Last Week Before Stripe and Belt Testing

Hips feel like they had a workout this morning. Lower back also feeling a little sore, not painful but like it got worked like it never did before. So, it would appear that my stretching routine last night is engaging some new muscles, exactly what I was looking for.


Legs week continues. Same workout as Wednsday. Lots of legs intervals and a plank interval. Also was our last chance to practice our Muay Thai and Krav Maga.

Improved my Krav Maga point of reference a bit. My training partner and I both tried to pull our arm loose when when we were the attackers. Mr. Angel pointed out some ways to improve how we were locking in the attacker’s arm(s), which made it much more difficult for them to pull free.

Muay Thai Pad Holding

My partner today had a slightly different way of holding pads for elbows, which gave me a different feel when throwing them. I’m becoming more convinced that I should schedule a private session to work on my pad holding so that my training partners are getting the most out of their training.

Final Week Before Belt Testing

Scale is definitely not cooperating with me this week. Struggling to get those pounds I put back on off again. Down a little bit, but less than a pound. Think I’ve been eating more than I should at dinner time. Not intentionally, but more from getting sloppy about my portions.


It’s legs week AND the last week before belt testing, which means the intensity is ramped up as high as it will go. My kettlebell workout yesterday did not help at all with the leg workout today. Had a great time with all the Krav Maga defenses for this quarter. My training partner did a good job tryning to get loose from my point of reference, and did a couple of times until I figure out how to really lock it in. I also got away from him a few times, so I think I learned more about controlling my opponent from the point of reference today than I have to date. Did some Muay Thai practice, then to finish us off a couple of rounds of Bas Rutten.

AOS Elevation II – Week 1

Legs are still a bit sore today, but I’m feeling up to my Kettlebell workout tonight. Still feels weird not going to ABD on Monday nights. I changed around my schedule so I could use Monday as a home workout day, which gives me more time on Monday and Tuesday to work on homework for my two grad classes this semester. If I can get a head in the classes (wishful thinking) I may go back to Monday/Wednsday at ABD. But, for now its Wednsday/Friday or Wednsday/Saturday, unless its belt testing week, like next week, where I’ll have to go Monday/Wednsday. Will have to squeeze in some extra school work between now and the end fo the weekend.


It was AOS Elevation II today. Slid back a little compared to Sunday’s Elevation II workout. Still did two sets of round 1, but only one set of rounds 2, 3, and 4. Sunday I managed two sets of round 2. Tried a little different way of holding my feet down by laying the Wavemaster on its side and sticking a foot under it. Didn’t work very well, not enough room to get my foot underneath, so had to keep my leg bent at a funny angle.

  • Warm-Up
    • Bridge Hold
    • L-Hold
    • Twist
    • Bretzle
  • Workout
    • Kettlebells, AOS Elevation II
  • Muay Thai / Krav Maga
    • 10 rounds of this quarter’s Muay Thai sequence
    • A few rounds of each Krav Maga defense

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

ABs Week (Twice in 15 Hours)

It’s a mental health day from today. In other words, I took the day off!!!!!!

Better Pad Holding

I’m thinking of taking a private class to work on my pad holding. My partner’s roundhouse kicks last night were murder on my left arm. Spoke quickly with Mr. Angel about it today and he said it could be my holding the pads and also the way the other person is kicking. In essence I have to be watching how they kick the pads and make some micro adjustmetns just before impact. I’m feeling all the impact on one pad, the rear one, so either I’m not twisting enough, or I need to bring the front pad forward more. Not sure what the exact issue is, but would like to get it worked out. I know from working with the higher ranked students that my own strikes feel very different when they are holding pads for me and I’d like to be the kind of partner that know to hold the pads correctly.


Started the day off right by doing a morning class at ABD Norwich. Same material and sequence as last night’s class. Note to self, doing another class 15 hours later was kind of tough. My calves were cramping up horribly last night, and this morning was even worse. To my surprise, my abs did not hurt as much as I expected and I made it farther in the final kicking drill this morning than I did last night. Last night’s pyramid of alternating right/left round kicks was 1–2–3–4–5, today I made it part way through the 6th pyramid, so I was happy.

ABs Week at ABD

I’m taking tomorrow off from work. Plan is ABD Norwichin the morning and then whatever I want for the rest of the day. Maybe get the rest of the basement cleaned up and in order. I’d like to get some woodturning in this weekend, might make for a good distraction when I need a homework break.

Training Plan

It’s both abs week and month three of the training cycle. Month 3 means the intensity ramps way up and abs workouts, well their just no fun.

Did have a cool new warmup drill where we had to keep one hand on the front of our partners shoulder and try to maintain a constant distance as they moved around. It was a lot harder than it looked, particuarlly when your partner advances, which means you must move backwards, and then the partner suddenly goes backwards. We also repeated the drill without touching, in this case we both maintained a guard stance.

Rest of the night was the usual abs week stuff, though I did like that the L’s were thrown in before the Krav Maga and Muay Thai work. During the last abs week L’s were at the very end of class. One thing I noticed is that some of the chokes that are being applied are not really as intense as they should be; based on the times I’ve gotten to work with the BBT students, who choke harder and push faster and resist a whole lot more.

