Weekly Training Plan – 2 Jun 2013


Page from weekly training plan notebook

My weekly training plan for the week of 3 Jun 2013. Details for the goals behind my current training plan can be found in the Training Goals – Summer 2013 post.

 

  • Sunday
    • TRX FORCE – Week 2: Day1 @done
    • Muay Thai practice @done
      • Did 3 rounds of Bas Rutten’s boxing CD. This was in place of the TRX FORCE Agility & Conditioning module.
  • Monday
    • TRX FORCE: Week 2: Day 2 @done
      • Still no TRX burpees. Did primarially jump squats, trying to touch the ground on each squat. Did do a couple of normal burpees.
  • Tuesday
    • TRX FORCE: Week 2: Day 3
    • ABD
  • Wednesday
  • Thursday
    • TRX Mobility
    • ABD
  • Friday
    • TRX FORCE: Week 2: Day 4
  • Saturday
    • TRX Mobility
    • ABD (making up missed classes)
    • ABD – sparring class

Weekly Training Plan – 26 May 2013


Page from weekly training plan notebook

My weekly training plan for the week of 26 May 2013. Details for the goals behind my current training plan can be found in the Training Goals – Summer 2013 post.

 

  • Sunday
    • TRX Mobility @done
    • Muay Thai practice @done
  • Monday
    • TRX FORCE: Week 1: Day 1 @done
      • Was able to do all exercises except the spiderman pushups. My shoulder is not strong enough yet to do those. Will try and do a variation from a normal pushup position off the ground next time they come up.
    • Muay Thai practice @done
      • Worked on getting a roundhouse kicks. Focused on hip turnover and swinging the leg as dead weight. Did some stretching to try and improve height. Also did some basic Muay Thai footwork; walking forward and back, throwing punches while advancing and retreating.
  • Tuesday
    • TRX FORCE: Week 1: Day 2 @done
      • There was one exercise from strength routine 2 that I was unable to do, the burpees… So, I modified them to be jump squat with a floor touch.
    • ABD (stripe test prep) @done
      • Good stripe prep. Felt I was able to push hard through the entire class. My Krav defense also felt very good.
  • Wednesday
    • TRX FORCE: Week 1: Day 3 @done
    • Macarra BJJ Norwich
      • Felt great to be back in BJJ, but WOW, was that a tough class. We worked on umpa escape from mount and several armbars if your opponent used the umpa to escape your mount. For some reason this was much harder for me than the previous night’s ABD stripe test prep class.
  • Thursday
    • ABD (stripe testing) @done
      • Had a very good stripe test. Just like the practice, I was able to push hard through the entire test. Shoulder’s finally getting back to normal. Managed 3 push-ups, which is a great improvement over the 0 I’ve done for the past 3 months.
  • Friday
    • TRX FORCE: Week 1: Day 4 @done
  • Saturday
    • ABD (making up missed classes) @skipped
    • ABD – sparring class @skipped
    • TRX FORCE: Mobility

Training Goals – Summer 2013

Training Goals vs Training Plans

Goals
I’m shifting from writing multi-week training plans to writing training goals instead. I realized looking back at my past training plans that I never was able to follow any of them for very long. I started thinking about why that was and think I have figured out why I have not been successful in following them; they are too specific! Now, I do believe in achievable and measurable goals, so how can I say the plans were to specific? Simple, my previous plans did more than spell out the achievable and measurable goals for each week. They also laid out a weekly schedule for achieving those goals. And, that’s were the problem is. How do I know what a specific week is going to look like 10 weeks from now? I can’t, so trying to plan down to that level too far in advance does not work for me. Instead, I’ll layout the training goals for each week, but will plan how to achieve them on a weekly basis.

12 Week Training Goals

TRX FORCE Tactical Training Program

IMG_2565
The time frame for my goals is 12 weeks, the same amount of time that the TRX FORCE Tactical Conditioning Program takes to complete. For my at home workouts I’ve decided that I really need a set program to follow, something that’s all pre-planned and laid out for me. I like the TRX program because it focusses on functional strength and getting the entire body to work together, with a particular emphasis on core strength and mobility. I’m pretty inflexible, so anything that helps improve my mobility is also a plus. The TRX program is done 4x / week. More information on the TRX FORCE Kit and Tactical Conditioning Program can be found at the TRX Training Website.

