Bro, Breathe, Relax, Breathe Relax. wag ka masyado maeexite :biggrin:
Honga sir @Bane, na-excite lang ako siguro at nangigigil, puro hangin kasi tinatamaan ko. haha.. yung unang sparring ko kasi newbie rin yung ka spar ko kaya nakakatama. pero nung trainer na yung ka-spar ko. parang hangin lang ang kalaban ko. hehe.. Tsaka sabi nga nung trainer namin, masyado nga daw ako gigil kaya mabagal yung mga strikes. hehe.. next time bawi me. :D
Bro, Breathe, Relax, Breathe Relax. wag ka masyado maeexite :biggrin:
Honga sir @Bane, na-excite lang ako siguro at nangigigil, puro hangin kasi tinatamaan ko. haha.. yung unang sparring ko kasi newbie rin yung ka spar ko kaya nakakatama. pero nung trainer na yung ka-spar ko. parang hangin lang ang kalaban ko. hehe.. Tsaka sabi nga nung trainer namin, masyado nga daw ako gigil kaya mabagal yung mga strikes. hehe.. next time bawi me. :D
yup. relax and proper breathing tlga. treat sparring as SPARRING lang tlga, not an actual match. you learn from it as much as possible, you can even talk to your sparring partner if you want to have him do the same thing he did seconds ago para matancha mo ung next move mo. pwede mo din sabhin na bagalan nyo ng onti or bilisan ung pace. yan ang kagandahan pag kaspar mo mas angat ung level sayo, maiintindihan yung need mo. compared pag baguhan, you wont benifit from it (sports perspective) and try to accept din na may mga times tlga na hangin lang ang matatamaan mo, ang tricky part lang how will your mind adapt to it. remember you dont think in sparring, because everything should be automatic thats why you do mitts and heavy bag for muscle memory. reaction nalang sa situation mag kakatalo. kasi once you think deeply on wht will you do next... KABOOM! lights out ka hehehe
Bro saan ka sa Laguna? Mukhang magMMA fighter ka bro ah
Sir @Aestechniques San Pedro po. Taga Laguna rin ba kayo? Di po ako MMA fighter. kakasimula ko pa lang po mag-aral ng Muay Thai. Pag ok ok na siguro ako sa Muay Thai saka ako mag jiujitsu.
San Pedro din ako bro..lift tayo minsan sabay...san ka naggygym? dun ako madalas sa Rimandos Gym , sa Noninos
Ayos! Taga San Pedro ka rin pala sir. Sa Brown House ako ng woworkout.Sa loob ng Pacita. Di sya talaga body building gym, more of a box yung setup nya. Rimandos, nadadaanan ko nga yan sir pag pumapasok trabaho. Yung may picture na nakatopless na naka orange and yellow yata board shorts. Sya ba si Rimando o baka ikaw yun sir @Aestechniques? Hehe. Sige sir, set natin yan. Para makapulot ako ng kaalaman syo. Kaso abnormal kasi sched ko. Hehe
Salamat sa advice sir @Bane sige next time rerelax lang talaga ako. Gaya nung first spar ko relax lang ako nun. Nakakangiti pa. Pero nung spar ko sa trainer, seryoso ako masyado. Hehe.. Siguro dahil s kagustuhan na maimpress sya para masama ako sa ipapa promote nya. Yun lang nagbackfire. Di ko lang alam kung papayagan nya uli ako mag spar. Hehe..
Ayos! Taga San Pedro ka rin pala sir. Sa Brown House ako ng woworkout.Sa loob ng Pacita. Di sya talaga body building gym, more of a box yung setup nya. Rimandos, nadadaanan ko nga yan sir pag pumapasok trabaho. Yung may picture na nakatopless na naka orange and yellow yata board shorts. Sya ba si Rimando o baka ikaw yun sir @Aestechniques? Hehe. Sige sir, set natin yan. Para makapulot ako ng kaalaman syo. Kaso abnormal kasi sched ko. Hehe
Si Kuya Ramil yun, siya yung may ari. Sundays bro PM lang.
