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

Bas Rutten and Muay Thai Practice


I feel myself struggling again with my home workouts. I had recently cut out the R.O.P.A. workouts, replacing them with more Muay Thai and Krav Maga practice. Tonight, I cut out my Convict Conditioning work, and replaced it with some Bas Rutten and Muay Thai practice. There were two reasons for this. One, it’s legs week at ABD Norwich, and my legs are still sore from last nights training. My shoulders are also sore from last night. Second, I felt I needed to practice my Muay Thai more than I need to do some Convict Conditioning. Another reason is I have limited time, and trying to fit everything in is not working well.

I’m also starting to feel like I never really get a chance to recover from my ABD training and my at home training. Often I’m doing squats or ab work at home, when I’m still sore from ABD. I think I’m moving away from the at home calisthenics and relying on ABD for that work. At home I’ll stick with Muay Thai and Krav Maga practice, and my kettlebells. I’m not quite ready to give up the kettlebells yet. I’ll try it for a few weeks and see how I like it. Really wish I could settle into a home routine that feels right.

Training

Stretching

Usual routine

Bas Rutten Thai Kick Boxing

Couple of 3m rounds of Thai Boxing

Muay Thai practice

Technique practice, 50 jabs, 50 crosses, 25 jab/cross combo

20 right round kick /
20 left round kick

On the kicks I’m having a hard time getting my hip to roll all the way over. I think I’m trying to keep looking at what I’m kicking. I think I need to look through the target to where I imagine I’m aiming for with the kick. I also don’t think I’m pivoting enough on my left foot, something to keep an eye on next time.

20 knees each side, slow for technique. Working on projecting the hip and knee forward at the end, instead of just kneeing up.

Convict Conditioning and R.O.P.A. – Week 4

Training

Warm Up

Usual stretching routine.

Convict Conditioning

Added both reps and another set to my vertical pulls and my Jackknife squats. Did 25/25/25 of each. The progression standard for both is 40/40/40, something I think I’ll be able to hit in the next month.

R.O.P.A.

Did not get my working heart rate quite as high as last time, 140 vs 144, but I did seem to recover a little bit better after 5 minutes, 76 vs 84. Still trying to get my working heart rate a bit higher.

Muay Thai

Practiced the BBT Muay Thai 8 sequence. Worked through slowly, just trying to get the sequence of moves down. Left Cover to Right Cover to Left Hook to Right Cross, Switch-Step Left Knee to Jab to Right Cross to Right 180

Krav Maga

Practiced the individual steps for Gun to Head and Gun to Chest.

Convict Conditioning, Muay Thai and Krav Maga Practice

Woke up at my usual 5 this morning. Finally got to bed a bit later than I wanted last night after getting home from the 8pm class. Felt a little tired throughout the day. Think I’ll try the late class a few more times and see if I can’t get to bed sooner after getting home. I did like the smaller 8pm class last night and the extra time to get stuff done before class.

Training

Convict Conditioning Pushups / Leg Raises and Muay Thai / Krav Maga practice. This was originally my Thursday workout, but it only ended up on that day because it was between my two ABD workouts for the week. I’m shifting it so it falls between my two ABD classes this week. CC / R.O.P.A. will get moved to either Thursday or Friday, depending on when I do my second ABD class this week. Currently I’m thinking Thursday 8pm for my second class.

Convict Conditioning

Was able to add 5 reps to all my sets of Wall Pushups, brining tonights reps to, 35/35/35. Knee Tucks were a different story. We did a fair amount of core and ab work in last nights class, so I’m thinking that is what impacted my numbers tonight. Kept 20 reps on the first set of Knee Tucks, but was only able to manage 10 on the second set.

Krav Maga

Practiced defense against straight punch and a haymaker. Still trying to workout a better way to capture the arm in the haymaker defense. Have a couple of ideas on some tweaks, so that I don’t cause myself pain, that I’ll try out during my next class.

Muay Thai

Rounds of technique only of the first and second parts of the first-half. I feel like I’m in really close after I throw the left hook and before I throw the cross. Watched the ABD videos again and I see that the pad holder is holding out further for the left hook. I think when I’m practicing at home I’m getting in too close to the bag, so I can make contact with the left hook and that leaves me too close for the cross to feel right.

