Training Log 3/30

While he had his focus and Cus D'Amato, Tyson was indomitable.

9am – 10am

PW Supplements and BMT with coach Vince, Alexa, and Nick!

It wasn’t my best day at training, I had a hard time maintaining complete focus, but it definitely wasn’t the worst day I’ve had. Even when I’m not at my best, I can be good enough (although I always try to be at my best). We worked on 2 punch combinations and knee to round kick combinations. Then we hit body 1, 2, 3 combinations and moved onto the swing back transitions and the Tyson which I finally got down. Good class and I will be in peak performance tomorrow!

Body 1 – jab, body jab, cross

Body 2 – jab, body cross, hook

Body 3 – jab, cross, body hook, hook

Swing Back – step back into southpaw, lead uppercut, cross, hook, jab, cross step back in orthodox, lead uppercut, cross, hook, jab, cross

Tyson – hook, right hook, body hook, lead uppercut, cross, hook, right body hook, rear uppercut, hook, cross


10:30am – 11am

BJJ at GT.

Worked on armbar and triangle from the back for technique and moved into 7 minutes of hell. Felt decent, but again, I wasn’t able to maintain complete focus on the task at hand, my thoughts kept interrupting. I will keep at it…


12pm – 1:15pm

Rushed home, took a quick shower, and had a protein shake. Then headed out to Crunch Fitness for a 75 minute Cardiac Output session.

Ran for 20 minutes, elliptical for 20 minutes, shadowboxed for 20 minutes, and ran outdoors for 15 minutes. I already feel the cardio becoming easier and I’m able to push myself harder and faster without increasing my heart rate as much, let’s keep these endurance improvements coming!


While he had his focus and Cus D'Amato, Tyson was indomitable.

While he had his focus and Cus D’Amato, Tyson was indomitable.


“Fatigue makes cowards of us all.”

Training Log 3/29

Rest Day!

Took an Epsom Salt bath and going to work. Preparing myself for the upcoming week of training which will probably be the most intensive, volume packed yet!


“There can be no transforming of darkness into light and of apathy into movement without emotion”

Training Log 3/28

10:15am – 11:30am

Huge open mat today at Bang Muay Thai with coach Vince and probably 8 other ninjas.

Worked on some slipping and footwork drills then a great combo which flowed really well for me. Left hook, leg kick, cross, liver kick, cross, hook, leg kick, hook, cross, liver kick.

First BMT sparring session of 2015 with Nick, my favorite BMT training partner. Perfect pace, not slow at all, but no real power behind our shots and flowing off each other perfectly. I noticed a couple things I could work on, and a LOT of things I have improved on. Nick’s kicks are out of this world and my punching combinations and head kicks feel a lot better. Had another workout to get in so I called it a day after 2 rounds.

BMT Ninjas at Open Mat today!

BMT Ninjas at Open Mat today!


12pm – 1pm

Conditioning at Crunch Fitness! Today, I used the Tempo Method.


Tempo Method

  1. Select 3-4 whole body lifts (I use Squats, Bench Press, Rows, Shoulder Press)
  2. 3-5 sets, 8-10 reps, 40 – 60% 1RM
  3. 30-40s rest between sets (I have my phone stopwatch going at all times), 6-8m active rest between exercises (I do shadow boxing)
  4. Every rep is 4-5 seconds long and no pausing at the top or bottom.


Super complicated and actually much more difficult for me then simply lifting heavy because my body is a lot more used to exploding a few heavy reps then slowly completing a lot of lighter reps. Very good method for endurance, I have had tons of success in the past using it and I can’t wait to see what it will do for me this time.

This week I hit 3 sets of 10 reps at 45% 1RM with 30s rest between sets and 6m active rest between sets. Next week I will increase by 1 set, move up to 50% RM, and 7m of active rest.


“Success is a lousy teacher. It seduces smart people into thinking they can’t lose.”


Training Log 3/27

My alarm didn’t go off this morning… I use an app for my alarm that can be turned off my moving the phone and something must have turned it off because I woke up at 9am instead of my usual 7:30am. This kind of stuff does NOT happen to me. I gave myself a massive, short burst of pain to make sure my mind associates this negatively, set up a different alarm to go off routinely as a last resort, and am moving on

This will NEVER happen again, I would rather die than let it happen again.

