My 8 Week Fight Prep

**GIJoe6186** · Posted On: 7/19/2008 3:14am

My next fight is September 13th. It's my second fight. I have exactly 8 weeks until the fight, 7 for hard work and 1 for strategy, a jog and rest. So I just want some feedback, I felt this would be the best area to put this in.

The fight is AM USKBA rules, 3x3 minute rounds, 1 minute rest. I am primarily a BJJ fighter, so I feel strength conditioning (takedowns and the like) is important.

I haven't done much conditioning at all, mostly strength work up until now.
Plan:
3 workouts M/W/F

Monday - Rounds Workout :
1 round 135lbs clean & jerk
1 round DB Thruster
1 round DB Swing
Rest
1 round DB Snatches
1 round Burpees
1 round Jump Squats
Rest
3xMax Dips/Pull-ups
Elliptical - 15 mins

Wednesday - Track Workout :
Lots of 100 m sprints w/15 45lbs DB swings
Jog
Abs

Friday - Strength Workout :
Front Squat
DB Bench
Weighted Chins
Barbell Holds
Curls/Tricep Push Down

In addition to that I'll obviously be training and sparring, I think sparring is the best cardio. Things might change a bit, add another round or do a little extra, but this is the basic outline.

I should be able to get lots of hard BJJ rolling and at least one day of hard kickboxing sparring. Hopefully I can get to the ring at my gym once a week and do MMA sparring.

So what say you?

**gsalgado7** · Posted On: 7/22/2008 3:32pm

I know this is off topic, but are you fighting at a USKBA-sanctioned event? I competed in one down in CT, just wondering what other opportunities are around.

**GIJoe6186** · Posted On: 7/22/2008 9:56pm

It's not USKBA sanctioned, its in NY so it's not sanctioned at all, it just follows the USKBA rules.

**ronaldk** · Posted On: 7/22/2008 10:00pm

i'm a n00b, but i think the more MMA sparring you can do, the better. even if it's to apply mostly your BJJ under MMA rules, i'd guess it would be better than a lot of hard rolling under BJJ rules.

**gsalgado7** · Posted On: 7/22/2008 10:39pm

I've seen this posted elsewhere on Bullshido, but it's easiest for me to just put it back on here directly.
http://www.bodybuilding.com/fun/cb14.htm
You already have some exercises that work your posterior chain, but it may be worth it to be more deliberate about working it. Since your strength is your BJJ this should help you with the power you need for takedowns.
As for cardio I also prefer sparring for it, something I've added in though is to jump rope for minute rest between rounds. It keeps me honest about my endurance if I've been slacking off during the rounds.
Anyways, just my .02

**GIJoe6186** · Posted On: 7/23/2008 12:09am

I've done lots of training for my posterior chain. Deads, sumo deads, squats, pull throughs, snatches and the like. I hit 365 deadlift and 5x5x275.

I ended up hurting my back though, thats why theres no heavy deads or anything in this. I'll only be doing heavy lifting one day a week and the lower body lift is a front squat to take the pressure off of my lower back.

My first fight I won fairly quickly, deadlifting helped a shitload. I did a belly to belly throw and thank my deads for that, but can't do them now and don't want to risk injury. Thanks for the info though.

**LI GUY 1** · Posted On: 7/23/2008 12:49am

Zerher squats and zercher deadlifts are my new favorite, they will transfer well into slams, throws, and takedowns. I am also using them to help my deadlift.

Zercher squats Joe, better than front squat I think for takedown power and little strain on lower back.

**Teh El Macho** · Posted On: 7/23/2008 11:11am

Could you estimate a strength ratio between your zercher squats and deadlifts compared to front squats and plain vanilla deadlifts? That is, if one is X% of the other? Just curious. I'm front squatting off a pair of sawhorses for the time being (since I don't have a squat station yet). Even with moderate weight, it's still a bit troublesome with my back, so zerchers may be a good option.

Good luck GIJoe!

[edit]

How about squatting while grabbing/holding a sandbag/heavy bag close to your chest, a la belly-to-belly?

**GIJoe6186** · Posted On: 7/23/2008 4:50pm

Just hit a big snag in things because it's hard to hold anyything over my head right now due to a busted thumb.

I'm pretty sure a bunch of tape will fix it though, thats what I do when grappling.

**LI GUY 1** · Posted On: 7/23/2008 4:55pm

Originally Posted by Teh El Macho

Could you estimate a strength ratio between your zercher squats and deadlifts compared to front squats and plain vanilla deadlifts? That is, if one is X% of the other? Just curious. I'm front squatting off a pair of sawhorses for the time being (since I don't have a squat station yet). Even with moderate weight, it's still a bit troublesome with my back, so zerchers may be a good option.

Good luck GIJoe!

[edit]

How about squatting while grabbing/holding a sandbag/heavy bag close to your chest, a la belly-to-belly?

Are you holding the bar correctly? The bar should be resting on your fingertips with your wrist fully flexed back, your elbows pointing as high and forward as possible, so that the bar rests in your shoulders. You actually should not have to grip the bar to squat it.

I find that gripping the bar with a fist requiresthe bar to be slightly forward and puts more strain on the back. Also, maybe try not sitting into the squat so much as in a traditional squat.

Lastly, I see a tendency to let the elbows drop as people descend in the lift causing the bar to roll forward which ensures it will be almost impossible to get ou of the hole.