Training Log 11/30


9am – 11am

Waking up feeling pretty good, my muscles are still a little sore from my workout in maine, but I feel good to go.

BMT in the morning working with Amy and Professor Cris. We start with the old school single punch series and hit the also old school hands and footwork drill as well as the hook slip drill from orthodox and southpaw. We hit a few combos with rolls and counters and get geared up for kickboxing. In kickboxing we focus on reems and hit the awesome cross hook reem line drill as well as 3 variations of the Dutch Drill. A few more combinations between the 3 of us and we bring it in for some strength and conditioning.

After the regular class, Amy and I link up for the MMA kickboxing class. We start with a cool drill where we attack moving backwards and then angle off to the side. We follow that up with a leg kick or head kick. Next we start working off countering single punches. We finish up with some rounds of sparring combinations back and forth including feints and leg kicks. After class, we hit 2 rounds of intense S&C with non stop 100% leg kicks and a 3 body, cross combination. I’m proud to always be pushing myself, always improving, and the consistent hard work and effort I put in. I’m also glad as hell to be back to training, my life is empty without it!


“Joy is what happens to us when we allow ourselves to recognize how good things really are.”

Training Log 11/25 – 11/29


I was in Maine for Thanksgiving with my older brother and the rest of our family. It was very cold, but also a great experience! I was able to go shooting guns for the first time (at a gun range) and ate amazing food. Got to spend quality time with all my family, especially my niece and nephew.

As for training, I was able to do a little bit of exercise to maintain my fitness. I did a tempo run. 30 minutes of running intervals, alternating between a 75% effort run for 15 seconds and a slow jog for a minute. I also lifted weights for the first time in about 6 months. It was super fun and, although I have lost a lot of weight lifting strength, I feel stronger than ever in MMA which is what matters.

On the Sunday I came back at 5am, I was thinking of training in the morning at Open Mat St. Pete, but I was too worn down from the airport and feeling a little under the weather. Instead, I slept in and went for a run around Tampa Palms. I did 15 minutes on the elliptical, 5 minutes of shadowboxing, and about 65 minutes of running. The worst run I’ve had in a long time. I’m not sure if I lost fitness in Maine, if the junk food I ate has caught up with me, or if I’m simply a little sick, but my heart rate was all over the place and the run was very difficult. I did 6 miles in 65 minutes at about a 10:30m pace.


“The world is big and I want to have a good look at it before it gets dark”


Training Log 11/24


9am – 10am

BMT in the morning working with Amy!

I felt good waking up this morning, albeit a little tired. I got into class early, warmed up well, and shadowboxing was smooth. My legs felt great, my footwork nice, and I could tell it would be a good class. We hit the hook shake drill and some pulling combinations. We held pads for each other for a great round. In kickboxing, me and Amy each taught two combinations to the class. I was a little nervous to get up there, but everything came out fine, like always. We hit the Souwer on video, the new combinations named the Up and Up and the Running Man and then we finished class with some pyramid punches and kicks!

Really felt progress in my striking in this class, it might have been my epic thai shorts!


2:30pm – 4:30pm

Took a nap, iced up my shins at home, stretched out, foam rolled and got ready for my longest run in a while. I hit the elliptical for 15 minutes and then hit Amberly drive for a 75 minute run. I did 8 miles with a sub 9:30m pace. Definitely the best run I’ve had in a long time, my aerobic cardio is improving slowly, but surely. I am going to destroy my upcoming training camp!

I will be going to Maine for Thanksgiving for the next 4 days and will return to formal training on Sunday. This will be the longest separation between me and Bang Muay Thai since I started training in February, I’m happy to have this mini vacation, but I’m very sad and already missing my training. I will be trying to keep up some cardio training in Maine, if possible. Check back up with you guys on Sunday!

“Time lost is time lost. It’s gone forever. Some people tell themselves that they will work twice as hard tomorrow to make up for what they did not do today. People should always do their best. If they work twice as hard tomorrow, then they should have also worked twice as hard today. That would have been their best.”