Practiced round kicks, right and left. 10 each side working on technique, form, hand movement, etc.

One Day Two Workouts


Art of Strength Ropes

Since I spent my normal workout days trying to get ahead on homework, and just plain goofed off a bit, I was missing two of my workouts from the past week. So, today was catchup day, and a commitment to stop missing workouts during the week. I was missing my Convict Conditioning/R.O.P.A. and Convict Conditioning/Muay Thai/Krav Maga workouts.

Training

Warmup

The usual stretching routine laid out in my 12 Week Training Plan.

Convict Conditioning

Because I put off both my Convict Conditioning workouts this week, I got to do them both today. Managed to make progress in all exercises. Results are recorded as #reps-set1/#reps-set2/etc. Results from today

  • Wall Pushups (30/30/30). The goal is 3 sets of 50 reps before progressing. Plan for next time is 35/35/35.
  • Vertical Pulls (20/20). The goal is 3 sets of 40 reps. Plan for next time is to add third set, 20/20/10.
  • Jackknife Squats (25/25). The goal is 3 sets of 40 reps. Plan for next time is to add a third set, 25/25/15.
  • Knee Tucks (20/20). The goal is 3 sets of 40 reps. Plan for next time is still 2 sets, but add at least 2 reps, 22/22.

R.O.P.A.

Got my post workout heart rate up a bit from the last R.O.P.A. workout. Todays pre was 68, post was 144, and post+5m was 84. That’s a pretty good jump, almost a 10% increase, in my post heart rate, but the post+5m rate, which I use to judge recovery ability was only up 5% from my last two workouts. A post heart rate of 144 represents 80% of my theoretical maximum heart rate, depending on whose calculations you use. Assuming my heart rate was similar during the rest of my workout, I’m pretty happy with that level. Ultimately I’d like to see it up a bit higher, around 155 max, and would like to see my recover heart rate after 5 minutes get down below 80.

Muay Thai / Krav Maga

It’s the start of a new cycle at ABD Norwich, so today’s Muay Thai practice was all technique practice for the 1st half of this quarters Muay Thai sequence; jab, jab, cross, duck, cross. Krav Maga practice consisted of practicing solo the defense against a straight punch. Several times I caught myself throwing a knee at the same time I was getting into my point of reference. I need to work on getting into the point of reference, then throwing the knees.

Playing Catchup, Kettlebells and Ropes

Training

I was behind on my home workouts this week, mainly because my legs were so sore from Belt Testing on Wednsday. So, to keep on track I did my kettelbell workout, AOS Elevation II, and my ropes workout, R.O.P.A., back to back. Once I did my usual stretching routine to get warmed up my legs were not as bad I thought they would be.

Kettlebells

On the getup situps, I went back to grabbing the base of the Wavemaster with my feet. I still have not found anything good to use for putting my feet underneath, and I can’t do them at the moment without some assistance in keeping my feet down.

Convict Conditioning

Of course the missing workout included squats, just what my legs needed after the 650 I did for belt testing and the final round of kettlebells that included wave squats and single kettlebells squats. I did manage to increase my numbers for both pullups and squats.

R.O.P.A.

Leaving the ropes until the end worked out well. The R.O.P.A. workout is self adjusting to abilty level and fitness level, so begin tired after the kettelbells and CC, I was still able to put good effort into the ropes without worrying about hurting my self. I was able to get my heart rate higher than the last R.O.P.A. workout, and I started at the same heart rate and recovered after 5 minutes to the same rate as last time.

Convict Conditioning + Muay Thai Practice

Not nearly as sore from last nights stripe test as I expected when I got up this morning.

Training

This should be kettlebell day, but I don’t know that I want to go that hard today. So, I’m switching it up and did my CC/stretching/MT today and kept it at a moderate level. CC: Wall Pushups 3/27 and Knee Tucks 2/18. Muay Thai worked on reps for all the basic strikes.

Convict Conditioning & Muay Thai Practice

Legs/glutes/hips a bit sore today, but not as bad as I expected.

Added some new stretches as part of my warmup routine. My hips are rather tight and I don’t have the strength I would like in them. Not sure yet which ones will go into the final stretch/warm-up routine.

