Training Goals for Summer 2018

I basically want to become an enlightened, humble MMA meathead.

Training Goals:

Outcome Goals

  • Fix Back & Neck (make them less, painfully stiff)
  • Fix Golfer’s Elbow – so it’s not constantly painful
  • Improve Left Hip mobility so I can do a left high kick/roundhouse
  • Improve Cardio (not sure of precise goal on this yet, will update)
  • Complete 15 Full Reps – Bulgarian Split Squats with 5kg Vest
  • Complete 10 Full Range Reps on Dumbbell Bench Press with 46kg
  • ‘Keep in touch’ with MMA (currently prioritising sorting my neck, back & spending time with the family but don’t want to drift away completely from the sport)

–Complete/Achieve by July 1st–

Process Goals

  • 30 minutes of yoga every day & 2 yoga classes per week (1 can be via youtube)
  • 10 minutes of foam rolling every day 
  • Watch TV in Paleo squat or Cobra position
  • Use trigger point techniques & stretch left hip every day
  • Ice elbow every night & avoid press ups & barbell bench press
  • Complete 2 sets of Split Squats, Twice a week in work’s gym


  • Complete official Griffiths MMA circuit once per week (get up techniques, chest 2 chest sweeps, triangles/ab exercise, Wrestling clinch to double-leg, over/under technique, side-control escapes, mount escapes). Try with 5kg vest.
  • Practice boxing southpaw – 1 round per day at least
  • Attend either Thai Boxing or a Grappling class at least once per month


Also be mindful in work more – focus on tasks as a form of meditation (kind of)



Me Throwing a Left High Kick in 2019


At some point I also need to fix my IBS once & for all…it’s a million times better but still think it’s the limiting factor in my recovery (leaky gut = inflammation)


Home Workout 1 

  • Sumo Squats – Tabata interval with 8kg kettlebell
  • Resistance Band Military Press x 2
  • Bridge Presses x 2
  • Kettlebell push press x 2
  • Overhead lunges x 2 (for mobility as well as strength)
  • Bulgarian split squats x 1 on each leg


Home Workout 2

MMA Circuit:
– Chest 2 chest sweeps
– Triangles
– Get Ups
– Sit Throughs
– Over/under technique
– Double Legs
– Sprawl Counter
– Front Kicks
– Side Kicks

Gym Workout

  • Cardio of some description
  • Military Press x 2
  • Dumbbell Bench Press x 3
  • Front Squats x 3
  • One Arm Row x 2

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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