The countdown to Affliction: Banned! begins

Think you have what it takes to train with the big boys? Try keeping pace with UFC, WEC and TKO veteran Mark Hominick as he prepares for his fight against Savant Young at the Affliction Banned event July 19th at the Honda Center in Anaheim, California.

As an exclusive to, Mark is documenting his daily training regimen leading up to the big night. Follow along and you’ll get a true sense of the dedication and commitment these professionals put into their training. Good luck Mark – we’ll be there in Anaheim.

Week Three

Saturday, July 12

After my last day of sparring I wanted to get a good hard day of grappling with intensity before I tone it done for the last week. I spent my last day at Xtreme Couture and had a great workout. We started out with techical drilling on specifics for the fight and then I had a fresh opponent for 7 x 5 minute rounds of grappling. I felt strong throughout and my game has definetly been elevated since I have began training at Xtreme Couture. Sunday will be a rest day, but I will be studying tapes of Savant.

Friday, July 11

I knew today had to be a big day since it was my last sparring session before the fight. Shawn Tompkins warmed us up with skipping combined with shadow boxing and sprawling which lasted 15 minutes. After the warm up I was put in the “shark tank” with 5 guys alternating sparring with me in 30 second intervals for 3 x 5 minutes. This drill is gruelling since there is no rest time throughout the entirety of the rounds which is very realistic to actual competition. Once I completed my rounds I finished up with 3 x 5 minutes of Thai Pad work with Shawn. Now that we are a week away the main focus is keeping sharp, injury free and ensuring that my weight is on point.

Thursday, July 10


The workouts this week continue to be a little shorter but are full of intensity like a fight. I joined the group at Xtreme Couture for the warm up, which consisted of running, sprints, and greco drilling. After the warm up I worked 5 x 5 minutes of small glove sparring with Gavin Hesson and Rob Di Cenzo (Spider BJJ black belt) and had them alternate rounds on me. I felt strong throughout the rounds and finished with lots of intensity. The training here has been paying dividends since I scored a few takedowns and defended submissions well. Although the training was great the only set back was that my ear blew up with a cauliflower and I had to drain it after practice, which is why sparring is limited when the fight gets closer to prevent injury.


This afternoon I worked on conditioning and went on a 4 mile run, primarily to keep my legs and lungs strong and to slowly begin to get my weight down to a level at which I want to be. After training I was 155lbs, which is where I want to be at this point.

Wednesday, July 9


It was a big and exciting training day at Team Tompkins today. Not only was the head trainer Shawn Tompkins back home to finish up camp with me, but the crew came by the gym to take some photos and do some filming. I knew I had to have a big day to prove to Shawn that I am focused and in top condition and I truly believe I did. We started with 3 x 5 minute rounds of interval training between sprints, takedowns, fighting from the ground back to your feet. After we did the interval rounds we jumped into one of the hardest pad work drills where Thai Pad work is incorporated with takedown defense. Shawn had me hitting the pads with an opponent following him and on his command would shoot and fight for the takedown, once the takedown was defended on made I returned to hitting the pads. After the drill I finished up with 3 x 5 minute rounds of strategic pad work that we will be looking to throw in the fight.


Now that we are within a week and a half of the fight, I normally only have one workout geared toward contact and one geared toward conditioning. I started off with 3 rounds of shadow boxing followed by 3 rounds of pad work. After the pad work I finished off drilling escapes from the bottom postion and stretching.

Tuesday, July 8


Back at Xtreme Couture today and lots of good guys on the mat today, which is always a benefit. We started out with a tough 15 minute warm up followed by 6 x 5 minute rounds of drilling, taking shots and takedown defense, which is great for reaction time and muscle memory. After the drilling coach Nick got 5 fresh guys to alternate every round in MMA sparring with the small gloves. I felt very confident with my takedowns and had top control for the majority of the 5 rounds, so the work here at Xtreme Couture is paying off. I will have a couple more hard days of sparring before I begin to tone it down to prevent injury before the fight.


My afternoon break from training was cut a little short today since The Fight Network came down to do some filming for promotion of the fight since they are showing the fight live. I tailored my workout to fit what they were looking for but still focused on the core fundamentals of what I wanted to drill. I got in 3 hard rounds of Thai Pad, 3 rounds of ground and pound followed by a 4 mile run. I feel that it is the fighters job to help promote the show and I take on that responsibility seriously which is why I never mind to let media outlets film me during my training.

Monday, July 7


Now that we are inside the final 2 weeks before the fight, my focus is now on intensity, but with a serious concern for injury. I came in this morning and got right to work. Now that I am getting closer to the fight I am on more of an edge and am very focused as soon as I enter the gym. We started out with the Bas CD followed by 6 x 5 minute rounds of hard grappling with a new opponent on me every round. I was again focused on finishing and staying on top whenever I got the chance. I finished off with stretching and felt great.


Since we are getting a little closer I also like to do only 1 grappling workout a day to save on overworking my shoulders, so my focus tonight was around conditioning. I went for a 5 mile run to start, which is a good way to get the weight down now that we are getting closer. After the run I went for a 10 mile bike ride and performed 15 minutes of skipping. My legs felt great and I am beginning to peak in terms of conditioning. Since the workout was focused around non-contact I finished off with 3 x 5 minutes of head movement with a training partner throwing light punches at me, and I react by slipping and countering the punch.