Mirko “Cro Cop” Filipovic
Fight Training:
Warm-up:
4 x 3 minute rounds on the heavy bag.
Technical:
Hip Escapes: From Side Mount, and from Full Mount.
Sparring:
4 x 3 minute rounds 30seconds rest. r1: Start in halfmount; r2, start being halfmounted, r3, Start in the full mount; r4 start being full mounted.
Weights:
Power Cleans:
6 sets 5 reps @ 60kg
Clean Deadlifts:
6 sets 5 reps @ 70kg
Squats:
6 sets 5 reps @ 70kg
I injured my tailbone a bit the last time I did fight training so I have taken the last week off or so (until today). I will do some cardio tomorow and then back to regular training on Monday.
I had fight training monday with I think about 2 rounds of sparring afterwards. Anyways, about 2 months ago I jumped off a fence and hurt my back (specifically it was an SI slip). I wasn’t bad, but as a result, i hurt it more during a sparring session last week. I have hardly slept for 2 nights now. I just got back from my physio Bill Burton (a miracle worker), and everything should be back to normal in a day or 2 once the inflamation goes down.
My strength trainer Guy Greavette competed at the World Masters Games this past week for Olympic lifts for the 45-49 age group. Here are the results:
My back is almost back to normal. I was bored and started another web log (blog) at DELETED
Anyways, I am off to the fight club to order some new 12 oz BOES bag gloves.
Weights:
I missed weights this morning because of a Mid-Term at Uninversity. The test was on the Urinary System, Acid/Base Homeostasis, and the Immune System, followed by a 2 hour lab on Bacteria.
Fight Training:
1 Round MMA for warm up with a 16 year old superstar who bruised up my shin and nose pretty good.
3 Rounds on the Heavy bag with my new BOES bag gloves.
5 rounds freestyle Jiujitsu.
I am currently 212 pounds and I have gone on record at my fight club that by next Friday (12th of Aug) that I will under 200 pounds. Nightmare4D…where are you?
Fight Training:
3 x (1 Round Heavy Bag; 1 Round Ground N’ Pound; 1 Round Skipping).
(3 Minute rounds with 1 minute rest)
5 Minutes rest
1 x (1 Round Heavy Bag; 1 Round Ground N’ Pound; 1 Round Skipping). (3 Minute rounds with 5 minutes rest).
Monday:
Fight Training:
1 x 2 minute Round MMA. (I just jumped in when I got there as the pro fighters were already training for a fight card in Sept).
Warm up 3 x 3 minute rounds heavy bag
My partner weighed 290lbs. We ended up only going for 2, 3 minute rounds at the end of practice.
3 x 3 minute rounds on the heavy bag as cool down.
Tuesday
4 x (1 Round Heavy Bag; 1 Round Ground N’ Pound; 1 Round Skipping).
(2 Minute rounds with 1 minute rest).
20-25 minutes swimming in Lake Okanagan.
ever tried swimming across that lake?
The girl I was swimming with probably could, but I think that it is over 2 miles in width and like 79 miles in length. I could probably manage it if there were no waves and my life depended on it, but I have never tried.
I’m only talking across length wise would be maddness
No training for me today. I was really quite bagged. I do believe that the swim yesterday was too much for me.
Summer classes are wrapping up in the next week and so the Profs are loading on the info. After Labelling the bones and muscles of the Human body today my brain went numb…but thank goodness for Glutamine! Anyone who says Glutamine doesn’t work just has to use their brain for 6 hours straight each day for a week and then slam down 40grams of the stuff. Within 20 minutes its effects can be felt. I have done this on many occasions. I first discovered this use last semester when I was feeling tired all the time and wasn’t recovering even with a proper diet and rest. Then, I remembered Glutamine and it worked so well I was once again sold on this supplement. I use ALLMAX glutamine.
ever tried taking powerdrive/tyrosine before writing an exam. I started taking a half dose of powerdrive before all my tests and it did wonders for mental alertness/awareness concentration and energy
Ya, I remember Charlie mentioning Tyrosine as a Study-Aid at the last Vancouver seminar. The company I am sponsored by doesn’t distribute it so I have to always buy it, but it for sure works.
