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.

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.



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.


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


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.


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.


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.

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.


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

12 Week Workout Tracking

AOS Elevation II

Round 1 Round 2 Round 3 Round 4
Week (Date) Kg Sets Kg Sets Kg Sets Kg Sets
1 (9/18/12) 16 2 16 1 16 1 16 1
2 (9/29/12) 16 2 16 1 16 1 16 1
3 (10/1/12) 16 2 16 2 16 1 16 1
4 (10/8/12) 16 2 16 2 16 1 16 1

Convict Conditioning + R.O.P.A. Muay Thai & Krav Maga

Convict Conditioning R.O.P.A. Muay Thai & Krav Maga
Pullup Squat Heart Rate Comments
Week (Date) Step Reps Step Reps Pre Post Post+5m
1 (9/17/12) Vertical Pulls 20/12 Jackknife Squats 20/20 68 124 80
2 (9/29/12) Vertical Pulls 20/15 Jackknife Squats 22/22 68 132 80
3 (10/7/12) Vertical Pulls 20/20 Jackknife Squats 25/25 68 144 84
4 (10/13/12) Vertical Pulls 25/25/25 Jackknife Squats 25/25/25 76 140 76

Convict Conditioning + Muay Thai & Krav Maga

Convict Conditioning Muay Thai & Krav Maga
Pushup Leg Riase Comments
Week (Date) Step Reps Step Reps
1 (9/20/12) Wall Pushups 20/20/20 Knee Tucks 17/16 Worked reps for technique and power on jab, cross, hook, elbows, knees and roundhouse
2 (9/25/12) Wall Pushups 27/27/27 Knee Tucks 18/18 Worked reps for technique and power on jab, cross, hook, elbows, knees and roundhouse
3 (10/7/12) Wall Pushups 30/30/30 Knee Tucks 20/20 Worked reps for technique on the first half of the new Muay Thai sequence (jab, jab, cross, duck, left hook, cross)
4 (10/10/12) Wall Pushups 35/35/35 Knee Tucks 20/10 Worked reps for technique on the first half of the new Muay Thai sequence (jab, jab, cross, duck, left hook, cross). Practice right and left round kicks.

R.O.P.A. – Week 3

Even though I’m shifting my workouts a bit this week, it was still R.O.P.A. day.

Warmup was 2x Bas Rutten’s 3m Thai Boxing. Normally I do 2m rounds, the jump to 3m rounds really had me breathing hard when I was done.

Workout was the usual R.O.P.A. DVD. Heart rates were
Pre: 84
Post: 140
Post+5m: 92

TRX Power Core – Week 2

Shoulder was a little sore this morning, but nothing bad at all. Overall it’s been feeling better than ever. I also noticed yesterday that my right hip pain is gone. Not sure what activity actually helped it, but I’m glad it did.


Because of the modified ABD Norwich schedule this week, I’ve moved up the days of my other workouts. I plan on fitting in a second ABD workout on Friday.

  • Bas Rutten 3x 2m Thai
  • TRX Power Core (21m to complete). Not really into this workout. I’m not sure why, but I don’t like it as much as the R.O.P.A. and Kettlebell workouts I’m doing. Will stick with it though. Side planks still suck, and the lunges are not much better.
  • Tabata
    • KB (20s/10s) 2 Hand Swings, Hand-to-Hand Swings, High Pulls, Figure 8 to a Hold
    • Ropes Gone Wild (4x 20/10) Waves, Alt Waves, Inside and Outside Circles, Grapplers Throw

R.O.P.A. Week 2

Since ABD Norwich is closed for the holiday today, I moved up my Tuesday R.O.P.A. workout, not sure yet what I’ll fit in tomorrow, maybe an extra Elevation II workout.


  • Shoulder physical therapy stretches
  • Active stretching, the Brettzel
  • 3 2m Bas Rutten Thai rounds
  • 120s rest
  • R.O.P.A.
  • Heart Rate:
    • Pre: 84
    • Post: 144
    • Post+5m: 88

The Good

Didn’t use ABD Norwich being closed as an excuse to miss a workout.

To Improve

Over the next 10 weeks hopefully my heart rate numbers will show some changes. I’d like to get my post heart rate up a bit higher and see what kind of improvements I can see in my post 5 minute times.

Updated Training Plan — 31 Aug 2012

Updated Training Goals and Plan

In my previous post on Training Goals and Plan, I had laid out 3 days of week of training outside of ABD. I’m modifying the plan slightly to adjust what routine I do on my kettlebell day. I originally had planned on following Enter the Kettlebell, but after speaking with the folks at Art of Strength and telling them what my goals are and the other training I’m doing, they recommended the Kettlebell Training Clinic routine. Specifically I’ll be doing the Elevation II workout for the next 12 weeks.

I’m also changing how I measure progress for the kettlebell workout. Elevation II consists of 4 rounds, with reach round having 3 exercises for different rep ranges. Instead of overall time, I’m tracking KB weight, number of each round completed, and rest between rounds.

The updated plan is

  • Ropes Gone Wild – R.O.P.A. workout DVD that came with my rope
  • Suspension Training – TRX Core Strength workout
  • Kettlebells – Elevation II from the AOS Kettlebell Clinic

Warm-Up before each workout is the Muay Thai and Krav Maga drills, shoulder specific stretches and and some active stretching (either from CC2 or the FMS Bretzle and Bretzle 2). I may also use the warm-up routine from the AOS Providence DVD.

Deena will be training with me two days a week at home, so while she’s doing her main workout, I can be warming up and practicing my Muay Thai and Krav Maga.

Measuring Progress

Since I aspire to lead a life as a Measurement, Evaluation, Statistics, and Assessment professional, I would be remiss if I did not have a way of measuring my progress over the 12 weeks that I’m committing to for this plan. My ABD training is measured by my passing stripe and belt tests, and qualitatively by how I feel after training there. Measuring my progress at home will be a little more quantitative.

  • Ropes Gone Wild – heart rate pre, post and post + 5 minutes after the workout
  • Suspension Training – total time to complete workout and workout level (beginner, intermediate, advanced)
  • Kettlebells – KB Weight, number of rounds, rest between rounds

Daily Schedule

  • Sunday
    • Rest Day / Variety
  • Monday
  • Tuesday
    • R.O.P.A.
  • Wednesday
  • Thursday
    • TRX Core Strength
  • Friday[1]
    • Enter the Kettlebell Workbook
  • Saturday
    • Rest / Variety OR
    • Friday’s makeup day

  1. Friday’s workout can move to Saturday depending on other plans or if I think I need a day’s rest.  ↩