Since December 15th, 2009, I have been plagued with a knee injury that put me out for six weeks. On January 18, 2010, I was hit by a drunk driver and have not been able (or cleared from the doctors) to start training again. Well, the way I look at it, they said I cannot "train in MMA or any martial arts" until I see the specialist on July 6th. So, I thought it would be a good idea to start getting back into shape so when I do get cleared on the 6th (fingers crossed) I will not have to start all over.
I am going to post weekly updates and some of my workouts just to see how the progress is going. Here is a picture of what I way today and how ridiculous I look.
Hey Johnny, not the same ol' skinny guy that you use to know. HAHAHA
Here is day one work-out (Legs)
Knee Bends With Front Kick—1.5 Minutes
Side Kicks – 1.5 Minutes
· Deep Squat with Front Kicks – 1.5Minutes
· High Front Kicks to Face – 1.5 Minutes
· Feet Close together “Catcher” Squat to Front Kick 1.5Minutes
· 30 Second REST
· Straight Punches (Power) 1Minutes and 15 second rest
· Power Hooks 1 Minutes and 15 second rest
· Combinations 2 Minute rest
· 4 Punch Drill Continuous for 1 Minute
· Christina’s (Grab your ankles and stand up while holding your ankles) x 10, Kick the bag for 15 seconds for 3 Rounds
· Knee Bends to 90 Degrees/Hands up in Fighter Stance for 50 Reps
· Freestyle Jump Rope 15 Seconds, Left Foot 15 Seconds, Right Foot 15 Seconds x 2 Reps.
· Sprint Rope for 15 Seconds, Left Leg 15 Seconds, Right Leg 15 Seconds, Sprint Rope 15 Seconds, and 10 Second Break
· Left Leg 15 Seconds, Right Leg 15 Seconds, 10 Second Break, 15 Second Sprint rope
Shadow Box for 3 Minutes
UPDATE 23 Jun 2010
Here is the upper-body workout that I have been doing. I have also been doing plyometrics, speed/agility/quickness, and weight lifting on top of the workouts that I have/will post. Pictures will be at the beginning of next week. It will be 3 weeks into my 12 week program.
UPPER BODY
· 5 minute round--30 Sec. Burpees, 30 Sec. Shadow Box 1/Min Break
· 5 minute round—20 sec. Burpees, 20 Sec. Shadow Box 1/Min Break
· Regular Push-ups x 20, Straight punches for 30 sec., 10 sec. rest.
· Wide Push-ups x 20, Power Hooks for 30 sec., 10 sec. rest.
· Robot (Smash Left Elbow, Right Elbow, Push-up position) for 30 sec., 10 sec. rest.
· Superman Push-ups x 20, Combo’s for 30 sec., 10 sec. rest.
· Over Under Push-ups x 20, rest 5 seconds, switch, x 20, Power hooks for 30 sec., 10 sec. rest.
· Regular push-ups, hold at the bottom, explode up x 20, straight punches for 30 sec., 10 sec. rest.
· 4 Count, Slowly lower 1,2,3 explode up x 20, straight punches, left, right hooks (10 sec. each) and 10 sec. rest
· Feet elevated push-ups x 20, Combo’s for 30 sec., 10 sec. rest.
· Knuckle Push-ups x 20, Combo’s for 30 sec., 10 sec. rest.
· “Pit Push-ups” (1, 1-2, 1-2-3 cont.) up to 10, Combo’s for 30 sec., 10 sec. rest.
· Halfway up push-ups x 30 secs, power head hooks for 30 sec., 10 sec. rest.
· Regular push-ups x 20 Rest 1 Minute
· Low Kicks both Legs, Mid Kicks Both legs, and High Kicks Both Legs all for 1 Minute each.
· Alternate Left low kick, Right body kick, Left Head Kick, Right low kick, Left body kick, Right head kick for 2 minutes
· Jump Rope for 1 minute, clap push-ups x 5. Repeat until you reach 10. On last set, Sprint Rope and go directly into shadow boxing for one minute
3 Week Update -- 27 Jun 2010
This is one of the workouts that really test my cardio and punish my fat ACE....Here is the 1/4 of the photos
· 10 Push ups and then rest until 30 seconds is reached, all out punching for 30 seconds,
12 Push ups and then rest until 30 seconds is reached, all out punching for 30 seconds,
14 Push ups and then rest until 30 seconds is reached, all out punching for 30 seconds,
16 Push ups and then rest until 30 seconds is reached, all out punching for 30 seconds,
18 Push ups and then rest until 30 seconds is reached, all out punching for 30 seconds,
20 Push ups and then rest until 30 seconds is reached, all out punching for 30 seconds,
Rest 1 Minute
· 10 Squats and then rest until 30 seconds is reached, head kicks for 30 seconds,
12 Squats and then rest until 30 seconds is reached, head kicks for 30 seconds,
14 Squats and then rest until 30 seconds is reached, head kicks for 30 seconds,
16 Squats and then rest until 30 seconds is reached, head kicks for 30 seconds,
18 Squats and then rest until 30 seconds is reached, head kicks for 30 seconds,
20 Squats and then rest until 30 seconds is reached, head kicks for 30 seconds,
rest for 1 Minute
· 6 Squat Thrust, 11 Push ups, 16 Squats and rest until 1 minute is reached, full combos on bag for 1 minute.
7 Squat Thrust, 12 Push ups, 17 Squats and rest until 1 minute is reached, full combos on bag for 1 minute.
8 Squat Thrust, 13 Push ups, 18 Squats and rest until 1 minute is reached, full combos on bag for 1 minute.
9 Squat Thrust, 14 Push ups, 19 Squats and rest until 1 minute is reached, full combos on bag for 1 minute.
10 Squat Thrust, 15 Push ups, 20 Squats and rest until 1 minute is reached, full combos on bag for 1 minute.
Rest 1 Minute
· 20 Sit Ups and 5 Pull Ups
20 Sit Ups and 6 Pull Ups
20 Sit Ups and 7 Pull Ups
20 Sit Ups and 8 Pull Ups
20 Sit Ups and 7 Pull Ups
20 Sit Ups and 6 Pull Ups
20 Sit Ups and 5 Pull Ups
Jump Rope for 3 Minutes
UPDATE -- 7 JULY 2010
I went in for my doctors appointment yesterday and finally received clearance to start training again. I hired a strength and conditioning coach to get back into fight shape for my upcoming fight in September. I will post all my measurements, body fat % on Monday once I get back from the gym. Until then, train hard, fight easy.
UPDATE -- 19 JULY 2010
Today was my first day back into the gym training in MMA. I had muay thai and BJJ class this morning and heading to my advanced BJJ and MMA class tonight. So far so good but we will see how everything feels after my first two weeks or so. Stay tuned.
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