Just curious as to what others do when they got to their gyms when they are there. I dont wanna know about your roadwork or home exercises just gym. When I do grappling days usually I just strick to class routine which is run for 5 minutes,shuffle inside,shuffle outside. Then our warmups like hip movements,triangles,brazilian crabs,hips to floor,MMA get ups ETC. Then drilling a few techniques with a partner then about 10 minutes of free rolling. I also spend about 10-15 minutes just stretching everything out the best I can. On Boxing or Muay Thai days I come in I warmup on the Airdyne for about 5-10 minutes as I dont like skipping. I do about 4-6 rounds on the Double-End bag. Then ill do maybe a round or 2 on the uppercut bag,the teardrop bag where I just focus on my clinch strikes,working on my Thai kick on the Thai bag. Then its a couple rounds on the basic Heavy bag just focusing on my boxing then ill spend about 3-4 rounds working on the Thai bag just getting in all my strikes elbows,knees,punches,kicks even my clinch. Also sometimes I workout with the medicine ball and the GNP bag. Then ill start class which is usually alot of drills and padwork and sparring occasionally.
boxing usualy 3 rds of heaybag, speedbag, jump rope, shadow boxing, pads. sometimes more and less of differnt excercises. BJJ is a warm up thenabout 45 minutes of technique then 45 minutes free rolll.
Usually goes like this: 2 minute rounds with 15 or 30 seconds rest between rounds. 15:00 jump rope 5:00-10:00 Stretches Shadowbox/Mirrorwork, Rope drill 1-4 rounds Heavybag, speedbag, reflex bag, sometimes uppercut bag. 4-6 rounds each Handpads rarely Spar 3-4 rounds once or twice a week 5:00-10:00 jump rope or light shadowboxing A few stretches I do my core, neck, calisthenics, conditioning, etc at home.
it depends, some days we do what ever we want and they call us for sparring and floor work, other days we do a circuit of 6 rounds of bag with intense punch outs every 20 seconds for 10 seconds after that we do a circuit wit the ropes which could be either of the following: 15 seconds sprint 15 seconds doubles 15 seconds sprint 15 seconds doubles for the first 11 sets we take 30 seconds break and then for the next 11 after that we take 15 seconds break this is probably the hardest workout at our gym the oter rope drill goes.... 3 minutes a round, every 30 seconds we do sprints or doubles until the 3 minute is up and take 1 minute break, we do this for 6 rounds. after that its floor work and/or some kind of bodyweigt circuit.
3 rd/3 Minutes, Duck & Weave Rope. 3 rd/3 Minutes, On The Double End Bag. 4 rd/3 Minutes, Heavy Bag. 2 rd/3 Minutes, Shadow Boxing. 3 rd/3 Minutes, Speed Bag. 3 rd/3 Minutes, Duck & Weave Rope. Sometimes I Switch Workouts Depending On The Day, Or If I Do Target Mitts. 'Anybody Have Any Suggestions On What I Could Add'???
Good workout of course sparring is needed but I understand this is you daily routine and sparring isnt a daily thing for most. Get in some sort of leg warmups. Rope Jumping is of course the most pouplar although im pathetic at it I just go at it on the Airdyne for that full body warmup. Of course add in some stretching and if you cant do it at home get in some strength and conditoning exercises work on your abs and maybe some body weight exercises like pullups,dips,pushups ETC.