Warmup

  • Bridge Hold
  • L-Hold
  • Twist
  • Bretzle
  • Hip Flexor Stretch
  • Lizard Stretch
  • Cossack Stretch
  • Tactical Frog Stretch

Training

  • Convict Conditioning Pushups Wall Pushups (3?25 G:3?50) 3×20
  • Convict Conditioning Leg Raises Knee Tucks (2?17 G:) 1×17, 1×16
  • Muay Thai / Krav Maga Practice
    • Worked reps for technique and power of jab, cross, hook, elbows, knees and roundhouse

R.O.P.A. – Week 1 Again

Not feeling too sore today. I feel like I did a workout yesterday, but I’m not the overrly sore pile of mess I was on Friday and Saturday.

Training

Changing my weekly schedule around, and my weekly workout plan, again…

  • Warm-Up
    • Bridge Hold
    • L-Hold
    • Twist
    • Bretzle
  • Workout
    • Convict Conditioning Pullups 1×20, 1×12
    • Convict Conditioning Squats 1×20,
    • R.O.P.A.
    • Pre: 68
    • Post: 124
    • Post+5m: 80

R.O.P.A. and Heart Rate

Not sure what to make of the heart rate being lower than usual for the R.O.P.A. workout. My staring heart rate was lower than before, different warmup, but I would still have expected to be able to get my H.R. up to the previous levels. I still struggle a bit with understanding all the moves in R.O.P.A., so I may not yet be doing them all correctly and putting the right level of effort in. A couple in particular don’t really feel very taxing when I do them, so I’m pretty sure I’m doing something wrong.

12 Week Training Plan

Updated 7 Oct 2012. Added additional stretches to the warmup

Updated 14 Oct 2012. Since I’ve been Moved out of Basic and into BBT, training plan adjusted to have more Muay Thai & Krav Maga practice. Removed R.O.P.A. and will rely on Bas Rutten rounds for conditioning. Shortened my stretching warmup.

Updated 16 Oct 2012. I’m going to focus more on Muay Thai and Krav Maga at home, and rely on ABD workouts to cover my calisthenics needs. For now Convict Conditioning is out.

So, my commitment to my latest 12 week training program is basically gone. There are parts I really like about the current 12 week plan, but the TRX Power Core workout is not one of them. I listed some reasons in a previous post, TRX Power Core Week 3. Here’s a summary of those reasons plus a few new thoughts.

  • Some of the beginner progressions are too hard and I don’t know how to make them easier. I need and enjoy a challenge, but having moves that I simply can’t do don’t belong in my workouts.
  • I’m not sure I like/agree with some of the ballistic movements they are advocating vs controlled movements. I think I get plenty of ballistic movements with my ABD classes, bag practice, and KB routine.
  • I think with my other workouts during the week, I’m getting more than enough core strength work.
  • I miss the Convict Conditioning routine
  • With my current weekly plan, I’m not getting any sustained practice on either my Krav Maga or Muay Thai. I do use the Wavemaster for some warm-up, but I’m not practicing like I was, and should.

I’m also switching up my ABD Norwich training days from my usual Monday/Wednesday classes. I’m taking two grad classes this semester and having more time on Monday night just works better for getting assignments done. With the exception of belt testing weeks, which I’ll do on Monday/Wednesday, my new workout days will be Wednesday and either Friday afternoon or Saturday morning. The last time I did the Friday afternoon class I really liked it because it was a great way to burn off any stress from the week, so I’m shooting for Friday’s as my second training day.

The New 12 Week Plan

  • Daily Stretching
    • Cossack Stretch
    • Saigon Squat
    • Glute/Hip Rotator Stretch (Pigeon Pose)
    • Hip Flexor Stretch
    • Bretzle
    • Bretzle 2.0
  • Sunday
    • Rest
  • Monday
    • Kettlebells – AOS Elevation II
  • Tuesday
    • Muay Thai / Krav Maga Practice
  • Wednsday
    • ABD
  • Thursday
    • Muay Thai / Krav Maga Practice
  • Friday
    • ABD
  • Saturday
    • Rest / Makeup day