Typical Training Week/Session of an Irish MMA Fighter?

Millionaire

Hi Lads..

What is a typcial training week/session of a typical MMA Fighter in Ireland?

What do you do when? and how about a sample of a training session?

I imagine with all the ranges to be covered, plus the endurance training,
there must be alot of things to cover???

Cheers

G

judomick

waits for JK to post Arni's a week in the life.................;)

Millionaire

judomick wrote:

waits for JK to post Arni's a week in the life.................;)

Yes please do... I would like to know the routine..

Does Arni work a job or is he full time in training?

I saw Arni fighting Thai on TV the other day. Saw Paddy C on TV today so, with a bridgestone fighter. and me in the arse end of other side of world!

john kavanagh

Arni is full time fighter. kinda trade secret what exactly he does but to give you a rough outline

mon - fri 12-1pm conditioning (crossfit style workouts, complex lifts, HIIT, sprints, lactate tolerance work, olympic lifts - zero distance running)
mon 7-9pm submission, 9-10.30 thai
tues 8-10pm submission
wed 9-10.30pm thai
thurs 7.30-9pm wrestling
fri 7-9pm MMA
sat 11-12.30pm thai 12.30-2pm submission
sun rest

JohnMc1

How do Irish MMA fighters get to train full-time?

Mola.mola

lotto.

dlofnep

JohnMc1 - Rich daddy.

Millionaire

Thanks John.

That is pretty intense. a Thai class after 2 hours of sub work. wow.. thats tough going. fair play. few could keep that going.

If you can tell me, without spilling the inside secrets?

What is zero distance running? (is that a sprint???)

I could do with a hell of alot more conditioning work myself, though its
tough to do sometimes, training alone. with no coach. I just do 30 min slow run or bike 30 - 60 or skip after run and a few push ups sets etc... and 1 or sometimes 2, 1 hour sessions of thai most days. I think that is good for me..a hobby martial artist, as I never would be at that level of a pro. Its kind of hard sometimes when your training alone just to better yourself as a person and to try and improve.

Anyway one else care to share, and ideas etc about their training etc?

dlofnep

Millionaire - Are you working over in Thailand - How long are you staying for there? What did you do before you went training muay thai and do you think you've improved alot?

john kavanagh

sorry i was not clear. i meant he does zero distance running ie no 'road work'

dlofnep

SBG and their catchphrases and slogans!! Ban them, ban them all!!

Millionaire

Hi John:

I am here over 6 months now, and I have no intention of coming back to live in Ireland for many many reasons.

Not working "in" thailand as just, but I work into ireland, VOIP phone email and I am working right now until 11pm. world is a village now in some businesses, I guess I am real lucky I can do this.

I was mainly kickboxing, with some TKD time when there was no KB available.
then 3 years in SD, KM stuff. of course... a bit of karate and kung fu in the mix along the way.

Its over a year now for Thai, Paddy C started me. Of course, with the KB, I took to thai a bit easier. and when doing KM there was no sparring, so my sparring was crap when I started Thai. Thats why I am always banging on about sparring on here, and how extremely crucial it is.

Have I improved.....

I have learned a new system thai and I am working on learning more, though here, there is little coaching.. its all up to yourself. you show up at training time, get on a heavy bag and get to work.

Ability wise, I think I have disimproved. I peaked skills and sparring wise about 4 years ago when I was 30. I got sore knees now, and for me, it is getting harder to do the things, that came easy a few years back. Having said that, I am in MA for life, and will continue to train until the last nail goes into the coffin. I never had excellent MA or fighting skills, however I was good enough, and very consistent in my training. Many lads I trained Kickboxing with in Dublin back in the 90s... who could totally beat me around the dojo, are now not training for years, out of shape , and some very fat!!

My goal for 2007 is to learn ground work and incorpate it into MMA game, just like you guys do. and to enjoy learning a new MA skill. and have fun along the way! and keep a few kilos off!

MaeveD

This post has made me feel sooooo good

Arni did 15.5 hours over 9 classes... we'll say last week

I did 21.5 hours over 13 classes :eek:

Don't you guys ruin my buzz now......Granted it's totally different training and I don't do that much every week, but there again I'm probably twice his age

SorGan

not trying to get you to relese those trade secrets but in general what way would you direct someone to do weightlifting for mma, a rough idea.

Millionaire

Also for JK...

Why no running?

on the running subject..Pro Thai Boxers are into the long run 10k in 1 hour in morning. and maybe 30 min run before afternoon training depending on what is going on.

