Training Log 10/31


10:30am – 12:30pm

Open Mat at BMT. I have a private with coach Vince today which also serves as Threshold Training Intervals for my strength and conditioning.

We do 5 rounds of 5 minutes each with an average of 1-2 minutes of rest in between each. My cardio felt good, I am able to push myself for longer durations every private I do. My boxing was improved, but I still have to keep working on my kicks, especially my left kick. Going to turn up the intensity next week with two privates, looking forward to it. After enough padwork with my coach, any fight will be easy.

Afterwards, Me, Rich, Amy, and Steph get some good sparring simulation drills in. I feel good, something I’ve been working on is sinking my level when I punch rather than staying upright. It seems to be improving my power and movement. I feel exhausted after class, I definitely am going to need some recovery to push myself tomorrow and next week.

“The mind is not a vessel to be filled, but a fire to be kindled.”

Training Log 10/30


Went to Busch Gardens last night with some co-workers for Howl O Scream. It was absolutely crazy. There was some liquor involved and some sloppy people and things got crazy, but it was also a lot of fun. Ended up getting about 6 hours of sleep and waking up with my blistered feet throbbing in pain, but besides that I felt alright.

10am – 11am

I felt pretty slow and out of it coming into class today, but luckily we started our MMA training lightly. Focusing on ground and pound today. We hit a few drills which were some really good stuff that I haven’t seen before and definitely will work on. As class went by, I got more and more into it and I definitely got focused when we went live at the end.

Me, Will, and coach Vince went into some live ground and pound sparring focusing on scrambling. I think we went 4 minutes each and I absolutely died during my round, but that’s not a bad thing. The more I get my ass kicked in training, the easier my fight will be. This wraps up our first week of MMA class at gracie PAC which has turned out much better than expected. Can’t wait to continue it and continue to improve.

After class got some acai with Vince and had a great conversation. Great way to pass the time and stay motivated!


1:30pm – 2pm

Tempo Intervals for recovery at Crunch Fitness.

I did 16 reps of 12-15 seconds each on Jacob’s Ladder with a minute rest in between each rep. Pretty easy, but it is supposed to be. It is just for recovery which I need for some intense training tomorrow morning!


“Appreciate your surroundings and be grateful for it, and that’s when good things happen”

Training Log 10/29


7:30am – 10am

Semi-Rest day. That means I only run today. That means I run 11 miles. It actually wasn’t too difficult. I warmed up correctly, started running with the sunrise, and kept myself hydrated and energized with some gummies and BCAA’s halfway through.

No shin pain, minor knee pain, and serious blister pain on my feet, but that is the best kind of pain when running because you know it isn’t dangerous. My first 6 miles were at a 9:30 mile pace and my last 5 were at about a 10 minute pace. Kept my HR around 150bpm. Felt good, by far the longest I’ve run and I know I will outdo this run in a short time.

Now I have to refill those 1500+ calories I burned, go to work, and check out Howl O Scream tonight! Back at it tomorrow morning!


“You must expect great things from yourself before you can do them”

Training Log 10/28


9am – 11am

BMT in the morning! I definitely overslept a little this morning and my muscles felt tight and slow today. I was sloppier and less athletic than usual, but even at my worst, I’m still pretty damn good. We did a ton of combination rounds, me and Amy holding for each other. I hit the combos pretty well and came up with some good ones too. My favorite was a kaman (Front kick, same side hook, cross) followed by a same side kick after the cross. Finished up with a hard round of pyramids and got warmed up for some wrestling training.

The second MMA class at Gracie PAC and the first wrestling-specific one! I haven’t wrestled in months and it felt great to get back. My technique was still there, I just need to regain timing and rhythm. I worked with Rich today who has great grappling and we were good partners. We focused on single and double legs and a Frankie Edgar takedown from the clinch. Finished up with a little live wrestling where I felt great. Glad to be getting ready to tear people apart in the cage.


6:30pm – 7:30pm

High Resistance Intervals at Crunch Fitness! First I warmed up with some stretching and shadowboxing.

