conditioning

[davinci]

since alot of my game is geared towards ground our conditioning drills are not that great...... somone here mentioned a good conditiong workout but i forgot who it was..... it was some combat ready workout


also if anyone has link to bas stuff hit me up in pim (free)

[*ChuteBoxe*]

Here is Sean Sherk's infamous routine,

Grappling: 45 (9x5) minutes

Focus Mitts: 25 (5x5) minutes



CAVEMAN DRILLS (25 minutes total)

"Round 1"

1 minute tire flips (250 pound tire)
1 minute cable crawl
1 minute chop station (16 pound sledgehammer)
1 minute bear crawl
1 minute rope pulls

1 minute break

"Round 2"

2 minutes aerodyne bike
30 seconds gorilla drills
2 minutes UBE machine
30 seconds gorilla drills

1 minute break

30 seconds mount punches
30 seconds medicine ball slaps
30 seconds plyo pushups
30 seconds ab wheel
(repeat cycle in order for 5 minutes)

1 minute break

Repeat Round 1

1 minute break

Repeat Round 2



Sparring w/ Takedowns: 45 (9x5) minutes

Sparring: 40 (8x5) minutes

Weightlifting: didnt specify how long he lifted for... I'd imagine at least half an hour or so?

Stair Climbing: 18 flights of stairs @ 13 steps per flight @ 8 trips = 1664 steps
40 pulls, 20 bicep curls inbetween each trip up the stairs

Climbs/Crawls up a steep dirt slope (same hill as stairs are on) 5 times

[Petrucci]

could this routines be a little based on the tabata protocol??? short sprints of a specific exercise that involves speed and strenght with maximum intensity?

[Nicrah]

Personally this is my routine - when not prepping for a fight.
Mon - 1st workout:1 mile run (8 minutes), Throw tires (10 back 10 front) up a 50ft hill, 5x2 minute heavy  bag rounds, 5x2 mintue rounds of Clinch striking on Bob (grappling dummy).
         2nd workout: 1 hour sparring/Muay Thai
         3rd workout: Back and Tri's - at least one hour

Tues: 1st workout: 20 minutes hard cardio (1 minute aerodyne sprint then run to the ring and do step up around the ring for 1 minute, and back to the aerodyne for 20 minutes...no rest), 5x2 minute rounds of shadow boxing with 5lbs dumbells standing on a tire, 5x2 minute rounds of GNP drills
         2nd workout: 1 hour sparring BJJ or wrestling
         3rd workout: Chest and Bi's

Wed: 1st workout: 2 mile run (16 minutes), 2x5 minute rounds of ring rope drills, 2x5 minute rounds double end bag, 2x5 minute GNP drills
        2nd workout: 1 hour Muay Thai sparring
       
Thurs: 1st workout: repeat monday
         2nd workout: repeat monday
         3rd workout: Shoulders
Fri: 1st workout: repeat Tuesday
     2nd workout: repeat tuesday
     3rd workout: Legs

Sat and sunday - lots of sex!

[bigbalddaddy]

Here is Sean Sherk's infamous routine,

Grappling: 45 (9x5) minutes

Focus Mitts: 25 (5x5) minutes



CAVEMAN DRILLS (25 minutes total)

"Round 1"

1 minute tire flips (250 pound tire)
1 minute cable crawl
1 minute chop station (16 pound sledgehammer)
1 minute bear crawl
1 minute rope pulls

1 minute break

"Round 2"

2 minutes aerodyne bike
30 seconds gorilla drills
2 minutes UBE machine
30 seconds gorilla drills

1 minute break

30 seconds mount punches
30 seconds medicine ball slaps
30 seconds plyo pushups
30 seconds ab wheel
(repeat cycle in order for 5 minutes)

1 minute break

Repeat Round 1

1 minute break

Repeat Round 2



Sparring w/ Takedowns: 45 (9x5) minutes

Sparring: 40 (8x5) minutes

Weightlifting: didnt specify how long he lifted for... I'd imagine at least half an hour or so?

Stair Climbing: 18 flights of stairs @ 13 steps per flight @ 8 trips = 1664 steps
40 pulls, 20 bicep curls inbetween each trip up the stairs

Climbs/Crawls up a steep dirt slope (same hill as stairs are on) 5 times

ummm.....you forgot the Deca/Test/GH...

[davinci]

great stuff guys,........ but leave out the sparring, i already have that and that mat time rolling down......

just need some straight up conditioning drills, i had already changed my weightlifting to a more circuit training style and not bodybuilding long ago...... just needed a little something more

[oldtimer1]

A good place to go for fight conditioning is Rosstraining.  http://www.rosstraining.com/index.html
He really has some good stuff to supplement your stand up and ground game.  I think anyone involved with boxing or MMA realizes that typical bodybuilding routines are nuts for the fighting game.  Still you still hear guys talk about bodybuilding routines as a supplement to their fight game.  These are the guys that look good but gas very quickly.