100 m sprints and Muay Thai

10x100m sprints walking the straightaways

Muay Thai practice for an hour working on combos and anticipating counters and reacting immediatly with another set of combos. Jab (left), overhand (right)(putting body into it) then weaving (squatting under the counter punch),fake right hook, then left uppercut, immediatly do a right leg kick.

Reflection

This was a quick one but I think I learned a lot. I gotta come in before training to work the heavybag and use the gymnastic rings. I liked the sprints and will implement them more often and increase volume. I also need to do more Strength and kettlebell training!

Quote of the day
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." ~Marianne Williamson

Muay Thai

I did combinations on thai pads focusing on uppercut punching then a knee, following with kicks to the body. I also worked on the heavy bag throwing combinations and following up with kicks to the body. It was an intense workout that also included core work (windshield wipers and reverse crunches), dive bomber push-ups, and sprints at the end. I need to start doing regular sprint sessions at least 3x a week but more ideal 5x a week. Also strength training with just a few big lifts squat, press, pull, focusing on bodyweight. I also need to eat right but if I am training as hard as I used to then I should get the results that I want at least for now. Then I will add some hardcore dieting techniques like just eating chicken breasts and fasting...

Boxing

Today I did an hour of Boxing at Daddis. I then worked leg kicks and body kicks with a partner after practice. I did Muay Thai Kickboxing yesterday.

Come Back

Well, it has been a rough few months. I have been discouraged by my fitness level because of losing every aspect of strength and endurance that I had taken years of hard work to gain. I have been good about doing Muay Thai and Boxing 3x a week at my MMA gym. I would like to keep that up and even add to it while increasing strength workouts to 2-3x a week and interval sprints to 2-3x a week as well. If I can do that while eating clean most of the time then I should be able to meet my goals. I also want to throw in a couple of kettlebell workouts in too. It is just hard cause I am use to doing so much more with much more weight. I gotta build Rome up all over again. I need hard work and determination like I use to have so that I can exceed my expectations.

Muay Thai and 30 sec sprints

5 sets of 30 sec sprints with 90 sec rest

Mauy Thai Practice for 1 hour focusing on leg kicks on a pad. Also did combo punches with leg kicks.

Reflection
I also did Muay Thai yesterday and last Wednesday. I will continue to do it more often and go in early and stay late to get extra bag work in. I am going to incorporate more kettlebell work, strength training with jump roping, and of course short sprints. I would like to get leaner and improve my physique but I believe that I must do that by focusing on performance.