I guess there could be more efficent methods these days for such fighters to employ on the conditioning front?

judomick

Millionaire wrote:

Also for JK...

Why no running?

on the running subject..Pro Thai Boxers are into the long run 10k in 1 hour in morning. and maybe 30 min run before afternoon training depending on what is going on.

I guess there could be more efficent methods these days for such fighters to employ on the conditioning front?

I would guess the cardio employed in a MMA bout is quite different from the type gained from long runs?!

how does a 10k run improve their stamina for fighting?

do sprinters run marathons for training?

Millionaire

judomick wrote:

I
how does a 10k run improve their stamina for fighting?

I don't know????

That's way I am asking?

However if generations of Pro Thai fighters, and indeed I guess
some Pro Boxers do cardio like this ????

I am very limited knowledge on science of fitness, and I am guessing
that Pro Thai Fighters could enhance their performance with more modern
methods???

of course they do other things too, to enhance stamins for fighting.

for example 100 left right fast thai kicks to pads going around ring.
repeat 17 times in an hour. with 1 min break in btwn and a set of push ups.
I got up to near 500,on one of my better days and near died after!!!

judomick

ask them why they do it and how it helps them? imo it wouldnt help, lots of intense hard padwork, and some good 4 or 5 minute intense conditioning drills, would be alot more beneficial


as i said sprinters dont to my knowledge run long distances for training, because its nowhere near what their training for

although 10 rounds of boxing equals 30 mins fighting so mayb e there are some benefits to a little roadwork? but i would imagine 15-20 rounds of sparring 2 - 3 times a week would be better

Millionaire

judomick wrote:

ask them why they do it and how it helps them?

I do n't think they know themselves! LOL! its just whats done... be it tradition or stuck in their ways.

Yes certainly agree on the sparring point.

john kavanagh

SorGan wrote:

not trying to get you to relese those trade secrets but in general what way would you direct someone to do weightlifting for mma, a rough idea.

it depends on a lot of factors but in very general stick with olympic lifts - check out crossfit.com for some ideas

gerry - Fighting, regardless of discipline, is an intermittent sport. Since fighting requires repeated explosive efforts, running should mirror that - from intocombat faqs

Millionaire

Right..so as suspected..these lads...would do much better if they changed their running/conditioning methods.

( i ll have to keep that to myself over here, do not want to cause a "loss of face" and risk a spinning elbow in the head !!!)

Great link John, thanks for sharing... I shall have a read of this, and I am sure there is things I can apply to my own wee training goals.

john kavanagh

MaeveD wrote:

This post has made me feel sooooo good

Arni did 15.5 hours over 9 classes... we'll say last week

I did 21.5 hours over 13 classes :eek:

Don't you guys ruin my buzz now......Granted it's totally different training and I don't do that much every week, but there again I'm probably twice his age

quality not quantity:D

Mola.mola

Millionaire wrote:

What is zero distance running? (is that a sprint???)

I thought it was running on the spot 1!!!:). What type of work do u do millionaire? Sales?

paddyc

running is vital for fights, not 26 miles but 25-40 min runs are idela for thai and boxing.....


It gets endurance into ye... and even though thai and other ring sports use fast hard explosions... you have to keep moving in between them, the long runs will help you there....

You'll find the runs also keep the weight off, so thats why most thais run even before they eat so that theres nothing in their bellys to burn off and so it must burn fat instead....



how can 200 millions thais and cubans be wrong

paddy

MaeveD

john kavanagh wrote:

quality not quantity:D

Nasty and cheeky at the same time.....what I was doing was quality so to you to

john kavanagh

lol what i meant was i aim for quality in Arni's training sessions, not quantity - i've no idea how you train so couldn't comment:)

MaeveD

ok then.... i'll let you off this time

Just out of interest what age is Arni??

SorGan

john kavanagh wrote:

it depends on a lot of factors but in very general stick with olympic lifts - check out crossfit.com for some ideas

will do, cheers john.

john kavanagh

MaeveD wrote:

ok then.... i'll let you off this time

Just out of interest what age is Arni??

Phew!

he's 22

MaeveD

john kavanagh wrote:

Phew!

he's 22

I'm old enough to be his ma or maybe thats a

SorGan

MaeveD wrote:

This post has made me feel sooooo good

but there again I'm probably twice his age

so he is 22 and that means your......:eek:

MaeveD

Exactly... but not quite twice

dlofnep

Millionaire wrote:

Hi John:

I am here over 6 months now, and I have no intention of coming back to live in Ireland for many many reasons.