Ayos! Taga San Pedro ka rin pala sir. Sa Brown House ako ng woworkout.Sa loob ng Pacita. Di sya talaga body building gym, more of a box yung setup nya. Rimandos, nadadaanan ko nga yan sir pag pumapasok trabaho. Yung may picture na nakatopless na naka orange and yellow yata board shorts. Sya ba si Rimando o baka ikaw yun sir @Aestechniques? Hehe. Sige sir, set natin yan. Para makapulot ako ng kaalaman syo. Kaso abnormal kasi sched ko. Hehe
Si Kuya Ramil yun, siya yung may ari. Sundays bro PM lang.
Ah oks sir. Sige PM na lang kita sir if ever. minsan kasi may pasok din ako Sunday eh.
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Uppercuts (Wall Bag)
1D: Tire Jumps
1E: Jab-Straight-Hook+2x Jab-Straight (Teardrop Heavy Bag)
Shadow Boxing (2 mins per round / 3 rounds / 1 min rest per rounds)
Sparring with the trainer (2 mins per round / 3 rounds / 1 min rest per rounds)
Trainer's comment: More relaxed but still need to be faster in throwing punches
Core Workout: (No rest in between)
1A: Flutter Kicks (50 reps)
1B: Scissor (50 reps)
1C: Pull Over Bent Legs (50 reps)
1D: Alternate single V Sit up (50 reps per side)
Hardening:
Inside Left Leg Kick (12 reps)
Inside Right Leg Kick (12 reps)
Outside Left Leg Kick (12 reps)
Outside Right Leg Kick (12 reps)
Body Kick-Left Side (12 reps)
Body Kick-Right Side (12 reps)
Push Kick to abdominals (12 reps)
Supplements Taken:
2 BCAA capsules (40 mins before workout)
5g Creatine (30 mins before workout)
2 BCAA capsules (20 mins after workout)
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Push Kicks (Heavy Bags)
1D: Jumping Jacks
Shadow Boxing (2 mins per round / 3 rounds / 1 min rest per round)
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Push Kicks (Wall Bag)
1D: Tire Jumps
1E: Upper-Hook-Straight+2x Jab-Straight (Teardrop Heavy Bag)
Shadow Boxing (2 mins per round / 3 rounds / 1 min rest per round)
Pad work (2 mins / 2 rounds pad / 1 round shadow boxing / no rest in between)
Core Workout: (3 rounds per routine)
1A: Side Hip Thrust (15 reps per side)
2A: Side Crunches (15 reps per side)
3A: Russian Twists (15 reps)
4A: Dumbbell Ab Rollouts (15 reps)
Pahabol workout: (3 sets / 1 min rest in between)
Deadlift (15 kgs x 2 + Oly Bar)
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Push Kicks (Wall Bag)
1D: Tire Jumps
1E: Upper-Hook-Straight+2x Jab-Straight (Teardrop Heavy Bag)
Shadow Boxing (2 mins per round / 3 rounds / 30 secs rest per round)
Technique drills (2 mins / 1 min rest per drill)
1A: Parry (Right Kick of opponent) + Left Leg Kick
2A: Opponent's Roundhouse Leg grab + Long guard
3A: Opponent's Roundhouse Leg grab + Long guard + "Alak-alakan" kick
Shadow Boxing (3 mins per round / 3 rounds / 30 secs rest per round)
Sparring (3 mins per round / 3 rounds / 1 min rest per round)
Note: Sparred with a leveled Muay Thai fighter, sinalo lahat ng leg kicks sa kaliwang binti, the result: markado ng pasa ang binti. Note ng trainor, still need to loosen up, still stiff.
Heavy Bags (untimed doing punches and kicks until exhaustion then rest for a while then hit again. estimated time: 10 - 15 mins)
Obliques workout (3 sets / no rest in between workout / 30 secs rest between sets)
1A: Side Crunches with hold (12 reps)
1B: Saxon Side Bends (12 reps per side / 10lbs)
1C: Speed Rotation ( 12 reps per side / 16 lbs)
1D: Wood Chops (12 reps per side / 16 lbs)
1E: Side Jacknife (12 reps per side)
1F: Russian Twists (12 reps / 20 lbs)
Supplements Taken:
2 BCAA capsules (40 mins before workout)
2 BCAA capsules (20 mins after workout)
Warm Up Circuit (3 sets / 1 min per routine / 1 min rest between sets)
1A: Walking Squats
1B: Walking Forward Lunges
1C: Walking Backward Lunges
1D: Crawling Spiderman Pushup
1E: Plank
1F: Agility Ladder
Sparring Technique Drill (3 mins / 3 rounds / 30 secs rest between rounds)
Note: Partners exchange whatever combos alternately.
