Training Log 12/29


10:30am – 11:30am

Didn’t get much sleep last night and woke up feeling not ready for the workout that was coming, but I got up anyway and went to Gracie PAC for a private with coach Vince.

Somehow I did 6, 4 minute rounds with 30 seconds of rest in between each, while keeping technique clean until the very end. I finished up with a round of alternating speed ladder drills with pyramid punches. I surprise myself how hard I am able to push myself, so far past my supposed limits. Vince also plays no small part in that process, there is no way any other coach could inspire and push me so hard to that level that I get to in our privates.

I’m thankful to have a coach like Vince to guide me and thankful to be able to give my best in my chosen labor.


“I’ve come to learn that leadership is not automatically granted to you because of your position or your salary or the size of your office. Leadership is influence based on trust that you have earned. A leader is not someone who declares what he wants and then gets angry when he doesn’t get it. A true leader is someone who is going someplace and taking people with him, a catalyst for elite performance who enables people to achieve things they wouldn’t achieve on their own. A leader is someone who earns trust, sets a clear standard, and then equips and inspires people to meet that standard.”

Training Log 12/28


Woke up feeling stiffer then I have been in a while. Not grappling for a while left me unused to the grind of wrestling and BJJ. I was much more tired and beat up then I expected today. I got out of bed and pushed my way to BMT class.


9am – 10:30am

BMT class with Amy. I started off slow, but as my body got warmer, I turned up the intensity. My technique, power, and speed felt good, we even got a great video of me hitting the Dekkers combo.

After class, me and Amy did our seam line defense and offence drill. It is super hard to play defense while you have to stay stationary, but it keeps getting easier everytime. My offence felt good in both rounds, especially kickboxing. My defense felt good as well, but I got hit much more during the kickboxing round. I did my best to stay aware regardless of the punishment I was taking so I consider that a great learning experience.

Finished up class with a pull and return sparring drill. I did not perform too well at this, but I will get better. Amy was more natural at pulling and returning then me. I was getting the rhythm down towards the end, I have to focus on staying aware and relaxed in the pocket and taking small motions with angles to return faster and stronger.

I was going to train more after class, but I was way too exhausted, so I listened to my body and will take the rest of the day off.


“That’s why at the start of every season, I always encouraged players to focus on the journey rather than the goal. What matters most is playing the game the right way and having the courage to grow, as human beings as well as basketball players. When you do that, the ring takes care of itself.”

Training Log 12/25 – 12/27



Back home for Christmas.

I did a hour long run of 6 miles with a friend and my brother. Pace was about 10 minutes, one of the better runs I’ve had in a while. I won’t be running too much more as I transition to higher intensity training for my upcoming fight.



Rehabbed my shoulder at the gym and went heavy on shoulder press to fortify it.



11:30am – 1:30pm

Woke up feeling like crap, I’m not sure why. I was very unmotivated, but whenever I wake up like this, I just force myself to do whatever I have to do and I snap out of the state eventually.

So I showed up to Gracie St. Pete open mat! We warm up and get to wrestling. After some drilling with Gabe, we do king of the hill.

It’s me, Gabe, Vince, and Ben Zapata. Everyone is pretty much on the same level of wrestling so it is very competitive. I enjoy it, even if I feel very out of it and not explosive at all. Because of this I get smashed more easily, but I also am forced to focus on technique and that is enough to get me a couple takedowns.

After wrestling has wore us out, I roll with Ben and Gabe for a few minutes. They destroy me of course, but it is no easy task for them, and I have a lot of fun. My top game felt great as always, regardless of whether I have been training or not.


2:30pm – 3pm

15 reps of tempo intervals for recovery at Crunch Fitness!



“I saw the angel in the marble and carved until I set him free.”

Training Log 12/24


It’s Christmas Eve and I wake up feeling golden! My shoulder feels good and I am recovered and ready to go for an intense private lesson with Coach Vince. I show up early and run around, shadow box, and sip on some cuban cafe con leche while I wait for coach.


11:30am – 12:30pm

Usually our privates are 4-5 rounds of 4 minutes with 1-2 minutes of rest in between. That is a luxury I didn’t have today. I did 6 rounds of 4 minutes with 30 seconds of rest in between each. Coach also asked me to put full speed and explosiveness in everything. I expected to die early, but surprisingly, I didn’t know what I was capable of. I push myself through the entire 6 rounds maintaining great technique. Afterwards I jump on the speed ladder and do some movement training with burpees. Great way to ensure I maintain good habits and proper mechanics when I am fatigued. I finish up with 100 sit ups and stretch out.