Training Log 11/23


9am – 11am

BMT training in the morning, working with the best Amy-san! We get started with a bunch of throwback drills including the back em up and hands and footwork. Today was probably my best back em up drill, my footwork was very smooth on it. Me and Amy each did a great round of holding for each other for combinations and then got out shin guards on. Hit the Souwer and 2 new combinations that are awesome. They don’t have names but they are

New combination one – Jab, right hook, left uppercut, right uppercut, left hook, rear kick

New combination two – Jab, cross, switch cross, hook, rear kick, flash lead knee

Both felt great and we finished with some walking round kicks non stop. I was able to stay light and explosive throughout 3 minutes of this which proves how good my cardio is coming along.


After regular class, me and Amy get down to some drilling. We hit some variations on the entire switch series from orthodox and southpaw and then the liver series from orthodox and southpaw (which I was calling the spleen series). As soon as we finish this, Will arrives and I start drilling with him. Always great to work with Will. We hit the entire liver and spleen series and then move into some sparring. We do 3 rounds at about 70% intensity and we both land great shots. His footwork is amazing and he has range on me, but I have decent counters, lateral movement, and better cardio so we are a good match for each other.

One of the best training days, kickboxing wise, I’ve had in a while. So glad to be here.


“One of the main reasons that we lose our enthusiasm in life is because we become ungrateful..we let what was once a miracle become common to us.”

Training Log 11/22


11:30am – 2pm

Open Mat at St. Pete! My second home after Gracie PAC and BMT Tampa!

I warm up with coach Vince with some wrestling drills. We are working on single leg defence and countering the same defence. Afterwards is live wrestling and I try to do it for a while, but I realize it is not a good idea for my rib so I sit out.

I do want to get some work in though and grappling is out of the question so I decide to do some striking. I hold pads for Amy for about 15 minutes and we work some good combinations. Then she does the same for me. I get some good work in with her. Apparently other people noticed so everyone wanted to do striking next. I hold pads for Anton and then Steven while Vince and Gabe hold pads for each other. Great training!

Me, Amy, Vince, and Rodrigo go get some acai after and then watch some fights! The usual sunday moves!


“It is easier to fight for one’s principles than to live up to them.”

Training Log 11/21


10am – 11:15am

Open mat starting early at BMT this morning. We had some guys from a muay thai gym in Sarasota come train with us. Great group of guys, all well trained and very polite. Coach Vince ran a semi class on the side for them while me, Tracy, and Deano worked on another mat. After a few drills with the team, coach called me over for some light sparring drills with some of the guys.

It was interesting to spar with someone from a different school, we both did well, but I was very unused to his more traditional muay thai style. He moved much less than me and was very stationary with good blocking. He also attacked the rear leg and body in a different way than usual. I definitely would like to keep diversifying the people I spar with and get used to different styles.

After open mat, we showed up to the belt ceremony at GT north. It was awesome to see a bunch of my old training partners! I really want to get some more training today, but I know I am on a rest week until my training camp starts so I will use some discipline and rest today. There will be plenty of work for me soon enough.


“What you do is what matters, not what you think or say or plan.”

Training Log 11/19, 11/20



11am – 11:30am

Tempo Intervals for recovery at Crunch Fitness. I only do 12 reps of 12-15 seconds of 75% work with a minute of rest in between each. I feel like total crap right now, but I know these intervals plus some rest during the day will have me feeling great for sparring tonight.

7:30 – 8:30pm

Sparring at BMT! Or at least sparring drills because my #1 partner Brad isn’t here and I also found out I have bruised ribs from wrestling with coach Vince yesterday. The ribs actually aren’t so bad, I’ve heard bruised ribs are much worse. There just like a permanent discomfort and they hurt when I make certain movements or breathe too deep.

I start working with Tracy and Dean, and when Steph jumps in class, I start doing sparring drills with Dean. Dean is a great partner, he hits hard which makes me focus really hard when I train with him and he is a decent striker which allows me opportunities to learn and work with him.

Finish up training and go to Charlie’s with Vince, our Thursday night tradition.



9am – 11am

Ribs are slightly more uncomfortable this morning, but definitely not enough to stop me from training. We do regular BMT class and I work with a new guy, Jose, to help teach him the ropes. He’s done some boxing in the past so he picks things up pretty fast. He actually ends up being a pretty good partner and I get good work in with him. He signs up after class, I guess I must have been a great partner.

