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.

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

Power Core Workout Week 1

Finally installed the pipe for handing the AOS XTs. Prior to this I was using the header from a framed door opening that I had not sheetrocked. The pipe’s location allows for a much better range of motion around the suspension point, and feels more secure. Need to find a new way to anchor my ropes, the pole I was using is no longer accessible. Going to try using a 16 kilo kettlebell and see how that works.


Did my TRX Power Core Workout today. It was much harder than it looked. Side planks were especially difficult for me and I had to use my hand to assist with getting my hips up off the ground. I like the workout and think it will help with some of my core weakness. Workout took a little longer than I expected. I think a big part of that was my not knowing all the different exercises, so I spent some of my time figuring out what I was doing instead of exercising.

The Good

Did my core workout as planned.

To Improve

Learn the routing I’m following better. Not try and follow the video itself, because I get out of sync with it, then have to pause and play catch up. Side planks and one legged lunges were really hard, hopefully they will get a little easier in the coming weeks.

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.  ↩

12 Week Training Progress (26 Aug – 17 Nov 2012)

R.O.P.A. (HR bpm) TRX Power Core Elevation II (KB (kg)/# Rounds/Rest (s))
Pre Post Post+5m Level Round 1 Round 2 Round 3 Round 4
Week 1 (8/26) 128 Beginner 16/2/30 16/1/60 16/1/60 16/1/60
Week 2 (9/2) 84 144 88 Beginner 16/2/30 16/1/60 16/1/60 16/1/60
Week 3 (9/9) 84 140 92 Beginner 16/2/30 16/2/30 16/1/60 16/1/–