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December: “offseason” training journal

So, I’ve finally decided that it’s time to be more consistent with my training journals.  Up to this point, I’ve updated my training journal on the site when I get to train with a new coach, a new elite gym, or when I’m preparing for/competing in an event… but what happens for the rest of the year?

Right now, I’m in a holding pattern.  I don’t have any big athletic events coming up, so now is the time for my “offseason” training.  For me, this can be the hardest time to stay motivated.  It’s also the time to work on weaknesses.  So, the month of December looks like this:

Day 1- Strength Training: Focus on Back and Core (this is the workout in the video above):

A1) Heavy Overhead Squats: 5 sets of 5

A2) Heavy Weighted (weight vest) Pull-ups: 5 sets of 5

B1) Abdominal “hinge-ups”: 3 sets of 10

B2) Bird Dogs: 3 sets of 60 sec. per side

B3) Full Contact Twists: 3 sets of 10

Day 2- Boxing and BJJ: Right now, I’m enjoying some MMA training in place of programmed and specific conditioning workouts.  When I schedule some sort of athletic event to compete in, I’ll add in specific conditioning drills to get ready for that.

Day 3- AM- Strength Training: Legs, Upper Body Pressing, Plus Shoulder Rehab/Prehab and some core work:

A1) Clean and Jerk: 8 sets of 3 descending to 1

B1) Romanian Deadlift: 5 sets of 5

B2) Incline Bench Press: 5 sets of 5

C1) Plank: 4 sets of 60 sec.

C2) V-ups: 4 sets of 15

D1) External Rotation with resistance band: 4 sets of 6-8

…then in the evening… PM- I sometimes get in some LIGHT MMA training or heavy bag cardio work.  If I’m tired, I will definitely skip this.  I won’t even think twice.

Day 4- Boxing and BJJ for conditioning.

Days 5 through 7- These are mostly off days, but I try to keep active.  I might go for a hike or get in a game of pick-up basketball.

 

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