Every slip up and mistake is part of the process and I trust in my struggle.

Every slip up and mistake is part of the process and I trust in my struggle.


10am – 11:15am

BJJ at Gracie Tampa.

Because I didn’t do striking this morning, I had a surge of excess energy I had to burn out, especially with my pre workout supplements. I felt really, really focused and on point today and had two long, great rolls with Sonny and Gino. My guard passing and top game felt spectacular, especially my usual 2 on 1 pass and my bottom game didn’t feel bad at all. I also got tons of great work on escaping leg locks and some good tips from Josh, the master of leg locks, Hayden.


“Experience is not what happens to a man. It is what a man does with what happens to him”


Training Log 3/26

11:30am – 1pm

Cardiac Output at Crunch Fitness. Did 75 minutes of cardio this time, making sure to keep my heart rate between 130 – 150 bpm. (my total average is 141bpm)

20 minutes of running on the treadmill

20 minutes of elliptical

20 minutes of shadowboxing

15 minutes of running outdoors

Really enjoyed the workout, especially the shadowboxing and outdoor running. The greatest I’ve ever felt during a conditioning workout. It may be these new supplements I’m taking pre workout!


7pm – 7:45pm

Snuck into the USF gym (nothing can stop me from learning!!) and onto the wrestling mats with my fraternity and line brother, Jesus. He’s doing a wrestling tournament tomorrow and wanted me to help him train. How can I say no, considering he is one of the driving forces behind my wrestling (Anton being the other), and probably a major reason I won my first MMA fight… Plus I get to learn more wrestling!


My brother and his start-up brand, IronGrindFP

My brother and his start-up brand, IronGrind FP

We took rounds taking each other down and defending takedowns for about 20 – 30 minutes and then he showed me some wrestling specific stuff which probably won’t translate well into MMA, but is cool and fun to learn regardless. My technique felt just as good as before, strength felt really good, those 8 weeks of heavy lifting definitely paid off, and my endurance is even improving already (probably more due to the fact that I am recovering better from training nowadays).


“He who has a strong enough why can bear almost any how”


Training Log 3/25

Rob Kaman, whose front kick combination we learned today.

Rob Kaman, whose front kick combination we learned today.

9am – 10am

BMT with coach Vince and Alexa.

Worked on combinations and spent some time teaching Alexa combinations like the footwork drill and numbers/counters. My counters felt really good today and I got to work on teaching which is definitely something I would love to get better at. Learned a new combination! The Kaman.

Kaman – Front kick, near hook, cross.

Love the new supplements I’ve been taking, definitely noticing differences.


10:30am – 11am

Gracie Tampa!

Jumped right into 7 minutes of hell which is a positional drill where we spend 1 minute in 7 different positions, but we did 2 rounds of 1 ½ minutes per drill. My jiu jitsu felt really good, but I made some stupid mistakes from bottom side control which got me submitted a couple times (by Gino though, which doesn’t hurt my ego too bad). Top control felt great, I learned from my mistakes and adapted and kept great control. My bottom game feels like it’s finally reached a baseline level where it should be at (nothing extraordinary)


“It is your decisions and not your conditions that determine your destiny”


Training Log 3/24

9am – 10am

BMT with coach Vince and Nick.

Trying some new supplements this morning. Caffeine and L-Theanine mixed together which supposedly takes the edge and anxiety off, seemed to work pretty well. Rhodiola which makes your body adapt to stress better which is definitely a no brainer for me, and BCAA’s to preserve strength/muscle and recover faster.

Intense focus in class today, I almost felt out of my body during the whole thing. I embraced the feeling instead of worrying about it and I think I was able to have one of the best classes I’ve had in a while. It felt like someone else was controlling my movements and my body! Hit some amazing combinations involving plants, follows, and returns and the Souwer which is one of my favorite combinations.

Souwer – hook, cross, hook to body, leg kick

Definitely going to try to stick to this pre workout from now on, but I would like to know how each supplement makes me feel individually, so I might be try the Rhodiola by itself one day and then the caffeine and l theanine the other day.

Andy Souwer - Whose combination we practiced today.

Andy Souwer – Whose combination we practiced today.