What an amazing start to Christmas Eve.

“Dying was nothing and he had no picture of it nor fear of it in his mind. But living was a field of grain blowing in the wind on the side of a hill. Living was a hawk in the sky. Living was an earthen jar of water in the dust of the threshing with the grain flailed out and the chaff blowing. Living was a horse between your legs and a carbine under one leg and a hill and a valley and a stream with trees along it and the far side of the valley and the hills beyond.”

Training Log 12/23


9am – 11am

BMT in the morning, working with Victor.

A lot of boxing and kickboxing rounds of holding for each other. Vic does a great job at holding for these, he keeps me working and holds hard enough for me to rip the pads up. My power and technique felt good, speed will come. Finished up class with the Dutch Drill and a little strength and conditioning.

After class, ripped some padwork with coach. We hit the touch, pull, return series and the liver series – both from orthodox and southpaw. We then hit a ton of kicks on each other, including spinning back and heel kicks. Very enjoyable and a good workout.


12pm – 12:30pm

Tempo Intervals for Recovery at Crunch Fitness. Used Jacob’s Ladder for 15 reps. Already feeling better after hard training yesterday and today. Going to rehab my shoulder later and call it a day!


“That is what we are supposed to do when we are at our best – make it all up – but make it up so truly that later it will happen that way.”

Training Log 12/16 – 12/22

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Because of my injured shoulder and my vacation in Cancun, I had to group all these training logs into one. Sorry for the sloppiness.



1pm – 1:30pm

Rehabbing my shoulder at Crunch Fitness

4:30pm – 5pm

Back to Crunch Fitness for some HRI, High Resistance Intervals.

I used the spin bike again and was finally able to adapt it to work better for these intervals. I did 22 reps and I felt completely exhausted afterwards, similar to how I feel after pushing the heavy sled around.



4 mile run in 45 minutes. 


12/18 – 12/20

Cancun with my family and friends, I bought the ticket way in advance, so no backing out for me. Terrible timing in one way because I am in the middle of preparing for a fight. Good timing on the other, because my shoulder is injured and I am unable to train anyway.



6:30pm – 7:30pm

Teaching Ninjas some Bang Muay Thai at Gracie PAC.

9pm – 10pm

5 mile run and Shoulder rehab.



9am – 10am

My shoulder still feels weak and I didn’t want to stress it too hard today, so I was going to maintain a light pace. That changed when I showed up to class and began working with Nick.

Training in the morning. Working with Nick, OG ninja from the past, whose back in time. He is one of the reasons that my striking has got to the level it is and it is great to see him again. That was the hardest BMT class I’ve had in awhile, Nick pushed me like I haven’t been in a while and I pushed myself to match his pace. I felt exhausted afterwards in a good way.

My shoulder held together luckily and I’m grateful I can get back to hard striking training with it.


3:30pm – 4pm

Threshold training at Crunch Fitness. First time on Jacob’s Ladder in a while.

I do 3 reps of 4 minutes a piece with 2 minutes of rest between each. It felt good to get intense training in after so much time off.



“Struggling and suffering are the essence of a life worth living. If you’re not pushing yourself beyond the comfort zone, if you’re not demanding more from yourself – expanding and learning as you go – you’re choosing a numb existence. You’re denying yourself an extraordinary trip.”

Training Log 12/14, 12/15



1pm – 2pm

Rehabbing my shoulder at crunch fitness with cables and a 5lb dumbbell.

Then HRI, High Resistance Intervals, with the spin bike rather than the drag sled. Obviously this isn’t as optimal because it’s not as applicable to MMA, but you work with what you have.

I did 20 reps. To use the spin bike, I would keep it on low resistance and pedal slowly for a minute, and then raise the resistance to moderate – high and pedal as fast as possible for about 8 – 10 seconds. This was much easier than sled dragging heavy weight and less effective for my upper body, but it did get my legs sort of tired by the last few reps.


6:30pm – 8:30pm

Watching BMT class and BJJ class at Gracie PAC while I rest my shoulder in the corner.

Professor Kris and Dan Martinez teaching. Worth it just to see Dan hit a sick hip bump to stand up combo I could definitely incorporate.



9am – 10am

Watching Amy teach class this morning, keeping my good habits in check of waking up early and showing up to class while getting mental reps in.