I just got powerdrive off t-nations sight not a bad deal 17 americna for 30 servings. I found it work amazingly well for my tests had my best finals grades yet lol. Normally i had issues focusing during 3 hours finals and find myself day dreaming, but it helped alot.
Friday I had fight training, but it was mostly technique and I think I only sparred one round.
Monday:
Tempo/Fight Training:
Circuit of Heavy Bag; MedBall Abs; Ground & Pound; Skipping. 1 round each 2 minutes long with 30 seconds rest x 3 and then 5 minutes rest followed by 2 more 2 minute rounds each with 30 seconds rest in between.
Then I went off to Weights:
Power Cleans x 3 sets of 5 reps with 60kg
Snatches 3 sets of 3 reps with 60kg.
Squats @ 135lbs x 10 reps.
Bench Press @ 135lbs x 3 sets of 10 and 3 sets of 7.
One lap cool down jog.
Huge Lab final exam today. It is on bones, muscles, and bacteria. As much as I know about the subjects, there is a whole lifetime’s more of knowledge that I could know. I hope that I am not too drained to go and do a light workout today. I didn’t get much sleep last night due to an overactive mind. I made the mistake of imagining myself fighting just before I went to bed, which of course results in hours of anxiety and imaginations of myself becomming the best fighter in the world! I would rather have slept.
I was a bit sore yesterday and this morning and at one point saw my options as being, “take a nap,” or “go workout.” I am glad I opted for the working out one.
Ciruit: 3 minute rounds : 1 minute rest
HeavyBag: punching only
Abs
HeavyBag: Kicking only
Shadow Boxing
Ground & Pound
Skipping
Rest for 5 minutes and done 3 times in total.
Weights:
Power Cleans 3 sets of 5 reps
Snatches: 3 sets of 4 reps
Overhead Squats: 1 set of 6 reps.
Bench Press: 3 sets of 12, 10, 10.
PowerClean Deadlifts: 2 sets of 6.
Date: TONIGHT!!!
Event Type: PPV Live
Time: 10:00 PM EST
Summary:
Chuck ‘The Iceman’ Liddell will look to avenge the first loss of his career and defend his UFC® light heavyweight crown in the process when he takes on challenger Jeremy Horn at UFC 54: Boiling Point this August 20th at the MGM Grand Garden Arena in Las Vegas. Also on the card is a huge matchup between Randy ‘The Natural’ Couture and Mike Van Arsdale. Six additional bouts will complete the eight-fight card, which will be available LIVE on pay-per-view at 10 p.m. EST/7 p.m. PST, on iN DEMAND, DIRECTV, DISH Network, TVN, Bell ExpressVu and Viewer’s Choice Canada for a suggested retail price of $34.95.
GRUDGE MATCH
Liddell (16-3-0) is fresh off his big win over previous light heavyweight champ Couture at UFC 52, but he’ll have one thing on his mind when facing Horn: revenge. That’s because Liddell’s first career loss (March 5, 1999, at UFC 19) came when Horn, a longtime veteran of mixed martial arts with a record of 85-13-5, executed a first-round arm triangle choke on the future champion. So UFC 54 provides a chance for Liddell to wipe the slate clean against his old nemesis. But Horn’s well-rounded skills and versatility will present a tough challenge for the champ in what should be a match for the ages.
Official Weigh-ins & Fight Card
Light Heavweight Championship
Chuck Liddell [204] vs. Jeremy Horn [203]
Light Heavyweight Bout
Randy Couture [206] vs. Mike Van Arsdale [205]
Welterweight Bout
Diego Sanchez [170.5] vs. Brian Gassaway [170]
Welterweight Bout
Frank Trigg [170] vs. Georges St. Pierre (Canadian)[170]
Heavyweight Bout
Tim Sylvia [264] vs. Tra Telligman [226]
Middleweight Bout
Matt Lindland [185.5] vs. Joe Doerksen (Canadian) [185.5]
Travis Lutter 186] vs. Trevor Prangley [184.5]
Light Heavyweight Bout
James Irvin [206] vs. Terry Martin [206]