todays work out

WARM-UP
Jogging 1 minute
Inside shuffle 1 min
Outside shuffle 1 min
basket weave 1 min
foward jumping jacks 1 min
double leg hops arms out 1 min
foward gallops 1 min
backward gallops 1 min
bear crawls 1 min
jumping jacks 1 min
cycling lunges 1 min
full sit ups 1 min
prison cell push ups 1 min
water break

head to head single leg take down drill for 20 minutes

open mat til end of class.


Todays ork out was a trial for the teen mma class and will be implamented of the lacrosse team that Richard Hale and myself will be training tonight.

JANUARY TEEN MMA FITNESS TEST

Thursday we had our first fitness test, which I M VERY PROUD OF THESE KIDS. We will be conducting these the last Thursday of every month. Each kid set his own standard. The hard work they put in payed of. Their age ranging from 11 to 19. They are exceptional boys and will become strong men for the future. PLEASE GIVE THEM THE PRAISE THEY DESERVE. Here are the results

AGE Push-ups Sit-ups Pull/chin ups 125meter truck push
Zach L. 11 24 52 0 1:16 85m
Brenden B. 13 29 50 0 :55 85m
Will L. 13 29 74 0 1:30 100m
Devin A. 16 61 103 10 1:25 100m
Jeff C. 17 93 142 18 1:48 Completed
Jon G. 19 97 181 12 1:33 Completed
Destin M. Out sick


These were all to failure. I am trying to instill the attitude of breaking self limitations on these young men's lives. A few weeks ago some didn't believe they could push a truck at all, yet they push it for one straight minute. After doing push ups not counting for themselves just pushing til they couldn't push, thought they only did 15 0r 40 and actually did 24 or 61. This is an amazing point in their lives and in mine. Hope to have this class grow.

P.S.
Congrats to young Brendon who has lost 10lbs in the last few week.

Koncrete Gym Dr. Scott is getting a workout with Mike King

Mike Karney boxing work-out with trainer Mike King

Fighting soon

I will be fighting on the next THROWDOWN BOXING card. I hope. My training has been going well. Sparring rounds are at 23 total rounds. I am looking for sparring partners from 170lbs to 150lbs, I will go to you. I am excited for this fight, given if they find an opponent at 147lbs.

My workout
9 minutes jump rope
3 rounds shadow boxing
4 rounds double end bag
2 rounds speed bag
250 pushups
50 pull ups
300 crunches
50 full sit ups

GIVE ME SOME INPUT OR EXTRA WORKOUTS IF YOU HAVE ANY IDEAS

MMA this week

This week will be kickboxing. I am excited to see how the kids grasp on to the techniques that I will be showing. Kickboxing is a part of MMA that a small few become effective at. The risk of a kick being countered and/or caught is very high if the fighter is not strong or fast enough. In MMA today many stlyes almost completly remove kicking from the game plan. We will see.

TODAYS WORKOUT

100 jumping jacks
70 push ups
70 sit ups

Kicking drills
round kicks
lead left/right kicks
jab to switch kick
jab to round kick

cardio
50 round kicks right leg
50 round kicks left leg
1 minute jumping jacks
1 minutes squats
1 minute jumping jacks


Good luck on the day boys.

12/14/2010

For todays work out in MMA.
Warm-up 3 3minute rounds jump rope
30 push ups
30 sit ups
shooulder extreme (posting video soon)

Foot work drills
skips
step outs
walk offs

Head movement
slipping
roll
duck

basic wrestling
single leg take down

sprawl defense

leg work out
3+30 squats
3+15 lunges
3+60sec. wall holds with ball squeeze