ABD

Fish_hooking
ABD Norwich is structured so that if you attend two classes per week, you will always have the classes needed for stripe and belt testing. The goal for ABD is to attend two classes per week. ABD also offers a couple of sparring classes each week. Sparring is one of the things that you have to test for to advance to black belt. One common piece of advice I’ve heard from higher level belts is to start sparring as soon as possible, and not wait until you absolutely have to learn to spar. I’ve got years before I’ll have to worry about testing for black belt, but I will heed the advice. My goal is to make two sparring sessions a month.

Brazilian Jiu-Jitsu

Immobili1
I signed up for Brazilian Jiu-Jitsu classes quite a few months ago at Macarra BJJ Norwich, but have only attended a handful of classes. During a seminar with Neiman Gracie we were working on a De La Riva sweep, and I landed hard on my shoulder. Recovering from the shoulder injury has kept me away for too long. I’ve decided that if people with missing or paralyzed limbs can participate in BJJ, then I’m sure I can find a way to work around my injury until it’s healed. My goal is one BJJ class per week.

Goals Summary

Weekly

  • TRX Programs 4x
  • ABD 2x
  • BJJ 1x
  • At home Muay Thai / Krav Maga practice 2x

Monthly

  • ABD Sparring 2x

Measuring Progress

Stripe testing at ABD includes doing max pushups, Vee’s, squats, and left/right bounce kicks for time, 1 minute each. I’m going to use my stripe test results as a way to measure progress for the next 12 weeks.

How do you measure your training progress?

Photo Credits

Legs Week and TRX FORCE KIT

TRX Practice

I received my TRX FORCE Kit earlier this week and spent a bit of time doing the first of the FORCE workout program. Look for a full review of the TRX and training program in the next couple of weeks. Today in the morning I did the TRX FORCE Week 1 – Day 1 workout. I’ve not started tracking anything yet, just wanted to start getting used to the exercises and transitions. I plan to start the Force program for real next week.

ABD Legs Week!!!

Wall Squat

Wall Squat


I hit ABD Norwich for a double single class. Had planned on the double but my shoulder was just starting to act up at the end of the first class so I decided not to push it. This week is the best my shoulder’s been in the past couple of months. I’m at 13 classes and I’m almost caught back up with all my classes. I’m good for stripe testing next week, and if I keep up 2x / week, I should be in good shape for stripe testing and then belt testing at the end of June. This is legs week, so that means squats, squats, squats. One legged, wall, jumping, it was all in there.

Muay Thai

Our focused practice was the cut kick. We used the jump forward and focus on swinging the leg down method. This was similar to the kicks we worked on during the Jake Steinman Muay Thai Seminar. Since this is a Muay Thai quarter, Wed/Thur classes mean sparring for BBT students. This was nice easy sparring, Master McShane said it should be easy enough that no one hates sparring after this. We rotated through three partners. I think I’m getting better at not chasing to block a punch; it’s a bad habit I have that I’ve been trying to fix. My other bad habit is trying to block kicks with my arm instead of bringing my knee up.

Here’s a video showing how we were working on the cut kick

Krav Maga

Worked on all the month 2 material. Defense against front knife threat to the throat, both same side and cross body. The defenses are starting to flow a bit smoother and becoming a bit more automatic.

Teeps, Knives, and Abs

By Delmas alain (Own work) [CC-BY-SA-3.0-2.5-2.0-1.0], via Wikimedia Commons

By Delmas alain (Own work) [CC-BY-SA-3.0-2.5-2.0-1.0], via Wikimedia Commons

The focus this past week at ABD Norwich was on Teep Kicks, defense against front knife to the throat, and it was abs week. I’m starting to think that abs week is a misnomer, because my hips seem to hurt a lot more than my abs. Maybe it should be called hips week instead.

Krav Maga defense is starting to fall into place. The two sticking points for me right now are that we sort of end up in a reverse point of reference, going across the front of the attack to grab, as oppose to going behind their neck. It also means throwing a left knee instead of a right. That was very disorienting at the beginning of the week, but seems to be a little more natural. The other hard part is reaching around behind the head and maintaining contact and not bringing the hand too wide. All in all I think the reps we’ll do of this in the coming month should help smooth out the little kinks.