Shadow boxing (3 mins / 3 rounds / 30 secs rest between rounds)
Sparring ( 3 mins / 3 rounds / 30 secs rest between rounds)
Note: Sparred with a 200 pounder trainee. Wew! buti di nangigil si kuya. Maliban sa isang inside leg kick, the result, maga and pasa. XD
Comments
Honga sir @Bane, na-excite lang ako siguro at nangigigil, puro hangin kasi tinatamaan ko. haha.. yung unang sparring ko kasi newbie rin yung ka spar ko kaya nakakatama. pero nung trainer na yung ka-spar ko. parang hangin lang ang kalaban ko. hehe.. Tsaka sabi nga nung trainer namin, masyado nga daw ako gigil kaya mabagal yung mga strikes. hehe.. next time bawi me. :D
San Pedro din ako bro..lift tayo minsan sabay...san ka naggygym? dun ako madalas sa Rimandos Gym , sa Noninos
Si Kuya Ramil yun, siya yung may ari. Sundays bro PM lang.
Ah oks sir. Sige PM na lang kita sir if ever. minsan kasi may pasok din ako Sunday eh.
Warm Up: 10 mins
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Uppercuts (Wall Bag)
1D: Tire Jumps
1E: Jab-Straight-Hook+2x Jab-Straight (Teardrop Heavy Bag)
Shadow Boxing (2 mins per round / 3 rounds / 1 min rest per rounds)
Sparring with the trainer (2 mins per round / 3 rounds / 1 min rest per rounds)
Trainer's comment: More relaxed but still need to be faster in throwing punches
Core Workout: (No rest in between)
1A: Flutter Kicks (50 reps)
1B: Scissor (50 reps)
1C: Pull Over Bent Legs (50 reps)
1D: Alternate single V Sit up (50 reps per side)
Shoulder circuit: (3 sets / no rests in between)
1A: Dumbbell Lateral Raise : (18 lbs / 5 reps)
1B: Dumbbell Front Raise: (18 lbs / 5 reps)
1C: Dumbbell Upright Row: (18 lbs / 5 reps)
1D: Dumbbell Lateral Raise : (16 lbs / 3 reps)
1E: Dumbbell Front Raise: (16 lbs / 3 reps)
1F: Dumbbell Upright Row: (16 lbs / 3 reps)
1G: Dumbbell Lateral Raise : (20 lbs / 1 rep)
1H: Dumbbell Front Raise: (20 lbs / 1 rep)
1I: Dumbbell Upright Row: (20lbs / 1 reps)
Hardening:
Inside Left Leg Kick (12 reps)
Inside Right Leg Kick (12 reps)
Outside Left Leg Kick (12 reps)
Outside Right Leg Kick (12 reps)
Body Kick-Left Side (12 reps)
Body Kick-Right Side (12 reps)
Push Kick to abdominals (12 reps)
Supplements Taken:
2 BCAA capsules (40 mins before workout)
5g Creatine (30 mins before workout)
2 BCAA capsules (20 mins after workout)
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Push Kicks (Heavy Bags)
1D: Jumping Jacks
Shadow Boxing (2 mins per round / 3 rounds / 1 min rest per round)
Pad work (2 mins / 3 rounds / no rest in between)
Upper body circuit: (3 sets / 35 lbs / 10 reps)
1A: Overhead Plate Press
1B: Overhead Plate Tricep Extension
1C: Plate Halo (10 reps per direction)
1D: 45 Degrees Overhead Plate Press
1E: Plate Wood Chops (10 reps per side)
1F: Shoulder Plate Pulls
Pahabol workout: (3 sets / no rest in between / 1 min rest after superset)
1A: Pull ups (6 reps)
1B: Tricep dips (10 reps)
Core workout: (no rest in between)
1A: Pull Over Bent Legs (30 reps)
1B: Knee raises (30 reps)
1C: Leg raises (30 reps)
1D: Bicycles (40 reps)
1E: Scissors (30 reps)
1F: Flutter Kicks (30 reps)
1G: Wide Scissors (30 reps)
Supplements Taken:
2 BCAA capsule (40 mins before workout)
5g Creatine (40 mins before workout)
2 BCAA capsules (20 mins after workout)
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Push Kicks (Wall Bag)
1D: Tire Jumps
1E: Upper-Hook-Straight+2x Jab-Straight (Teardrop Heavy Bag)
Shadow Boxing (2 mins per round / 3 rounds / 1 min rest per round)
Pad work (2 mins / 2 rounds pad / 1 round shadow boxing / no rest in between)