Not working "in" thailand as just, but I work into ireland, VOIP phone email and I am working right now until 11pm. world is a village now in some businesses, I guess I am real lucky I can do this.

I was mainly kickboxing, with some TKD time when there was no KB available.
then 3 years in SD, KM stuff. of course... a bit of karate and kung fu in the mix along the way.

Its over a year now for Thai, Paddy C started me. Of course, with the KB, I took to thai a bit easier. and when doing KM there was no sparring, so my sparring was crap when I started Thai. Thats why I am always banging on about sparring on here, and how extremely crucial it is.

Have I improved.....

I have learned a new system thai and I am working on learning more, though here, there is little coaching.. its all up to yourself. you show up at training time, get on a heavy bag and get to work.

Ability wise, I think I have disimproved. I peaked skills and sparring wise about 4 years ago when I was 30. I got sore knees now, and for me, it is getting harder to do the things, that came easy a few years back. Having said that, I am in MA for life, and will continue to train until the last nail goes into the coffin. I never had excellent MA or fighting skills, however I was good enough, and very consistent in my training. Many lads I trained Kickboxing with in Dublin back in the 90s... who could totally beat me around the dojo, are now not training for years, out of shape , and some very fat!!

My goal for 2007 is to learn ground work and incorpate it into MMA game, just like you guys do. and to enjoy learning a new MA skill. and have fun along the way! and keep a few kilos off!

Sounds like an adventure man!

Colm_OReilly

When I trained FT last year

Monday:

Morning: Run to Hellfire club (~20 mins uphill). Hill sprints, 2 rounds of 5, 30 sec sprints with 60 secs downhill recovery. (Increased each week).

Afternoon: Weigh Session. Bench, Deadlift.

Evening: Zhoo Zhitsu, Ironman Sprawl N Brawl Round.

Night: Swimming.

Tueday:

Morning: Soccer Sprints (Sprint up long end of soccer pitch, jog across) to fatigue (~20)

Afternoon: High Intensity Cardio routine.

Evening: Zhoo Zhitsu.

Wednesday:

Morning: Skipping Rounds

Afternoon: Zhoo Zhitsu

Evening: Zhoo Zhitsu (occasional ironman)

Night: Swimming

Thursday:

Morning: Sleep in

Afternoon: Weights, clean and press

Night: MMA 101.

Friday: LSD running.

Afternoon: High Intesity Cardio

Weekend: Break, Eat

It should be pointed out that I slept in between workouts and had no other commitments.

After the fight with Tim, I took a deep breath, and was fine (apart from the kick to the head which ended it!)

Mola.mola

colm how many weeks was that for? We see you focus almost entirely on Jiujitsu and not so much on clinch and striking. One wonders why. Would you encourage people for when it comes close to a fight (6 weeks etc) to focus purely on what they're best at?

Millionaire

paddyc wrote:

running is vital for fights, not 26 miles but 25-40 min runs are idela for thai and boxing.....


It gets endurance into ye... and even though thai and other ring sports use fast hard explosions... you have to keep moving in between them, the long runs will help you there....

You'll find the runs also keep the weight off, so thats why most thais run even before they eat so that theres nothing in their bellys to burn off and so it must burn fat instead....



how can 200 millions thais and cubans be wrong

paddy

Thats what I am just after doing this morning, 30 min run, and 10 min walk to cool down on empty stomach. this suits me, as I am not doing any fights, and allows me to stay in shape, and do my training effective.

alot of the time for me, ifs about over coming your own person demons, and doing the training, thai sessions, and pushing through when you do not want to, or when you would rather be grabbing a 6 pack of beer!!!

Millionaire

Colm_OReilly wrote:

When I trained FT last year

Monday:

Morning: Run to Hellfire club (~20 mins uphill). Hill sprints, 2 rounds of 5, 30 sec sprints with 60 secs downhill recovery. (Increased each week).

Afternoon: Weigh Session. Bench, Deadlift.

Evening: Zhoo Zhitsu, Ironman Sprawl N Brawl Round.

Night: Swimming.

Tueday:

Morning: Soccer Sprints (Sprint up long end of soccer pitch, jog across) to fatigue (~20)

Afternoon: High Intensity Cardio routine.

Evening: Zhoo Zhitsu.