My hardest set of intervals yet, I was tired from earlier and I did 22 reps which is the most I’ve ever done. Although it was really tough, I was able to push myself harder and more explosively than ever before. I do about 6 second bursts of power on the Drag Sled, loaded with about 150 lbs. I then rest for a minute or longer until my HR reaches 140bpm or lower. I could tell I’ve improved my explosive endurance because my HR won’t go as high even when I’m pushing myself harder than before and it comes down to below 140bpm much faster. Finished up with stretching out, good work today.


“Success is the sum of small efforts, repeated day-in and day-out”

Training Log 10/27


10am – 10:30am

Tempo Intervals at Crunch Fitness. Kept it light today, 12-15 seconds of work on jacob’s ladder and a minute of rest in between each rep. Only did 15 reps today, just for recovery. I’m going to need it for our advanced BMT class tonight.


7pm – 8:30pm

Got to training a little too early. Jumped into the beginner class and got warmed up with Justin and Rich. I felt really relaxed, focused, and loose today, those tempo intervals work really well!

Afterwards got into advanced class with Tracy, Brad, Dean, and coach Vince! Warmed up with the Bas 1 & 2 from orthodox and southpaw. Hit a few line drills with Reems, Condits, and flash knees. Those felt really good for me. Hit a sick line drill with a DJ hook that Vince came up with on Sunday at St. Pete which we got on video on facebook. Lastly, finished up with a nice cardio drill which showed me how my endurance has definitely come along. It was a kick counter drill involving 40 counters in a row. Me and Dean took it slow, but I didn’t feel tired at all, even we were hitting it back and forth flowing.


“Move fast and break things. Unless you are breaking stuff, you are not moving fast enough.”

Training Log 10/25, 10/26



12pm – 1:30pm

Open mat at St. Pete. Always a good time and good work when I come here.

Begin by getting a roll with bryan. We haven’t rolled in a while and it was just as competitive as ever. We caught each other once each and had a great 10-15 minute roll. Afterwards Vince got a roll with him and then we geared up for some MMA ground and pound work. We did an awesome drill where we worked off every position on the ground with BJJ and ground and pound. I felt really good on top and bottom, I just have to work on my scrambling a little. Finished up with a nice flow drill – 2, pull, 2, DJ hook, cross, step roll, hook 2, pull, 2… etc.



The days are just flying by now, I keep improving at a great rate and making the most of every day I am blessed with. Today was no different.

9am – 11am

Good BMT class in the morning working with August. He’s much better than I thought, I’ve never trained with him before. We did some good touch, pull, return drills and another good flow drill with Hook 2’s. Moved into kickboxing and we worked heavily on knees, front kicks, and front kick parrys today, all stuff I need to improve on.

After class, we set up our first MMA class at Gracie PAC. Me and Vince began with some light sparring drills and then Will jumped in as well when he got there. We went about 60%, but I still got my ass kicked by Vince, and to a lesser degree, by Will. I definitely have to work on a couple defensive mistakes, but I felt good!


3pm – 5pm

Strength and Conditioning after a tough morning class. What is wrong with me?

Start up with a moderate distance run. 6.5 miles with a sub 10 minute pace in about an hour. This isn’t too tough, it honestly feels good and I feel like it helps me recover from tough anaerobic training.

Afterwards is the tough part. It is hard to go from slow aerobic cardio to explosive power intervals like HRI’s, but that is what I have to do. I do 18 reps of 6 seconds pushing the power sled with 150 lbs added. A minute rest in between. The first 12 reps are cake and I feel very powerful. The last 6 tear my legs apart. Oh well. I stretch out and go home to get ready for work.



“If one day the speed kills me, do not cry because I was smiling.”

Training Log 10/24


11:15am – 12:30pm

Open Mat for BMT. I started off working with Brad and Rich on a couple light sparring drills and moved into doing sparring drills with Lou. Great work from everybody, I need the sparring experience. Afterwards I sparred with Rich and he surprised me, we only were going about 50%, but he did really well. Not too hard of a day, tomorrow should be good work at St. Pete.