Core Workout: (3 rounds per routine)
1A: Side Hip Thrust (15 reps per side)
2A: Side Crunches (15 reps per side)
3A: Russian Twists (15 reps)
4A: Dumbbell Ab Rollouts (15 reps)
Pahabol workout: (3 sets / 1 min rest in between)
Deadlift (15 kgs x 2 + Oly Bar)
Upper body circuit: (2 sets / 10 kgs / 12 reps)
1A: Overhead Plate Press
1B: Overhead Plate Tricep Extension
1C: Plate Halo (10 reps per direction)
1D: 45 Degrees Overhead Plate Press
1E: Plate Wood Chops (10 reps per side)
1F: Shoulder Plate Pulls
Supplements Taken:
2 BCAA capsules (60 mins before training)
5g Creatine (40 mins before training)
2 BCAA capsules (20 mins after training)
Warmup: 8 mins
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Push Kicks (Wall Bag)
1D: Tire Jumps
1E: Upper-Hook-Straight+2x Jab-Straight (Teardrop Heavy Bag)
Shadow Boxing (2 mins per round / 3 rounds / 30 secs rest per round)
Technique drills (2 mins / 1 min rest per drill)
1A: Parry (Right Kick of opponent) + Left Leg Kick
2A: Opponent's Roundhouse Leg grab + Long guard
3A: Opponent's Roundhouse Leg grab + Long guard + "Alak-alakan" kick
Pad work (1 round / 9 mins)
Upper body circuit: (3 sets / 35lbs / 10:8:10 reps)
1A: Overhead Plate Press
1B: Overhead Plate Tricep Extension
1C: Plate Halo (8:6:8 reps per side)
1D: 45 Degrees Overhead Plate Press
1E: Plate Wood Chops (per side)
1F: Shoulder Plate Pulls
Core workout: (1 round / no rest in between)
1A: Recliner crunches (20 reps)
1B: Lying knee raises (20 reps)
1C: Lying leg raises (20 reps)
1D: Bicycles (40 reps)
1E: Flutter Kicks (20 reps)
1F: Scissors (20 reps)
1G: Wide Scissors (20 reps)
1H: Alternate single V Sit up (25:20:15 reps per side)
Supplements Taken:
2 BCAA capsules (60 mins before training)
2 BCAA capsules (30 mins after training)
Warmup: 6mins
Circuit Training (3 sets / 1 min each routine / no rest in between routine / 30 secs rest in between sets)
"Gorilla Fit"
1A: Pull Ups (BW only)
1B: Squats (Oly Bar + 10kg/20kg/30kg)
1C: Spiderman Push Ups (BW only)
1D: Slam Ball (10 lbs/20 lbs/20 lbs)
1E: Dumbbell Woodchops (16 lbs / 16 lbs / 18 lbs)
1F: Speed rope
Muay Thai Circuit (1 round / 3 minutes per drill)
1A: Rapid punches (Teardrop Heavy Bag)
1B: Stability ball plank with knee drives
1C: Roundhouse (heavy bag)
1D: Elbow strikes + knee strikes (heavy bag)
1E: uppercut-hook-straight combo (wall bag)
Core workout (3 sets/30 secs each/ no rest in between / 30 secs rest between sets)
1A: Bicycles
1B: V-Sit Toe Touches
1C: Russian Twist
1D: V Ups
Then 2 sets of after the core circuit:
Alternate single V Sit up (25/20reps per side)
Shoulder circuit: (3 sets - No rest in between)
Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (5 reps/18lbs)
Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (3 reps/16 lbs)
Dumbbell Lateral Raise-Dumbbell Front Raise-Dumbbell Upright Row (1 rep/20 lbs)
Dumbbell Shoulder press (3 sets/12 reps/(18lbs/20lbs/20lbs))
Then lastly:
Side bends (3 sets/ 20 reps / 20 lbs / no rest in between)
Supplements Taken:
2 BCAA capsules (60 mins before training)
5g creatine (20 mins before training)
2 BCAA capsules (30 mins after training)
Warm up: 8 mins
Shadow Boxing (3 mins per round / 3 rounds / 30 secs rest per round)
Sparring (3 mins per round / 3 rounds / 1 min rest per round)
Note: Sparred with a leveled Muay Thai fighter, sinalo lahat ng leg kicks sa kaliwang binti, the result: markado ng pasa ang binti. Note ng trainor, still need to loosen up, still stiff.