And then, there were teep kicks. This may actually be another cause of my hip soreness. I don’t have particularly strong hips and I’m not flexible. While I do get good hip engagement to throw a proper teep, instead of just a front kick, there not very high and I have to work really hard on the height I do get. On a positive note, I do seem to have good reach with my kicks and the technique is what it should be. So, once the strength and flexibility catch up, I should have a decent teep kick to add to my repertoire.

What are your favorite ways of improving hip strength and flexibility for throwing a teep kick? Leave your thoughts in the comments below.

Lots of Plants and a Little TRX

(CC by 2.0) by SweetOnVeg

(CC by 2.0) by SweetOnVeg

Eating

With the exception of some cheese and whole grain roles, I ate an all plant-based diet today. This is something I’m looking to add more of to my regular diet. Really liked my kale and romaine salad with hummus for dressing at lunch, and the Kashi, banana, almond milk breakfast. The veggie meat sloppy joe’s for dinner, were just OK. There’s a funny taste, to me, in the gimme lean that we used for making it. Will have to try some other meat substitutes and see if they taste better. Have my sights set on some black bean burgers and portabella mushroom burgers as the next plant based entrees to try.

The sloppy joe recipe came from the Engine 2 Diet Book.

Training….

TRX Force Fit Week 1 Day 1 (pieced together from a variety of sources on the internet, so I’m not 100% sure I got the actual workout correct). Pretty quick workout. I really liked the mobility warm-up. I’m horribly inflexible, so anything that helps my mobility is welcome. I’ll be ordering a TRX to compliment my AOS XT suspension trainer. Thinking of getting the Force Kit specifically for the workout programming. From what I’ve seen on the internet it looks like a nice program.

Weekly Training Update – May 5-11

(CC BY-SA 2.0) by Orse

(CC BY-SA 2.0) by Orse

It’s been a while since I last posted. I’ve been training consistently, just haven’t kept up with my training journal. If you check out the latest weight loss update, you’ll see that I’ve put a bit of weight back on. I’ve read many times that journaling is a real help in achieving and maintaining weight loss. Obviously eating wrong is the root cause of the weight gain, but I do think I make better choices when I know I’ll be recording my progress at week’s end.

Training

I made it to ABD Norwich for three classes and one sparring session this week. It was arms week and I felt like I had jello at the end of each class. As usual we also worked on core strength, this week low/high planks and a single leg raise/crunch type movement. The crunch’s left me with horrible back spasm for a couple of days. I know from experience that my hip flexors are a weak spot and I hit them pretty good this week. Good news was that once the spasms went away after the first class of the week, I had no more spasm during the rest of the week. The muscles are a little sore, but that’s OK.

Krav Maga

This quarter is focused on knife defense. This week was knife to the throat from the front. Still feels very clumsy and awkward. Need to keep practicing. Next week is a different knife to throat defense defense, different based on which side of the throat the attacker is holding the knife on.

Muay Thai

This quarter is a Muay Thai quarter, so lots of time spent on Muay Thai basics. This week was throwing knees, especially focussing on the hip extension to punch the knee forward. My mind know’s what the body should be doing, but the body doesn’t always go along for the ride… I think I’m starring to overcome the cave man syndrome when somebody holds up a set of pads for me. This past week I focussed on good technique over power, and actually got feedback that I was kicking and throwing knees pretty hard.

Brazilian Jiu-Jitsu

After tweaking my shoulder during the Neiman Gracie seminar, I think I’ll finally be back to BJJ next week. Regular class, plus being diligent about my physical therapy exercises and stretches seem to finally be having the desired effect.

Jake Steinman Seminar and Final Week Before Stripe Testing

Jake Steinman Seminar

The highlight of my week was the Jake Steinman seminar Thursday night. Jake is a trainer out of the Boston area and is Master McShane’s Muay Thai instructor. The 2-hour seminar was focused on the kicks to the leg and kicks mid-body. We all learned several new drills to help with focussing on different parts of the kick. For example, one drill had us putting our right hand, assuming you kicked right, on the head of your partner and throwing a leg kick while keeping you hand on the head. It really forced you to focus on using just the hip to swing the leg around. Overall we learned four specific isolation drills that all combined make up a solid kick. I’m looking forward to the next time Jake does a guest seminar.

