Training Goals – Summer 2013

Training Goals vs Training Plans

I’m shifting from writing multi-week training plans to writing training goals instead. I realized looking back at my past training plans that I never was able to follow any of them for very long. I started thinking about why that was and think I have figured out why I have not been successful in following them; they are too specific! Now, I do believe in achievable and measurable goals, so how can I say the plans were to specific? Simple, my previous plans did more than spell out the achievable and measurable goals for each week. They also laid out a weekly schedule for achieving those goals. And, that’s were the problem is. How do I know what a specific week is going to look like 10 weeks from now? I can’t, so trying to plan down to that level too far in advance does not work for me. Instead, I’ll layout the training goals for each week, but will plan how to achieve them on a weekly basis.

12 Week Training Goals

TRX FORCE Tactical Training Program

The time frame for my goals is 12 weeks, the same amount of time that the TRX FORCE Tactical Conditioning Program takes to complete. For my at home workouts I’ve decided that I really need a set program to follow, something that’s all pre-planned and laid out for me. I like the TRX program because it focusses on functional strength and getting the entire body to work together, with a particular emphasis on core strength and mobility. I’m pretty inflexible, so anything that helps improve my mobility is also a plus. The TRX program is done 4x / week. More information on the TRX FORCE Kit and Tactical Conditioning Program can be found at the TRX Training Website.


ABD Norwich is structured so that if you attend two classes per week, you will always have the classes needed for stripe and belt testing. The goal for ABD is to attend two classes per week. ABD also offers a couple of sparring classes each week. Sparring is one of the things that you have to test for to advance to black belt. One common piece of advice I’ve heard from higher level belts is to start sparring as soon as possible, and not wait until you absolutely have to learn to spar. I’ve got years before I’ll have to worry about testing for black belt, but I will heed the advice. My goal is to make two sparring sessions a month.

Brazilian Jiu-Jitsu

I signed up for Brazilian Jiu-Jitsu classes quite a few months ago at Macarra BJJ Norwich, but have only attended a handful of classes. During a seminar with Neiman Gracie we were working on a De La Riva sweep, and I landed hard on my shoulder. Recovering from the shoulder injury has kept me away for too long. I’ve decided that if people with missing or paralyzed limbs can participate in BJJ, then I’m sure I can find a way to work around my injury until it’s healed. My goal is one BJJ class per week.

Goals Summary


  • TRX Programs 4x
  • ABD 2x
  • BJJ 1x
  • At home Muay Thai / Krav Maga practice 2x


  • ABD Sparring 2x

Measuring Progress

Stripe testing at ABD includes doing max pushups, Vee’s, squats, and left/right bounce kicks for time, 1 minute each. I’m going to use my stripe test results as a way to measure progress for the next 12 weeks.

How do you measure your training progress?

Photo Credits

Training Goals and Plan

I had my student teacher meeting with Mr. Angel this week at ABD Norwich. Based on that, overall conditioning is my main training goal for the next 12 weeks.

I’m taking 5 days a week to train, two days a week are for ABD Norwich and the other three days are for training at home. The other two days are for rest and/or whatever I feel like.


Improve my conditioning, flexibility and strength, particularly my shoulder/hip/core strength. I plan on using one training day each for a Ropes Gone Wild workout, suspension training workout and a kettlebell workout. In addition I’ll use my Muay Thai and Krav Maga practice as a warm-up before each of the training sessions.

I’m committing to 12 weeks of this plan, which actually means doing 12 workouts of each, since I only do them once per week. That should provide enough variety, hopefully not too much, so that I don’t get bored.

The actual plan for each is

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

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 – swings, total number of rounds; Turkish Get Ups, number of get ups each side

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.  ↩