Heavy Bags (untimed doing punches and kicks until exhaustion then rest for a while then hit again. estimated time: 10 - 15 mins)
Obliques workout (3 sets / no rest in between workout / 30 secs rest between sets)
1A: Side Crunches with hold (12 reps)
1B: Saxon Side Bends (12 reps per side / 10lbs)
1C: Speed Rotation ( 12 reps per side / 16 lbs)
1D: Wood Chops (12 reps per side / 16 lbs)
1E: Side Jacknife (12 reps per side)
1F: Russian Twists (12 reps / 20 lbs)
Supplements Taken:
2 BCAA capsules (40 mins before workout)
2 BCAA capsules (20 mins after workout)
Warm up: 9 mins
Warm Up Circuit (3 sets / 1 min per routine / 1 min rest between sets)
1A: Walking Squats
1B: Walking Forward Lunges
1C: Walking Backward Lunges
1D: Crawling Spiderman Pushup
1E: Plank
1F: Agility Ladder
Sparring Technique Drill (3 mins / 3 rounds / 30 secs rest between rounds)
Note: Partners exchange whatever combos alternately.
Shadow boxing (3 mins / 3 rounds / 30 secs rest between rounds)
Sparring ( 3 mins / 3 rounds / 30 secs rest between rounds)
Note: Sparred with a 200 pounder trainee. Wew! buti di nangigil si kuya. Maliban sa isang inside leg kick, the result, maga and pasa. XD
Shoulder circuit: (3 sets / no rests in between)
1A: Dumbbell Lateral Raise : (18 lbs / 5 reps)
1B: Dumbbell Front Raise: (18 lbs / 5 reps)
1C: Dumbbell Upright Row: (18 lbs / 5 reps)
1D: Dumbbell Military Press: (18 lbs / 5 reps)
1E: Dumbbell Lateral Raise : (16 lbs / 3 reps)
1F: Dumbbell Front Raise: (16 lbs / 3 reps)
1G: Dumbbell Upright Row: (16 lbs / 3 reps)
1H: Dumbbell Military Press: (16 lbs / 3 reps)
1I: Dumbbell Lateral Raise : (20 lbs / 1 rep)
1J: Dumbbell Front Raise: (20 lbs / 1 rep)
1K: Dumbbell Upright Row: (20lbs / 1 reps)
1L: Dumbbell Military Press: (20 lbs / 1 reps)
Supplements taken:
2 BCAA capsule (60 mins before training)
2 BCAA capsule (30 mins after trainingg)
(Longest training I've ever been. XD from 5:30PM to 10:00PM)
Warm Up: 9 mins
Form checking of Punches (estimated time 15 - 20 mins)
Heavy bags (untimed, mostly focused on jab, straight, and hooks and couple of kicks, till exhaustion, estimated time 15 - 20 mins)
Muay Thai Drills (1 round / 2 mins each station)
1A: Rapid punches (Teardrop Heavy Bag)
1B: Roundhouse Kicks ( Heavy Bag)
1C: Elbow and Knee strikes (Heavy Bag)
1D: Push Kicks (Wall Bag)
1E: Tire Jumps
Pad Works (3 rounds / 3 mins / no rest in between)
Upper body circuit: (3 sets / 10 kilos / 10 reps)
1A: Overhead Plate Press
1B: Overhead Plate Tricep Extension
1C: Plate Halo (10 reps per direction)
1D: 45 Degrees Overhead Plate Press
1E: Plate Wood Chops (10 reps per side)
1F: Shoulder Plate Pulls
Core workout: (3 sets / no rest in between routine)
1A: Side Hip Thrusts (20 reps per side)
2A: Oblique Crunches (20 reps per side)
3A: Dumbbell Ab Rollout (10 reps)
Supplements Taken:
2 BCAA capsules (30 mins before workout)
2 BCAA capsules (30 mins after workout)