Wednesday:

Morning: Skipping Rounds

Afternoon: Zhoo Zhitsu

Evening: Zhoo Zhitsu (occasional ironman)

Night: Swimming

Thursday:

Morning: Sleep in

Afternoon: Weights, clean and press

Night: MMA 101.

Friday: LSD running.

Afternoon: High Intesity Cardio

Weekend: Break, Eat

It should be pointed out that I slept in between workouts and had no other commitments.

After the fight with Tim, I took a deep breath, and was fine (apart from the kick to the head which ended it!)

Thats a great schedule and a great experience to do!

I suspect this is the joys of student life! enjoy it while you can!

FiannaGym.com

When I get to train "full time" it looks like this.

Monday Lunch: Cardio
Monday Evening: MMA
Tue Lunch: Lift
Tue Evening: Jitz / Thai
Wed Lunch: Cardio
Wed Evening: Wrestling
Thur Lunch: LIft
Thur Evening: MMA
Fri Lunch: Cardio
Fri Evening: Relaxed skill session
Sat: MMA or Thai or Jitz or what ever is going

Like Kav said, I do no distance running just sprinting.
I have some sport specific drills that I do to turn my combined "Cardio" and "lifting" attributes into fighitng conditioning that I try to do too.

I try and keep skill training down to 1.5 hours and conditioning down to 45mins.

My diet would be paleo. Sleep would be 8 hours and hopefully 1 extra during the day.

Peace

Drummo

This is how I'd train for a fight (less the secrets -oooohhh!!!:D )
During the whole time (6 weeks) I'd be eating paleo.
Cardio is done in intense rounds of knees to chest, lunges, switches, sprawls etc. If I'm training for a fight of 2x5min rounds with a 1min rest, I'll train cardio in 2x6min rounds with 30sec rest.

I know there's alot of repetition here but I thought it'd be easier to follow.

Monday:
morning: Push-Ups, Sit-Ups, Squats, Chins, Cycle to work
lunch: Cardio
evening: Jitz/Thai

Tuesday:
morning: Push-Ups, Sit-Ups, Squats, Chins, Cycle to work
lunch: Lift
evening: Jitz

Wednesday:
morning: Push-Ups, Sit-Ups, Squats, Chins, Cycle to work
lunch: Cardio
evening: Thai

Thursday:
morning: Push-Ups, Sit-Ups, Squats, Chins, Cycle to work
lunch: Lift
evening: Whatever's on, go for a run etc.

Friday:
morning: Push-Ups, Sit-Ups, Squats, Chins, Cycle to work
lunch: Cardio
evening: MMA

Saturday:
morning: Thai
lunch: Jitz
evening: Open Meal (This is omitted 2 weeks before the fight)

Sunday:
morning: Band Rehearsal
lunch: Band Rehearsal
evening: Band Rehearsal (playing drums in a metal band is a work out in itself ha ha ha ha ha)

Millionaire

Very intense scedules gentlemen! thanks for sharing the workouts!

I see its a full time job and one must be dedicated.

Last time I fought...pushing 30 years old and hand not fought since 6 years before this. I took 3 months...just to be sure.

Mornings: 6am Running followed by sets of push up, sits up leg ups. weekends running but not at 6am. and sprints down at sandymount strand.
Mon - Thurs- Evenings Kickboxing... and up to 1 hour sparring sessions with no rest. (saturday mornings the same).

I even managed to stay off the drink for the 3 months! Shock Horror!!!

It was great to do this, and stick to the program.

Millionaire

What does Jitz mean???

(Brazilian) Jiu Jitsu

Millionaire

HAHA... :-)

I was just thinking...

I am really impressed with the type of modern training and diet you guys have, and indeed you dedication to training.

I am sort of a training generation before you, and as far as I know... none of us had this sort of knowledge.

My training was so old school 1970s stuff....

I am never a great competitior, (though did fight for ireland once in kickboxing).... It makes me wonder if I had better coaches who were more interested in bring us along, rather than what pub we were going to after training, better knowledge, and more efficent training methods... maybe I would have done better. these guys would put you in against mike tyson and not give a damn... very irresponsible too.

Here is some of the things I was told by my coaches...this is no BS...this is totally true.

I am not going to name names...but you see them in Irish Fighter mag, and some are still knocking about the scene pushing 70 now. and were very prominant in the irish scene in their time.

