Conditioning & accessory work

Mobility

forward and backward rolling
shrimping drill
bridge drill

dynamic stretching

shoulder dislocations 2x 25

weighted glute raise x 50

Grip

grip squeezer 2 mins each hand
wrist curl 2x 15
reverse wrist curl 2x 15
farmers walk x 1 min

Neck

bridge 1x 25
reverse bridge 1x 25
plate raise 2x 15,25
reverse plate raise 2x 15,25

Core

around the world x 15 each side
weighted crunch 2 x 50
bicycle crunch 2 x 50

Cardio

30 mins followed with tabata sprints

static stretching


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I need to up my core workouts through the week. I tend to look over abs a bit and I need to stop doing that. They get hit often through my lifting (a lot of compounds activate them) and my skill and conditioning work, but its not enough. I need to start using ab roll outs with a barbell again, they really work the core hard. Also, I need to keep doing my 5 min ab circuits, etc. I want to be sure I'm doing a lot of crunches and bicycle crunches on top of that for my base work. I'm really big into having a strong base in all of my workouts, and use actual mma/bjj classes and skill work to build on top of that conditioning.

Cardio at 30mins focusing on staying at the 70-80% hr range is working great for me. I'm noticing a difference while training and loving the progress. I've been adding in tabata sprints at the end of the 30mins to hit the anaerobic as well. I'm not for sure on how often I should be hitting the anaerobic zone yet so I'm sticking with that and some added sprints as well. Lifting and bag work, along with my barbell complexes also hit that zone quite a bit. I think before, aerobic was my weak point because I was simply not doing much at all for that. Now with the 3 - 4 times a week 30-45min sessions, I really feel a lot better in training and in every day life too.