusing on one workout area or one single goal but rather I want to challenge myself in different areas simultaneously.
First of all - just competed in BJJ Europeans and was really fine with all the weight cut (much helpful info from this forum as well) and conditioning despite not training much for the last 2 months.
My sport related goals for this year are the following:
1. Running: complete one half marathon in May and one in September.
2. BJJ/nogi: progress technically as much as possible (meaning squeeze in as much mat time as I can) and compete as much as possible for the experience up until mid-August.
3. MMA: maintain my striking skills up until mid-August; until then benefit from wrestling/grappling for 2. from mid-August start training exclusively for amateur MMA and compete in October.
4. GPP: increase mobility and flexibility; retain as much power as possible
Right now I plan to follow the following general outline up until at least late June:
1. Run twice a week aerobic long-distance. Slowly increase distance from 6-8 km x2 a week up to 15 km x2 a week.
2. 1 wrestling, 1 judo, 1 nogi, 2 gi bjj classes every week.
3. 1 boxing a week
4. conditioning spread into 1 full + 2 mini-sessions.
More specifically a sample week looks like this:
Mon:
morning: shorter run (6-10k) + explosive upper body miniworkout (10 lbs medicine ball slams, throws etc with plenty of rest)
evening: wrestling
Tue:
evening: mini squat+abs workout. not too heavy - slow squat seems to stabilize my knees and after that BJJ
Wed:
evening: judo
Thu:
morning: longer run (10-15k)
evening: BJJ
Fri:
evening: boxing
Sat:
morning: heavy fullbody cond. workout 5x5 cleans, presses, rows
Sun: rest
WHILE doing all that I plan to be on very slight caloric deficit to lose a little bit of weight slowly. I eat well and try to sleep 8 hrs every night.
Comments?
Do you have a day job? If so what is it? If not what will you be doing in between your sessions? Personally I'm thinking that you might un into a problemdue to the caloric defecit to be honest. How heavy will you be going on the saturday? Is this the plan (the saturday workout) for maintaining your strength and power?
The only comment I would make IMHO is if MMA is your long term goal I would add another boxing day and remove the judo.
I love Judo but it seems you would benefit from another striking day.
I hate following just one goal as well BTW.
Sir Lawrence - The only comment I would make IMHO is if MMA is your long term goal I would add another boxing day and remove the judo.Depends on a number of factors... such as who are your boxing and judo coaches and where do your strengths and weakness' lie.
I love Judo but it seems you would benefit from another striking day.
I hate following just one goal as well BTW.
How's the elbow Jorx?
Ah the infamous elbow:D I regained full mobility quite fast. Was able to train about 5 weeks later. Now it has been THREE months and is still gets a bit sore after hard training sessions.
I do have a day job - I work at the uni (graduated my masters level a few weeks ago). The job is mainly a desk job and rather flexible schedule (e.g. I can go home for a lunch/nap or take a day off and read/write at home UNLESS I have lectures to give or meetings to attend etc.)
My LONG-TERM goal is not MMA in the sense that I will never make it to the UFC nor plan to make a living fighting:) I am too old for that and do not want to dedicate myself only to the sport. However I do want to compete a few years and ideally make myself somewhat-known in Scandinavia.
Long-term sport-related goals - main goal is to have fun and stay fit. The second goal is to be a really good MMA and grappling coach. The third goal is to compete and achieve in grappling (because I think that has more longetivity than MMA, also I do not enjoy getting hit in the face that much).
I once set a goal that I want to compete legitly age-wise in BLACKBELT adult BJJ Mundials. I will turn 26 in March and am a decent purplebelt so it's getting close but I'll see how it goes:D
The judo class is a 1,5 hr sparring-only class. I think it helps my balance and grappling-standup. I would do judo until the end of May and then start to add more striking.
Strength retention - upper body light explosiveness monday morning; light lower body/abs tuesday evening; heavy fullbody (mind you - heavy, not hard = much rest and not too big of a volume) on saturday.
I've realized that keeping diet strict will probably not work. I will keep eating clean though, just reintroduce some starches now and then (whole wheat bread, pasta, rice) and maybe occasional sweets when I feel like it.
What is VERY funny and surprising is that my running times have improved significantly.
Monday: 7 kilometres / avg tempo 5:14 km / avg HR 141
Today: 10 km / avg tempo 5:24 / avg HR 143
(edited for correction in numbers)
So... after 11 days of training (12 sessions, some combined running/strenght or strength/bjj) without a rest day (did have lighter sessions inbetween) the systemic fatigue has caught up with me.
I am taking a day off today, tomorrow doing strengthwork and then off sunday and only light running on Monday.
Was doing well. Then went to see a personal trainer who is focused on muscle balance etc.
The conclusion is I am laying off the weights for about 6 months I guess and focusing on balancing my body / mobility.