After BMT class is MMA class. Today we focus on Ground and Pound. We won’t go 100% because of my rib, but we do a multitude of good flow drills at a decent pace and I improve my muscle memory for MMA grappling. I learn a great way to take the back quickly when the opponent rolls to turtle and how to properly flatten someone out. I also improve on my scrambling ability.

2pm – 4pm

I was planning on saving this run for tomorrow, but I felt pretty fresh after training and I had some spare time. I go to Crunch fitness to warm up and get started on cardiac output.

I do 15 minutes on the elliptical. 5 minutes of shadowboxing. and 60 minutes of running. This is the most that I have run in a while and it was hard, but it felt good after the first 3 miles. I maintain an about 9:30m pace and my HR around 148bpm and do about 6.5 miles.


“Death is not the greatest loss in life. The greatest loss is what dies inside us while we live.”

Training Log 11/18


9am – 11am

BMT class in the morning with Amy, I am feeling exceptionally sluggish today, I guess yesterday’s private and running took a lot out of me. We hit a lot of combos including our cross/hook combo, the Tyson, London, and Dekkers. Amy’s friend shows up halfway through class and we help teach her a little bit. Finish up with a little S&C.

After BMT class, we warm up for wrestling. For the first 30 minutes, we drill takedowns, takedown defense, and transitions. The last 15 minutes are reserved for 3 intense live wrestling rounds back to back with coach Vince and I. It was brutal, but my cardio felt good, my defensive wrestling feels great, but my takedowns and transitions need a little more work.

I was planning on doing tempo intervals for recovery, but I don’t think I can make it through that, so I will save those for tomorrow morning.

My pre-fight conditioning block is pretty much done now, I will be slightly decreasing volume of training and increasing aerobic training, culminating with a couple days off for Thanksgiving and coming back for the hardest training block of my life in December. 


“Let’s smash these motherfuckers”

Training Log 11/17


First morning I wake up this year, knowing I have an MMA fight ahead of me. Coach Vince talked to Ralph Garcia last night and got me signed up for the next WCFL card. Haven’t felt this mix of fear and excitement in a while.


11:30am – 12:15pm

Private in the morning with coach! We do 5 rounds of 4 minutes each with a minute of rest between each. We finish up with one more round of intense cardio. My conditioning work is paying off dividends and I am able to maintain a powerful pace for much longer than I could anytime before. I am slightly exhausted afterwards, but not too badly.


3:30pm – 4:30pm

Cardiac Output to improve my aerobic cardio and recovered from the intense anaerobic exercsie I’ve been doing.

I get to crunch fitness, stretch up, do 15 minutes on the elliptical, shadowbox for 10 minutes while I wait for my coworker and then run 35m, about 4 miles around Tampa Palms. Great run, my pace feels good, my cardio is feeling better and better every day. If I work this hard, I can’t be defeated.


“You don’t learn to hold your own in the world by standing on guard, but by attacking, and getting well hammered yourself.”

Training Log 11/16


9am – 11am

BMT in the morning with coach Vince and working with Amy and Prof. Kris!

Working a lot of combos, I feel very sluggish and tired today, but I do best and I still perform well. We worked a great combo Vince came up with – 2, counter cross, hook, cross, alley cross, hook, shake step into jab, cross, hook 2. We also added extra strikes onto our usual combos. All in all, a great class and great quality reps to be had.

After class, we relax for a bit and then jump into MMA kickboxing. We do some simulation sparring drills, just boxing with Amy because her leg is busted. My boxing feels great, my head movements feels better than usual, and my movement felt very good as well. I need to work on taking smaller movements over large sweeping steps.

Got acai after at Fit2Run, the best way to wake up: BMT and Acai!


2pm – 2:30pm

After our acai bowls, I headed to crunch fitness and worked some advanced tempo intervals. While regular tempo intervals are for recovery, these are a light workout to improve endurance. The only difference between these is that I do more reps and the 1 minute rest is active rest, so I am shadowboxing or lightly working on something. I did 18 reps or 23 minutes of this and went home feeling good.


“When you win, nothing hurts!”