On a typical day (when im not in school or not planning on competing)…

12:00 get up

12:20 realize im too late to go to noon muay thai

12:45 choose between a bowl of oatmeal , special k , or fried eggs and bacon

1:00 read sherdog and mmaweekly

1:10 read graciefighter forums.

1:12 read mymuaythai.com

1:20 weigh myself

1:30 shower

2:10 weigh myself again

2:30 watch king of the hill

3:10 inhale a reeses peanut butter cup as i realize ive procrastinated on sparring class

3:25 arrive to Sparring class

3:30 first round of box sparring (act like the tough guy because im not winded and everyone else has 3 rounds in.) =P

4:10 already gone with the hardest hitter in class so ive learned to accept getting blasted for the day , begin actually excuting teqniques

4:30 kicksparring

4:45 knee (or instep) gets banged up, begin light kicksparring or “dekkers” style kicksparring

5:00 have attempted at least 3 flying knees …and failed miserably on each

5:10 wait till bunkerd yells at me to do 50/50 roundhouses and 100 skipknees…or spar a gentleman that always comes to the gym around this time.

5:30 sit my ass on a stool and pound a kiloliter of water.

6:00 hard hard hard sprint , i mean as fast as i can , burn my lungs out…to quiznos or mcdonalds (mcdonalds if im doin bjj)

6:45 offer my unwanted opinion on anything martial arts related

7:30 Jiu-jitsu class

8:30 wait till i get called out to roll/spar , stay in butterfly / xguard and hope i dont have to be explosive in any manner.

9:00 reflect and tell myself tommorow ill train much harder =)

9:30 shower

9:45 another kilo of water

10:00 hit the books and watch simpsons and king of the hill.

11:00 hit the sack with a shitton of videos Downloading.

-Repeat-

Marks

this is pre fight, 6 weeks out

I run in the morning, sometimes distance, usually short and fast. Twice a week I do hills or stairs.
After the running I shadow for about 20 minutes mixing it with either pushups or pullups depending on the day.
At the end, again depending on the day I either do hammer work (hitting a big tire, or a log or whatever you got with a big ass sledge hammer, if you dont have that, use a dumbbell and wield it like hammer)

In evening around 4 at the gym I jump rope for usually 20-25 minutes, depends how I feel.

Then I shadow about 10 rounds.
note here: I dont shadow like most kickboxers I have seen in Japan or thailand. I shadow like a boxer. Means fast and I visualize. I work on head movement and technique and its fast.

Then I do mitts. 3-4 rounds on thai mitts.
2-3 rounds on boxing mitts.

Depending on the rules of the fight I would pummel after this.

Heavy bag is 4-8 rounds depending what week Im on.

I sparr (head gear, hard boxing only about 90 percent) 1-2 a week and kick sparr 1 time a week.

Then I shadow 3-6 rounds to cool down.

I do abs. mix of flutter kicks, scissors kicks, crunchs etc for 500, whatever works.

Then I have a cool down I do.

I think big points for are as follows:

1. diet. clean and balanced.
2. a mid day nap. makes a huge difference( I dont always get this but I can tell the difference when I do and so do my coaches and sparring partners “you had work? no nap?”)
3. hydrate
4. shadow like its the fight. (this has paid dividends for me.)

If you are a heavy weight you need someone holding mitts who UNDERSTANDS heavy weight fights and that pace AND your pace….be it fast or slow. I like to fight fast, lots of boxing and kicks. some HW dont.
Also trying to do mitts with a guy much shorter than you or lighter takes something away from your training….notes for you big guys running to thailand.

anyway just how I do it.

I’ve lost 10 pounds since I’ve started training which I assume is a good thing, but wondering if I’m just burning fat, and not gaining muscle. (I’m training for exercise, not really for sparring or anything).

Thanks!

Morning

8-10 kilometer run
20 min of shadow boxing

Afternoon

20 min. skip
10 min. warm up
20 min. bag work
5×3 min. hard padwork with 1 min. break
5×3 min. another padwork (not so hard) or sparring or clinching
push-up run
200 sit-ups and 100 push-ups

All this three or four times per week.