MMA Medicine ball suicide sprints

Discussion in 'OT Bar' started by Optamix, Feb 22, 2009.

  1. Optamix

    Optamix New Member

    Joined:
    Aug 9, 2004
    Messages:
    7,880
    Likes Received:
    0
    Location:
    Alabama
    zomg.

    So we set up a 50ft suicide run with 3 20bls medicine balls.

    Sprint, grab a ball, sprint back and drop it, repeat for the rest of the balls.

    Do 3 sets with a 30 second break in between.

    We did this at the end of our workout too.

    I thought I was going to puke by the third one.

    Fighting is WAY more fun than training for the fight. :hs:
     
  2. Redneck Shinobi

    Redneck Shinobi Well Jules, the funny thing about my back is that

    Joined:
    Oct 27, 2006
    Messages:
    7,506
    Likes Received:
    0
    Location:
    Vancouver, BC
    Shit isn't fun mang. At least it feels better than breaking your hand off some guys head. The pain will go away.

    When is your next fight? Kick some ass, tim bass.
     
  3. EG6

    EG6 OT Supporter

    Joined:
    Mar 20, 2005
    Messages:
    36,038
    Likes Received:
    16
    Location:
    Vancouver, BC
    more info on suicide springs :x:
     
  4. Optamix

    Optamix New Member

    Joined:
    Aug 9, 2004
    Messages:
    7,880
    Likes Received:
    0
    Location:
    Alabama
    Did 8 sets last night using 20lbs medicine balls(3 of them) at about 60 foot.

    Going to the gym with 3 other guys that have fights to do 10 tonight.

    They KILL. But I'm already noticing a HUGE increase in my cardio in just doing them daily for a week. Went from barely being able to do 3 sets to 8 sets(a set being 3 balls) last night.
     
  5. dragomungus

    dragomungus New Member

    Joined:
    Apr 27, 2008
    Messages:
    1,554
    Likes Received:
    0
    :bowdown::bowdown:
     
  6. Optamix

    Optamix New Member

    Joined:
    Aug 9, 2004
    Messages:
    7,880
    Likes Received:
    0
    Location:
    Alabama
    Did 10 last night and a few other medicine ball workouts.

    It was :wtc:

    But I felt great after.

    One of the otehr work outs we did was using a 20lbs medicine ball start with it on the ground squated over it. Pick it up and explode through your chest/arms/back and throw it as high as you can. Make sure your jumping and your feet come off the ground. Catch the ball(good core work out just catching it). Sit the ball down, as soon as it touches the ground do it again as fast as you can.

    3x10 sets.
     
  7. dragomungus

    dragomungus New Member

    Joined:
    Apr 27, 2008
    Messages:
    1,554
    Likes Received:
    0
    Sounds like this is the first time in your life you're training how you SHOULD be.. Good job Tim.. How is the weight? You're what, 10 days out now? You should start cutting cals and get down to 160-162.
     
  8. Optamix

    Optamix New Member

    Joined:
    Aug 9, 2004
    Messages:
    7,880
    Likes Received:
    0
    Location:
    Alabama
    166 this morning which is a few pounds heavier than normal.

    Cutting back on carbs and really watching what I'm taking in now.

    Eating salads from subway with a little meat on them for lunch until my fight.

    No cokes or fast food for a month. I think I've forgotten what pop tarts taste like. I feel better than I ever have before. Going to Memphis to train tonight then back up there for Saturday.

    Then doing an MMA seminar Sunday with a Pro fighter out of our Memphis gym with our club down here. Its wrapping up really well.
     
  9. dragomungus

    dragomungus New Member

    Joined:
    Apr 27, 2008
    Messages:
    1,554
    Likes Received:
    0
    Good job man. Keep an eye on that weight. You're already pretty dried out for your frame, you don't want to go into the cut trying for 11 pounds again..

    Keep us updated.
     
  10. Optamix

    Optamix New Member

    Joined:
    Aug 9, 2004
    Messages:
    7,880
    Likes Received:
    0
    Location:
    Alabama
    Last night I hit Memphis BJJ up for their sub wrestling class and MMA.

    Sub wrestling we covered half guard sweeps(2 i use a lot but I picked up a few new tricks) and sweeps for as they are passing half guard(which I will start using a lot).

    I did 5 x 7min rolls. All with bigger guys. One wasn't as good at me but he was a meat head and very strong. Got him in a go go, RNC, and toe hold. HE wore my ass out though. THe others were at least as good as me and I had to work VERY hard to stay active.

    The one guy /close/ to my size was a black belt. He went with me hard for about 4 min then spends a few minutes correcting some of my mistakes and giving me some tips.

    In MMA we did drills where one person would lay against a padded wall("cage") pinned in, a person in their guard. Go until the person on their back submits and improves position then reset. 5 people cycle through for one minute with the same guy on bottom. I did ok from top, its really not teh strong part of my game. I stay to lose and tend to get wrapped up in an arm bar.

    I did better onmy turn on bottom until the forth guy when I was just getting tired. I went to kick him off. He threw my legs to the side and dropped a bomb(we were wearind 12 CSI grapple gloves). Next thing I know I'm being rolled over and my mouth peice is about 3 feet from me. Fucking Ouch. Learned an important lesson about kepping my head off the ground. I can barely open my mouth today, it was right on the button.

    After that we did 3x3 min rounds of stand up with take downs. I did ok-ish. I got caught in the nose once that busted it pretty good(its been forever seine I had a busted nose). After my eyes quit watering so bad I finished out the round. Towards the end I was really starting to hurt.

    Great work out.

    I didn't get home until 12:45 though :( I was an hour and a half late to work.

    I need a job in memphis.
     
  11. rtzcom

    rtzcom bon wons! fight slepa for life sone!~

    Joined:
    Jan 14, 2005
    Messages:
    3,149
    Likes Received:
    0
    Location:
    CT
    pics of suicide girls
     
  12. AgGoNy

    AgGoNy Active Member

    Joined:
    Apr 25, 2005
    Messages:
    5,048
    Likes Received:
    0
    Location:
    New Jersey Fool!!!
  13. Hillary

    Hillary fukc yaeh. ew waitled long enough. nujgses of hill

    Joined:
    Dec 12, 2007
    Messages:
    2,640
    Likes Received:
    1
    Location:
    Arkansaw
    So when are you training your triangle defense?
     
  14. Drummer161616

    Drummer161616 New Member

    Joined:
    Sep 27, 2005
    Messages:
    372
    Likes Received:
    0
    Good thing to hear someone is actually training towards the end of proper here, technique isn't shit when you run into technique+conditioning/strength. Props.

    I've posted these before, but what the hell.

    If this doesn't motivate you, die

    Killer training protocol for fat loss, conditioning and strength.

    Check it

    You guys have all taught me how to roll and love MMA just by reading here, so I guess I should give back from time to time training wise as that is my forte.
     
  15. Optamix

    Optamix New Member

    Joined:
    Aug 9, 2004
    Messages:
    7,880
    Likes Received:
    0
    Location:
    Alabama
    Me and Dave had a good discussion on it last night :squint:

    It equated to "Don't roll with Hillary"
     
  16. dragomungus

    dragomungus New Member

    Joined:
    Apr 27, 2008
    Messages:
    1,554
    Likes Received:
    0
    Much better option than learning how to defend.
     

Share This Page