Weekly Training Plan – 2 Jun 2013


Page from weekly training plan notebook

My weekly training plan for the week of 3 Jun 2013. Details for the goals behind my current training plan can be found in the Training Goals – Summer 2013 post.

 

  • Sunday
    • TRX FORCE – Week 2: Day1 @done
    • Muay Thai practice @done
      • Did 3 rounds of Bas Rutten’s boxing CD. This was in place of the TRX FORCE Agility & Conditioning module.
  • Monday
    • TRX FORCE: Week 2: Day 2 @done
      • Still no TRX burpees. Did primarially jump squats, trying to touch the ground on each squat. Did do a couple of normal burpees.
  • Tuesday
    • TRX FORCE: Week 2: Day 3
    • ABD
  • Wednesday
  • Thursday
    • TRX Mobility
    • ABD
  • Friday
    • TRX FORCE: Week 2: Day 4
  • Saturday
    • TRX Mobility
    • ABD (making up missed classes)
    • ABD – sparring class

Weekly Training Plan – 26 May 2013


Page from weekly training plan notebook

My weekly training plan for the week of 26 May 2013. Details for the goals behind my current training plan can be found in the Training Goals – Summer 2013 post.

 

  • Sunday
    • TRX Mobility @done
    • Muay Thai practice @done
  • Monday
    • TRX FORCE: Week 1: Day 1 @done
      • Was able to do all exercises except the spiderman pushups. My shoulder is not strong enough yet to do those. Will try and do a variation from a normal pushup position off the ground next time they come up.
    • Muay Thai practice @done
      • Worked on getting a roundhouse kicks. Focused on hip turnover and swinging the leg as dead weight. Did some stretching to try and improve height. Also did some basic Muay Thai footwork; walking forward and back, throwing punches while advancing and retreating.
  • Tuesday
    • TRX FORCE: Week 1: Day 2 @done
      • There was one exercise from strength routine 2 that I was unable to do, the burpees… So, I modified them to be jump squat with a floor touch.
    • ABD (stripe test prep) @done
      • Good stripe prep. Felt I was able to push hard through the entire class. My Krav defense also felt very good.
  • Wednesday
    • TRX FORCE: Week 1: Day 3 @done
    • Macarra BJJ Norwich
      • Felt great to be back in BJJ, but WOW, was that a tough class. We worked on umpa escape from mount and several armbars if your opponent used the umpa to escape your mount. For some reason this was much harder for me than the previous night’s ABD stripe test prep class.
  • Thursday
    • ABD (stripe testing) @done
      • Had a very good stripe test. Just like the practice, I was able to push hard through the entire test. Shoulder’s finally getting back to normal. Managed 3 push-ups, which is a great improvement over the 0 I’ve done for the past 3 months.
  • Friday
    • TRX FORCE: Week 1: Day 4 @done
  • Saturday
    • ABD (making up missed classes) @skipped
    • ABD – sparring class @skipped
    • TRX FORCE: Mobility

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

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.

Goals

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.  ↩