"Eat steak the day of the fight, it will give you energy"

" eat chinese meal afternoon of fight, this is what pro boxers do"

" someone dropped out of saturdays night fights, I know you have not trained hard this past few months, do the fight...you ll do well"

" have a few pints the night beofore the fight..it will relax you"

"Eat 5 Mars bars in the changing room before the fight"

LOL HA HA!!!!! Crazy but true.

Millionaire

Millionaire wrote:

HAHA... :-)

I was just thinking...

I am really impressed with the type of modern training and diet you guys have, and indeed you dedication to training.

I am sort of a training generation before you, and as far as I know... none of us had this sort of knowledge.

My training was so old school 1970s stuff....

I am never a great competitior, (though did fight for ireland once in kickboxing).... It makes me wonder if I had better coaches who were more interested in bring us along, rather than what pub we were going to after training, better knowledge, and more efficent training methods... maybe I would have done better. these guys would put you in against mike tyson and not give a damn... very irresponsible too.

Here is some of the things I was told by my coaches...this is no BS...this is totally true.

I am not going to name names...but you see them in Irish Fighter mag, and some are still knocking about the scene pushing 70 now. and were very prominant in the irish scene in their time.

"Eat steak the day of the fight, it will give you energy"

" eat chinese meal afternoon of fight, this is what pro boxers do"

" someone dropped out of saturdays night fights, I know you have not trained hard this past few months, do the fight...you ll do well"

" have a few pints the night beofore the fight..it will relax you"

"Eat 5 Mars bars in the changing room before the fight"

LOL HA HA!!!!! Crazy but true.

Same thing happened in pretty much every sport really. Advancements in sport science seems to have been very useful in separating the wheat from the chaff in terms of effective training methods. Benefits of a scientific approach in general I suppose.

Drummo

Millionaire wrote:

" have a few pints the night beofore the fight..it will relax you"

Sounds like my kinda coach!!!

Millionaire

Drummo wrote:

Sounds like my kinda coach!!!

As a man of the Budo ways... I had respect for my Sensi
and naturally obliged!!!! did not help when I was puking over
the ring ropes then next night!!! LOL!!!

JohnMc1

I got to start training again [neck problems] so I can still compete in whats left of my prime [I'm 30. I'll be 31 in Jan]

Millionaire

For me out of my prime, and 20 years wear and tear, injury, and aching knees, when I train, sometimes it feels like I have a cement block strapped to each leg!!! LOL!! it take much more effort. Still I love it, its great to do MA.

The Shane

Mon- 30min cardio session at 17.10

120mins jitz at 19.00

Tues- heavy basic lifts at 17.10 try to keep it to 50 mins. bench squat pull ups, dips etc only three lifts performed.

wed- olympic weightlifting at 17.10

thai class at 19.00 (missed that last night)

Thurs- 30 min cardio session at 17.10

thai class at 19.00

fri- mma class at 19.00

sat- thai at 11.00

jitz at 12.30

maybe a cardio session later (this is more weighted cardio than above ie frans, tyre flipping)

Sun- heavy lifting whenever I get out of bed.

I statistically miss one day due to life getting in the way so I don't budget in any rest.

This is prefight, normally i do less thai and a whole lot less cardio.

I hate cardio.

I would like to spread the sessions out more evenly but I have a job.

gstack

Shane
How hard is it to learn Olympic lifting ? Is form very important ?
Did you get someone to show you or just work it out yourself?
TIA

Garrett

silat liam

This is the weekly taining guide we give and develop to senior students who want to advance in Silat.

Monday Wednesday Saturday Early Mornings (before work) 20 to 30 Minute Yoga stretches / power postures

Tuesday Thursday Friday Early Morning (before work) mediatation 20 minutes

Mid day or Late afternoon 3 Tmes a week either 1) Gym work out or 2) 30 mnute brisk walk / jog .

Evening Classes

Monday and Thursday Harimau / Monjet Silat Training ( Areas of Silat which relate to Grappling, Ground work, Trapping, Locking, Elbow and Knees)

Tuesday and Wednesday Ular / Blakok Silat Training (Areas of Silat Training which relate to Striking (Hands and Legs), Speed, Awareness and Reflex drills, along with Juru (Upper Body work) and Lanka (Lower Body work)

Friday evening off

Saturday late morning (Weapon Training Knife, Stick and other various Indonesian weapons)

Sunday off.


This would be the training timetable of an advance Silat student who wanted to develop all ares of his training. Most students however due to work / family commitments do a shorter version of this.

Liam