My partner tonight though, did do a good job showing me that I was not locking his arm up tight engouh in my point of reference, because he pulled out of it a couple of times. I quickly corrected that problem.

Need to work on my pad holding. My forearms were really getting beat up from Muay Thai round kicks. Somehow I’m either not bracing enough, pushing into the kick enough, or holding at the wrong angle. I end up feeling most of a right round kick in my left forearm and not across both pads.

ABD Friday

Feeling a little sore all over today. Think it might be a combination of Wed’s ABD plus yesterday’s KB routine. Tonight is more ABD, this could tougher than normal. The way I have my workouts scheduled I normally get two days off after my kettlebell workout. This week is another ABD day after the kettlebells.


ABD class this afternoon. Today was Sensei Fritz’s idea of a how to beat our arms into submission.

Friday’s a mixed class with all ages. The warmup was a little different, no chalk sparring this time :( . Instead we did Indian Runs. The only bad part was when we had to start jumping over the tombstone 5 times. I made it the first 4 times, before I mis-jumped and landed on my butt. Got back up and kept going.

The only beginners today were me and one teen. For Muay Thai practice I worked with a BBT student, took a few rounds, but I finally got their routine down. The BBT students then got to do some sparring. I worked with the other beginner student on our Krav Maga defenses.

Final drill was the same punchout/punchups/sprawl drill from Wed.

I went to the Friday class straight from work. It was a great way to burn off end of the week stress and a nice way to start the weekend. I like my Mon/Wed schedule, but once I’m out of basic I will give serious thought to adding the Friday afternoon class to my normal routine.

ABD When Master McShane is Away….


It was the start of month 3 at ABD Norwich tonight, which means a review of all material from the last two months. Master McShane was also away, so it was Mrs. Cedio’s night of pain, errr fun. Lots of arm/shoulder strength drills (upper, lower, full pushups), punch ups with a partner, punching combos. And because that was just way to easy, some Vees and Scoops thrown in for fun. But wait, there’s more. let’s not forget the knees drill for time.

Part of the warm-up was chalk sparring. The basic idea was to use a big fat stick fo chalk like a knife and try to mark your partner (we kept switching partners during the drill). At first it was upper arms only, then upper legs. It was actually a lot of fun. Although the guy that didn’t have any sleeves on his shirt may have had an unfair advantage…

Then it was into our Krav Maga and Muay Thai practice, with some final punching burn out rounds at the very end.

It was a tough workout, but I’m very happy with how well I kept up, other than doing some of the pushup drills off my knees I held my own. And, I did do some of each drill with full and proper push-up form before scaling back.

The Good

I did very well keeping up with all the challenge drills during the workout.

To Improve

Core strength when doing Vees and Scoops needs to be worked on. Keep strengthening my shoulder so I can do more push-up type movements without re-injurying it.

Chalk image credit
Attribution Some rights reserved by Steve A Johnson

ABD Stripe Test Practice

Monday – 27 August 2012


Lots of new faces tonight, not sure if they are new students or Tues/Thurs ones that were making up class. My usual training partner John was back from vacation. He can still elbow to the head just like before :)

Tonight was Stripe Test Practice. I felt strong through most of the practice test. Only real issue was the severe back spasm I had at the very end that prevented me from doing left side bounce kicks. Think it might have been from the Vees or maybe the push-ups.

Did manage 6 full push-ups, the first ones I’ve done in class in months. I think I had a few more in me, but did not want to put too much stress on my shoulder and re-injure it.

The alternating leg switch drill was also kind of hard. I seemed to have a very hard time getting in sync. I could do them for 10s or so, then would lose my timing and have to reset and start again.

I don’t feel like my knees have any power to them. I’m not sure if it’s my technique and/or power or the pad holder. I think I may schedule a private class with Mr. Angel to work on these, and my elbows because they also feel like they lack power. I may also not be a good judge of how much power I’m actually generating when I hit the pads.

The Good

Completed the practice test without any extra breaks, I’m not counting the back spasm as a break. On a positive note, the spasms went away rather quickly, which is much better than the last time I had them during physical therapy and they lasted for several days.

To Improve

Conditioning still needs work. I’ve committed to a 12 week plan for my home training, so I hope to address some of the conditioning issue with that training. I need to figure out what the issue with throwing knees is.

Legs Week Continues – 22 August 2012

Wednesday – 22 August 2012

Working to schedule my student instructor conference at ABD.

Need to look at some more full body suspension workouts for Deena. I think that and some ropes work will keep her interested.


Legs week continued at ABD Norwich. Several intervals of legs, plus the same Krav Maga and Muay Thai drills as Monday. This was one of my hardest training sessions to date. Not hard in the sense that I was unable to keep up, but that I was able to work really hard and feel totally spent at the end of class. My conditioning, while not where I would ultimately like it, is vastly improved compared to my first couple of weeks in class. I’m at a point where no one part gives out before the others.

The Good

Really dug deep during the last Muay Thai drill and for 5 minutes threw round house kicks as hard as I could. Even at the end I felt that I still had some power to them.

To Improve

Need to keep working on my conditioning and endurance.