Friday Afternoon 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.

Jeet Kune Do & Kali Seminar

Tonight was the Jeet Kune Do and Kali seminar at ABD Norwich.

Christopher Smith from IMB Academy was the guest instructor for tonights seminar. We spent the first hour learning some Kali basics with one and two sticks. I had never worked with sticks before, so the basics were exactly what I needed. After some warm-up drills, we practiced six basic strikes on our partners, without actually hitting them. Then we got into the defense against the six strikes. The key on defense was to either form the letter T or X with your stick and the attackers. Finally we learned a couple of disarm techniques, both offensive and defensive. I think Chris did a great job packing a lot of material into an hour.

The second hour Chris went into Jeet Kune Do. He views Jeet Kune Do more as a philosophy of fighting and less as a specific style. We worked on some of the principles of being aggressive, closing the distance while attacking and attacking simultaneously. What felt very weird was that Chris had us use a stance with our strong side forward, which is opposite what I’m used to. The final part was a quick introduction to hand locking and how to combine that with a counter attack. We worked on blocking a round house punch and countering at the same time with a punch to the head. From this Chris asked to improvise whatever continuation we wanted to for the counter attack; each training pair then shared with the rest of the class what they came up with. It was pretty obvious that one of the primary things we train at ABD is Krav Maga. I think just about everybody’s counter attack included getting into the point of reference and the working from there.

The two hours Chris spent with us flew by. He was a great instructor, explained things well and only had us do pushups if we dropped a stick accidentally. I hope Master McShane is able to bring him back again for another seminar.

Study Night

Tonight is a study night and rest night. Planning on attending the Jeet Kune Do and Kali seminar tomorrow night, then training on Friday afternoon.

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.



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.

Krav Maga and Legs Week


My first night as an ABD Norwich BBT student. It’s legs week, so lots of squats, jump shots, frog squats, and squatting knees.

Muay Thai

Muay Thai was the first half of the new sequence for this quarter. I learned that in addition to practicing the strikes and kicks, I also need to start practicing as if I was holding pads. I didn’t do a horrible job, but a couple of times I forgot about something.

Krav Maga

Worked on our gun defenses to the head and chest. I need to pay more attention to two things on the gun to chest defense. First, I keep putting my hand back into the line of fire as I go to disarm, and second I’m not always aware of where the muzzle is pointed as I controll the barrel. Final drill was to go from blocking and returing punches to groin kicks. That was the first round. For the second round we added a frog jump shot when switching from block/punch to kick.

Sunday Stretching

No workout planned for today, but did do some stretching.

  • Cossack Stretch
  • Saigon Squat
  • Glute/Hip Rotator Stretch (Pigeon Pose)
  • Hip Flexor Stretch
  • Bretzle
  • Bretzle 2.0

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


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.


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.

Moved Out of Basic And Into BBT

Feeling 100% better than I did yesterday, I took the day off yesterday because I did not feel well. I absolutely hate using my time off because I’m actually sick.


Wow, what a surprise at ABD Norwich this afternoon. Mr. Angel asked to speak with me in the back, I assumed it was related to an email I had sent to Master McShane earlier in the day. Mr. Angel told me it was obvious I had been working hard and practicing, I started to think I wasn’t doing a good enough job and he was going to tell me so. Instead I got a great surprise. I was promoted to Black Belt Training (BBT). At ABD there are two groups of students, Basic and BBT. Basic is where everyone starts and learns the fundamentals of the ABD system. Once the Basics are down you can be moved into BBT when the instructors feel you are ready. I’m very exited and looking forward to the BBT training, which also means I can participate in sparring, Brazilian Jiu-Jitsu, and the BBT only seminars.

Class itself was pretty much the same intervals and final drill as Tuesday’s Late Class, except that I worked with the BBT students on Muay Thai and Krav Maga. I got to work on gun defense during Krav Maga and a new, longer, Muay Thai sequence.

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.


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.

Krav Maga at the Late Class


Decided to try the 8pm class tonight. I liked the smaller class size, though the bigger classes don’t bother me. I also like that I had an extra hour to get other things done at home. When I take the 7pm class I find that I get nothing done after I get home from class. Taking the late class will mean getting to bed later than normal. I’ll have to see how I feel in the morning before I decide if the 8pm class with be something I do on a regular basis.

Month 1 continues… One area I think I have improved in is the warmup. I’m now making it through entire warmups without stopping, even when jumping jacks are involved. Even did the shoulder taps, think high plank and touch hand to opposite shoulder, from a real plank position. Shoulder is feeling stronger every time, but I’m still being very cautious about pushing it too far.


Intervals tonight were sit-ups with a medicine ball and sit-ups with wall shots with a medicine ball. High planks and roll the ball between your hands and pushups with one hand on the medicine ball. Leg flutters and Russian twists, with the medicine ball.

Had two issues during the intervals. My lower back is still tightening up during some of the ab exercises, in this case leg flutters. Not surprisingly, leg flutters have the body in much the same position as Vees and scoops. The good news is the tightness goes away very quickly and I seem to go a little longer each time before the tightness sets in. The other issue was with pushups with a hand on the medicine ball. I did a few on each side from a real pushup position, then dropped to my knees to keep doing them. I think I could have pushed out a one or two more real ones, but I’m not sure it would have been worth the risk to my shoulder. Regular pushups and planks I’m not too worried about hurting my shoulder again, but anything where I load the shoulders differently I’m still very cautious of. But, I also need to be careful that I don’t start using the shoulder as an excuse for not giving 100%.

Muay Thai

Continued to work on the new Muay Thai sequence. Tonight we practiced the second part of the first half; duck and weave, left hook, right cross. Since we are Krav Maga focused this quarter we were wearing MMA style gloves. I either need to punch different or get some hand wraps. My hand is shifting a bit in the gloves when I punch and the back of my knuckles started to feel pretty raw.

Krav Maga

Practiced the 360° defense and defense against a haymaker punch. Definitely need some practice on the haymaker defense. In my initial attempts I was trying to pull in the attackers arm, grab the shoulder and throw a knee simultaneously, when in reality they should be discrete actions, which is not to say they happen slowly. I was also pulling the attackers arm in in such a way that I was pinching their arm between my arm and the flesh on the side of my chest. Very painful for me and I’m sure I’ll have a good bruise their in a day or two. I think I need to either hook the arm better as I pull it in, pulling it up more into my own armpit or pull the attackers arm lower on my body and then lock it in. Pulling the attackers arm down a bit may also help pull them off balance.