3pm – 4:30pm

1 and a half hour run. Extremely difficult, my legs were heavy and dragging behind from the beginning. I had to embrace the grind to get through and did about 9 miles in 90 minutes. A horrible and slow pace for me, but I kept my heart rate in a good range and got through it.

I imagine my shoulder and remnants of my sickness are keeping my heart rate higher than usual.


6:30pm – 8:30pm

First BMT classes I ever taught – and it was with a separated shoulder. Filling in for Vince while he is in Jersey.

I taught regular class, it was fun. I was a little nervous and I rushed the techniques a little bit so I didn’t give enough details. Just something I need to work on. Shout out to Tracy and Amy for helping me show the techniques.

Afterwards I taught intermediate class with Tracy, Amy, and Scott. That was easier since it almost runs itself with such great ninjas. We filmed a sick video and did some fun movement work at the end.


“Don’t judge each day by the harvest you reap, but by the seeds you plant”

Training Log 12/13


On days I can’t train, I usually show up to class anyway to get my mental reps in, but today I had a lot of work to catch up on my laptop so I missed St. Pete class and acai, sadly.


2:30pm – 4pm

Warmed up at my house with my arm in sling and went for a run. After about 3 miles, I couldn’t stand the sling and took it off, running with my right arm stuck in place next to my body instead.

This run wasn’t bad, but my pace sucked. I guess my injury was doing a great job of raising my heart rate, but I couldn’t run any faster than 10 minutes a mile without my HR soaring up. It was hard not to get frustrated running at such a slow pace after I have been running much faster recently, but I reminded myself that what truly matters is my effort. And that will pay off in the end.


“All the effort in the world won’t matter if you’re not inspired.”

Training Log 12/11, 12/12



9am – 11am

BMT in the morning, working with Amy. Great class with quality reps.

Afterwards, me and Amy start drilling ground work for our MMA session. We did some great drills working to escape from bottom and to maintain to position (one of my strengths). After some drills, I get into live wrestling with coach Vince.

The first round is very competitive and we both take each other down a couple times and stuff a few takedowns. Halfway through the round, I have Vince’s back and he sits out with my arms around his waist and I feel my shoulder extend far beyond where it should with a sharp pain. But it fades quickly and I keep pushing. There is no quit in MMA. I, with poor decision making skills, decide to do two more rounds. The rounds were great and I learned a lot and performed well. But now my shoulder hurts quite a bit.

1pm – 1:30pm

Tempo Workout for recovery at Crunch Fitness. 15 reps, my shoulder hurts a little during the intervals.



Yesterday I went to work and only then did I realize how messed up my shoulder was. I was in serious pain and unable to really use my right arm at all the whole night. Suffice to say, I had a very bad night.

I went to the ER this morning and I have a moderate separation on my right shoulder at the AC joint. According to the doctor, if I wear my sling and rest my arm properly, I should be recovering well within a week. Going to take extra good care of my arm, not hurt it again, and get back to training camp. I will not be derailed from my destiny!


“If it is to be, it is up to me”

Training Log 12/10


9:30am – 11am

Woke up at 7am, had a great morning, and got ready for my run. I definitely prefer running in the evening, after my legs have had time to loosen up and the sun is setting, but sometimes I’m not able to do that.

I warmed up extensively and got 15 minutes on the elliptical. I started off on my run and it was difficult at first. My morning stiffness and sickness were definitely holding me back a little bit, but it got easier as time went on. I was planning on doing 90 minutes, but I decreased that to 60 minutes because of my sickness. Felt great afterwards.


7pm – 8:30pm

BMT in the evening. Warm up in the intermediate class with Brad and Steph. We kill a few kickboxing combos and then I get ready for sparring class with Brad.

We start with some Jose Aldo pivot and parry drills and then some Ross Pearson slip and counter drills. Then we get ready for live sparring. The first round is a toss up, Brad lands harder punches, but I use decent movement and land more. The second round, my superior cardio shows off and I start hitting the zone, landing a ton to the body and working heavily off my jab. The third round, I start off well, but Brad lands a couple of hard punches on me and backs me up and nearly kicks my head off with a kick that definitely rocked me. I was unsteady for a bit and we ended the round there.

That was probably the hardest hit I’ve ever taken, I was getting overconfident because I was faster and landing more and I let my guard down and got too aggressive. After getting hit, I tried to keep moving forward and got hit more and then got desperate and slipped right into a head kick with my hands down. It sucks to get rocked like that, but I have to take this as a learning experience and use it to get better.


“This is something I know for a fact: You have to work hardest for the things you love most.”