10:30am – 11:30am

BJJ at GT. Worked on my D’arce choke for technique training and then got rolls in with Gideon, CJ, and Nini. Great rolls, very flowy and was able to work on escaping leg locks a lot which I need help on. My attacks from top are feeling very good and so is my guard passing. From bottom, I still need work, but I am developing some kind of game that will transfer well to MMA.


“It is in your moments of decision that your destiny is shaped”

Training Log 3/22, 3/23


Rest Day!



9am – 10am

BMT this morning with coach Vince and 4 other people, packed class this morning.

Felt very good today with my combinations, really tried to let things happen, relax, and stay focused and it really showed. Little by little, my striking is improving and I can’t say I’m not very happy about that!

Got a blood test afterwards for allergies, lipids, and just a check up. Going to see how my body is doing!


12:30pm – 1:30pm

The first workout of my conditioning block. 60 minutes of what I call the Cardiac Output method.

Cardiac Output Method – Any kind of activity that raises and keeps your heart rate between 130 – 150bpm (Ends up being about a 12m mile for me if I’m running) for 45 minutes – 120 minutes. This is very effective at increasing your aerobic endurance.

I did 20 minutes of running, 20 minutes on the elliptical, and 20 minutes of shadowboxing. I would run longer, but my poor knees don’t adapt very well to that.


Obligatory Quote:

“Nothing can resist the human will that will stake even its existence on it’s stated purpose”


The Inner Game of Everything!

I am my own best coach

I am my own best coach

The Inner Game of Tennis.

One of the greatest books I have ever picked up on sports psychology and peak performance, an area that interests me, as an MMA fighter, very much. It might have a tennis ball on the cover, but this book applies to any sport or aspect of life where you need to bring your best consistently.

Most instances that we have for peak performance, usually competitions, seem to be a battle of us against external forces – our opponent, our bosses, our audience, nature – and on the surface, this is true. However, there is another battle going on, simultaneously, within us that will determine the result of the external battle. This is us against ourselves, or how the author, Timothy Gallwey, puts it, Self 1 vs Self 2.


Timothy Gallwey tells us that our mind or consciousness is composed of two selfs; Self 1 and Self 2, he names them.

Self 1 – The teller. Self 1 is the voice or words in our head telling us what we have to do. Self 1 likes to be in control at all times, but is not very good at doing things. When someone says “I am talking to myself”, Self 1 is the I.

Self 2 – The doer. Self 2 is the unconscious genius behind our action. When we let Self 2 take over the doing, it usually can do it very well if it already knows how to and if it does not, it can learn very rapidly. Self 2 is the myself in the statement, “I am talking to myself”.


Have you ever choked during an important performance? Knowing that you have practiced better and you could do better, but, stuck in your head, you simply failed to live up to your potential? On the opposite end of the spectrum, have you ever outperformed your wildest thoughts? (If you haven’t had these opposing experiences, I feel bad for you because that means you probably have not done much) The sentences prior contains the key to the separation between these between these two polar experiences: stuck in your head and thoughts.

When you choked, you probably could not stop thinking and criticizing yourself inside of your own head. You kept telling yourself what you had to do or you got stuck listening to what was going on inside your head. In other words, you let Self 1 take control of the telling and doing.

When you performed amazingly, you probably weren’t thinking a thing. Afterwards, it didn’t even seem like it was you that performed, it just happened. In other words, Self 1 disappeared and Self 2 took over the doing.


It took him nearly his entire tennis career, but Andre Agassi definitely mastered the Inner Game

It took him nearly his entire tennis career, but Andre Agassi definitely mastered the Inner Game


The Inner Game of Tennis is all turning off or quieting Self 1 and trusting Self 2 to perform and learn. This is known as the state of Relaxed Concentration.

So what’s the secret to attaining this state? If we could turn it on at will, we would have no problems, right? Well it’s not that simple. There is no formula or method to reach relaxed concentration, but there are techniques we can learn to push Self 1 to the side and focus on Self 2:


  • Learning to see without judging, either good or bad.

The first step to quieting Self 1 is to stop judging (yourself). We need to learn to see reality, accurately, without judging it as either good or bad. Ending judgement means we stop adding or subtracting facts from what actually is. It is very hard for me to properly explain this concept so I will use a short story to illustrate it

Three men are driving down the road. One man represents positive judgement, one man represents negative judgement, and the third man represents no judgement – the inner game. At a stop sign, each man sees a beautiful naked woman walking across the road in front of them. The positive judger sees her and begins thinking about how beautiful she is and what he would like to do with her. The negative judger sees her and begins thinking about how she is improper and she should put some clothes on. The third man sees her, but does not judge either way. Because he is not busy thinking, he realizes the woman’s eyes are closed and she is sleepwalking. He goes and wakes her up, puts his coat on her, and drives her home (where he receives his just rewards).


