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.  ↩


  1. [...] 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 [...]