After class, we went to Vince’s place to watch some MMA fights in Ireland and make our own acai bowls. Fun day, great bonding experience stuffing ourselves with too much acai.


“If everything seems under control, you’re not going fast enough.”

Training Log 10/23


Good sleep and a lot of eating yesterday set me up well to recover this morning. My legs were a little sore and my body a little tight and tired, but I was ready to train!

10am – 10:30am

Private lesson and threshold training intervals with coach Vince!

5 intense 5 minute rounds back to back with barely a minute of rest in between each. My cardio felt much improved, I lasted all 5 rounds with explosiveness and good technique, only started fading in the last minute of the last round, giving it all I had. Slow and steady, I keep getting better and better and building more momentum.

Afterwards got some Acai with Vince. We were supposed to get some training in at Gracie South, but it got canceled so I decided to get a small recovery focused workout in instead.


12pm – 12:30pm

Tempo Intervals at Crunch.

I decided to change them around a little bit. I turned the usual rest into active rest. So I would be doing 12 second intervals at 75% effort and then moving as slowly as possible on Jacob’s Ladder for the 1 minute rest intervals. I did this for about 18 reps. It felt much harder, mostly because Jacob’s Ladder is hard no matter what speed you go. If I plan on continuing to use active rest for my tempo intervals, I may have to find a different exercise like running or shadowboxing/heavy bag work.


“If you treat an individual as he is, he will remain how he is. But if you treat him as if he were what he ought to be and could be, he will become what he ought to be and could be.”

Training Log 10/22


Got about 8 hours of sleep and felt good waking up, but after how my run went today, I definitely should have had that epsom salt bath last night.


10am – 12:30pm

Hardest and longest run of my life! I immediately knew I was in trouble when my legs hurt right away and didn’t stop in 10 minutes like they usually do. It took about 30 minutes of hell for my legs to completely warm up and loosen up, but by then I was exhausted. My heart rate monitor begin to mess up and my blisters were acting up, but I just pushed myself through everything and hit 9.5 miles with an average 10 minute pace in slightly upwards of an hour and a half. Not too shabby, especially for how hard I’ve pushed myself this week.

Stretched out and went home to die. This is what my rest days feel like.


“Daring ideas are like chessmen moved forward. They may be beaten, but they may start a winning game.”

Training Log 10/21


I slept 10 hours last night… Ridiculous. I don’t mind the waking up early or the sleeping in if I don’t have to wake up early, but I do mind the grogginess and toll that oversleeping takes on my body. I may have to set alarms even if I don’t have to wake up at a specific time on certain days.


11am – 12pm

My oversleeping and beatdown body from sparring yesterday showed today during my first workout of the day. High Resistance Intervals.

I did 20 reps of pushing the sled with about 150 lbs at maximum intensity for 5-6 seconds. A minute of rest in between each rep. I was not as explosive or powerful this time around as on Monday, but I didn’t perform too shabby. Stretched out afterwards, my legs are pretty destroyed after taking so many leg kicks yesterday and pushing them so hard this morning.


6:30pm – 8:30pm

Exhausted after some good BMT and BJJ back to back! It’s been a tough last few days of heavy, intense training and my body is showing the wear and tear. Going to have a nice half-rest day tomorrow. I’ve earned it.

Began training at PAC with some BMT. Shadowboxing felt good, paired up with Rich and we killed it. Today was a big emphasis on holding for combinations. Rich is really good at pushing me and testing my cardio, which is luckily very good. I was hitting pads at 90% with combinations and counters. Class felt good and so did I.

Afterwards, moved into some BJJ with coach Dan Martinez. We worked on some de la riva and x guard stuff which I didn’t like too much. It’s cool to learn, but I don’t get much use out of it. Rolling on the other hand was awesome. I rolled both with Dan and Vince. Great rolls, Dan tools with me, but I am able to at least try to play my game against his much superior BJJ. Me and Vince are about the same level and we go back and forth which is awesome, he really tests my skills and I have to give my best to compete with him.  

Might need a epsom salt bath tonight so I can be ready for a long distance run tomorrow!


“As soon as you trust yourself, you will know how to live.”