  • Let it happen.

Self 2 already knows how to do most things you would ask of it. So stop trying to do what you can already do and let it happen. When you think about what you are going to do and try hard to do it, you tighten your body and mind and prevent Self 2 from doing it’s best work.


  • Visualize and feel the clearest possible picture of your desired outcome

Self 1 communicates with words. Self 2 communicates with senses. Visualize in your mind the best picture of the result you would like, whether it is deeper voice projection during your public speaking or turning your fist over more on your cross and let Self 2 take over. Listen to how it sounds and how it feels in your body as you do it correctly and focus on remembering that sound and feeling as you repeat the action.



These are great techniques for using Self 2 during practice or to learn which will naturally carry over into every aspect of our lives. But how about applying this directly into our performances, when it really matters? We must learn FOCUS.

It is not enough to simply let the mind go, it must be put somewhere. Everyone must find something to focus on during their performance, but it is a personal choice what that is. Great examples are the seams of the ball (for tennis) or the sound of what you want which are external focuses. Internal focuses are the feeling of our bodies as we act or our breathing. Any focus is helpful as long as we continue to keep our minds on it and bring them back when they drift, some will be more helpful than others and it is up to you to find a focus that keeps Self 1 at bay and Self 2 at work.


A word of caution:

When Self 1 does something, you feel like you are doing it, which seems to feed our egos and make us feel good. When Self 2 does something, it feels like it just happened, which doesn’t feel as good for our minds. We can’t take credit or try to consciously repeat Self 2’s actions, we can only allow it to happen. Self 1 is sneaky and always seems to find ways to jump in and take over our doing. Especially when Self 2 is performing great, Self 1 loves to jump in and try to figure out a formula for repeating this performance… which of course puts the doing right back into Self 1’s court.

It is a slow and difficult process to learn – or rather, unlearn – to let Self 1 stick to telling and Self 2 stick to doing and attain relaxed concentration. But it is worth doing if we want to enjoy what we do more and more, learn at a faster and more natural rate, and perform at our peaks consistently!

Joanna left Self 1 at home and brought Self 2 to her UFC Championship fight and walked out with the belt on her arm (I'm a big fan)

Joanna left Self 1 at home and brought Self 2 to her UFC Championship fight and walked out with the belt on her arm (I’m a big fan)


Obligatory Quote:

“What is the real game? It is a game in which the heart is entertained, the game in which you are entertained. It is the game you will win.”

Training Log 3/21

The beginning of my 8 week Endurance block, following my 8 week Strength block, today!

Threw on my heart rate monitor and my running shoes, went out to Magnolia fields and tested my initial numbers so I can have a reference to see the improvement I made after 8 weeks.

My super awesome (super expensive) Polar HRM. It's been so helpful to my training!

My super awesome (super expensive) Polar HRM. It’s been so helpful to my training!

I will be measuring my endurance numbers by 3 markers:

Resting Heart Rate (taken in the morning, sitting in a chair) – 66 BPM

Modified Cooper Test, a 6 minute run for distance (testing for approximate anaerobic threshold/avg HR and distance) – 2 and 3/8th laps around the soccer fields with an average heart rate of 175 BPM

Heart Rate Recovery (back to 130 BPM after Cooper Test) – 1 minute and 30 seconds


These numbers are not bad, but they are atrocious compared to the endurance I had leading up to my first fight last summer and my goal is to surpass even those numbers by the end of these 2 months. I really can’t wait to see the improvements I make, especially since endurance has been holding me back in my training recently. Let’s begin!


Obligatory Quote:

“Until one is committed there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative and creation, there is one elementary truth – the ignorance of which kills countless ideas and splendid plans: that the moment one commits oneself, then providence moves too.

All sorts of things occur to help one that would not otherwise have occurred. A whole stream of events issues from the decision, raising in ones favor all manner of unforeseen incidents and meetings and material assistance which no man could have dreamed would come his way.

Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.

Begin it now.”