Training

It was a short week at ABD Norwich because of MLK on Monday and the Muay Thai seminar Thursday. Luckily I had loaded up on classes last week and taken a private class, so I actually started the week with all the classes I need to test next week.

Monday – 21 January 2013

I was quite surprised to see how much strength I lost on my pushups. The 3 sets of 25 were very taxing and my arms were really tired after them, but it also felt good to be doing them again. All the Muay Thai work was specifically for technique only. I’m trying not to learn too many bad habits that I’ll have to un-learn later.

  • Stretch
  • Convict Conditioning
    • Wall pushups (Planned: 30/30/30) Actual: 25/25/25
    • Knee Tucks (Planned: 20/20) Actual: 15/10
  • Muay Thai
    • Practice turning hip over.
    • Round kick practice (full step forward each time)
    • Punching technique jabs and crosses

Wednesday – 23 January 2013

I’m thinking of starting Brazilian Jiu-Jitsu and I started watching the basics videos that Sensei McShane post for us on the ABD Norwich digital dojo. Today I started incorporating what I can of those basics videos into my home workouts.

All the Muay Thai drills and kicks are specifically focussed on opening the hips and turning them over, same as Monday. I’ve definitely gotten stronger and was able to reach the progression standard for Convict Conditioning pull-ups and squats. Apparently I was a bit overzealous, the progression standard was 3×40 and I did 3×50. I also did the same thing with the vertical pull-ups. Guess that’s what happens when you try and over achieve Finally get to move on to step 2 in these.

  • Stretch
  • Convict Conditioning
    • Vertical Pulls
      • Goal: 50/50/50
      • Last: 25/25/25
      • Plan: 30/30/30
      • Actual: 50/50/50
    • Jackknife Squats
      • Goal: 50/50/50
      • Last: 25/25/25
      • Plan: 30/30/30
      • Actual: 50/50/50
  • Muay Thai
    • Turn over hip drills 20x each leg
    • Kicking practice (full step back then forward) 20x each leg
  • BJJ
    • Hip Heist Sweep (10x)

Thursday – 24 January 2013

Jake Steinman seminar.

Friday – 25 January 2013

Regular ABD class. This is the last week before stripe testing, so we cover the complete 1st half of this cycles curriculum. Which means being competent on two Krav Maga moves, front choke agains wall and rear choke against wall. Also covered the fist half of the Escrima stick routine.

I finally signed up for Brazilian Jiu-Jitsu. Got my Gi and wan’t wait for Monday night.

Saturday – 26 January 2013

Sparred again to day, my second week. Went well. Worked on clinch and clinch defense. I think I’m getting a little less shocked when I get hit in the face, so that’s an improvement. Only had to ask one partner to ease up a bit. There’s so much to learn for sparring, but I think I’m staying too still and making for too much of an stationary target. Some thing I’ll try and work on next week.

Also squeezed in an afternoon workout at home:
I switched to the next Sit-up progression in Convict Conditioning. The fist one is a knee tuck, done seated, and I realized I was not able to sit back far enough to do them the way they are suppose to be done.

  • Stretch
  • Convict Conditioning
    • Wall pushups (PS: 50/50/50) (Planned: 30/30/30) Actual: 30/30/30
    • Flat Knee Raises (PS: 35/35/35) (Planned: 10/10) Actual: 10/6
  • Muay Thai
    • Jake Steinman hand on target / kick drill 20 each side
    • Right arm ripcord drill 20 each side

Back at it…

After too many months of not keeping my blog updated, I’m back to regular updates.

Training

  • Stretching (I’ve been really bad about keeping up with my shoulder in particular and lost some range of motion).
  • Bas Rutten Thai Boxing, 10 x 2m rounds. Was able to keep up with the kicks/knees for the first 4 rounds, then intermittently for the remaining rounds.

Friday Afternoon Training

Training

ABD Norwich for the Friday afternoon class. Same basic class as Monday, still legs week so plenty of squats, snow boards, etc.

I bruised my hand holding the tombstone for groin kicks. I’ve got to find a different way to hold the pad, because I’m not holding it securely, Mr. Angel actually kicked it out of my hand twice, and I’m taking all the force of the kicks where my thumb meets my palm.