Training Log 1/11 – 1/17



11am – 11:30am

Private training with coach Vince. I am so grateful to have someone like Vince to push me beyond my limits and raise me to the level I am at.

We did 6, 3 minute rounds at high intensity with 30 seconds of rest between each round. Finished up with a bonus round of kicks and flow drilling. I don’t know how I’m able to push this pace, but I know that I am, that it feels good, and that I can do better.



10am – 12pm

Open Mat at St. Pete.

First I take Gabe’s BJJ class, just like old times. Then I get some good rolls in with Gabe and some heavier guys. My BJJ is feeling top of the world right now, I’m very impressed with how far my ground game and grappling has come along. It will need some work in the long run, but it is more than satisfactory for now.

Finish up with some kickboxing work with Amy, working on special combinations and switches/angles. Great day of training. Going to kick it up a notch in intensity tomorrow.



11am – 1pm

St. Pete again, twice in a row!

I start with some wrestling rounds, king of the hill style, with Victor and Gabe. Gabe has great technique and Victor has a lot of weight on me. Good ways to challenge me.

This is super exhausting, so I take a break and then get some rounds of padwork in with Gabe. Striking looks good, especially my transitions between striking and grappling.



Day off after a few days straight of intense training



10am – 11:30am

After some coffee, Grappling work with Vince. We work on escaping from many bad positions at a flow pace. Important work for my future opponent.

After my arms are heavy and tired from the grappling, I get in 3, 3 minute rounds with less than a minute of rest each. My power and speed feels good. I am ready now and I will be ready in one week.



Saturday morning and I am at Gracie PAC!

11am – 12pm

BMT with Amy and Tracy in the morning. Working on the pull series, the new Dutch Drill 4, and a combo I saw Henri Hooft holding for on instagram this morning. We pimped out the combo and uploaded a video of the new and improved version online.

12:30pm – 1pm

After BMT, I reluctantly make my way to the hill bridge by Blake HS with Vince to do some hill sprints. My explosiveness feels good and I keep ahead of Vince for the first 2 reps, but I slow down and he keeps up and I end up trailing behind like last time. We do 10 reps in total that completely kill me.



11:30am – 1pm

Open Mat at St Pete. We drill single legs and then start live wrestling, king of the hill style. I do very well to start and I am focused. I stay in the middle for about 7 rounds and even have a great round with Anton, but eventually he beats me. My confidence is boosted, but then I wrestle with a new guy who hip throws me hard and guillotines me as well, and now I feel horrible. I get a roll with Anton and Vince afterwards at a decent pace and then call it a day. Not everyday will be my day and, regardless of how I feel, I performed well and showed up. All that I can ask of myself.

2:30pm – 3pm

Tempo Intervals for recovery, 15 reps.


“I grew closer every mile. Every single why-did-I-sign-up-for-this. I covered ground. I pounded pavement. I burned rubber on asphalt. I was hot on the trail. I ran new loops till they became old ones. I worked on weekends. Weekdays. Weeknights. I missed brunch because I took the backroads. I couldn’t make it to the party because I was in the gym that night. I kept going when my friends kept quitting. I got lost. And I found out a lot about myself. I’ve been with a lot of people along the way. Except the finish line.

Training Log 1/4 – 1/10



11am – 11:30am

Tempo Intervals for recovery this morning. I want to make sure I’m at my best for sparring at Gracie South tonight.

8pm – 9:30pm

Sparring with some beasts at Gracie South tonight.

I get in two rounds with Dan Rawlings, the muay thai coach from south, one round with Billy Q, who was on the ultimate fighter, and half a round with another fighter – Troy.

I definitely have to work to keep up with these guys, without a doubt they have more experience, but the sparring is competitive which makes me proud of myself.



9am – 12pm

St pete in the morning which is quite the change of pace for me.

I do a striking class lightly, some bjj where I focus on my bottom game, and get a private in with Vince. We do 4 or 5 rounds of about 4 minutes each, focusing on striking into wrestling and striking to defend wrestling.

I’m ready for my victory now.



9am – 11am

Start the morning the right way with some BMT. I work with a new guy who has never trained before and I teach him the in and outs and we go through some combos.

After class, me and coach Vince prepare for combat. Or wrestling.

We do 4, 5 minute rounds apiece and I am literally drop dead exhausted by the end of the second one. I’m so thankful I have Vince to push me forward when I think I have nothing left in the tank. Somehow I get through the rounds which may be the best wrestling I’ve ever done. Very competitive rounds.

3pm – 3:30pm

Tempo Intervals for Recovery



Very sick today, taking the whole day off.

6:30pm – 7:30pm

Somehow, my plans to take the day off didn’t work out. I wound up teaching BMT class tonight to a ton of ninjas at night. My best teaching effort yet, I felt much more comfortable in front of everyone. It was probably good for me to get out of the house and move around a little.



6:30pm – 8pm

My hands and feet are full of blisters from my sickness, but I make it out to the gym, painfully.

I shadowbox for about 30 minutes, hold pads for victor, then do some movement work and get my body composition tested.



12:30pm – 1pm

Hill Sprints with Coach Vince. We run up a bridge by Blake HS for about 15 seconds of sprinting and jog down in about 3o seconds to repeat again. We do this for 10 reps and head out. My blistered feet hurt pretty bad towards the end, but I push through it.



I wake up early and prepare to head out to St. Pete for open mat. My plans are derailed when I can’t find my keys. After stressfully looking for them for 2 hours, I find out my roommates girlfriend accidently took them. So no training in the morning for me.

3pm – 3:30pm

Tempo Intervals to prepare for hard training tomorrow.  

8pm – 9pm

I can’t deal with no real exercise this entire day and I get so anxious, I decide to go for a run. I take my roommate, Efren, with me. We do 5 miles at about a 10 minute and a half pace and I am surprised how good my legs and lungs feel. I am having trouble keeping my HR high enough while not seriously outpacing Efren. I end up having to shadowbox and run circles to keep my HR at a decent level. That run really built my confidence about my cardio.


“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don’t believe in magic will never find it.”


Training Log 1/2, 1/3



11am – 12pm

Showed up to Open Mat at Gracie PAC after drinking a cuban coffee to find out I would be sparring today. I can’t say it was a pleasant surprise, but I do what I must do to win my fight and if sparring while I’m feeling under the weather is what I have to do, I won’t question it.

We warm up for thirty minutes with our pull series, liver series, and some kicks. I have to do 3 4 minute rounds splitting the rounds up between Brad and Amy with a minute rest between each round. I am tentative at first, but I begin to get used to it, and I actually open up and start using better footwork as I get more tired. I end up doing much better than I expected and I’m happy I got to do those sparring rounds. They made me feel ready.


Those sparring rounds may not have been long yesterday, but they definitely winded me. I was very tired this morning.


11:30am – 2pm

Gracie St. Pete open mat is the move today. We begin with wrestling drilling and I do about 10 minutes of live wrestling with Vince. My wrestling is getting better, especially my clinch and single leg work, but Vince’s wrestling is getting much much better as well, especially his front headlock position.

I cool down for a while and then roll with Brian for about 10 minute which is a lot more of an even roll then I expect. We both get good positions, but I definitely do better at that with great top dominance. He lands a kimura from the bottom with a tricky setup that he shows me afterwards.

Good stuff today, hopefully I will recover fast from today’s workout to be in prime shape tomorrow for sparring. I am feeling better and my sickness is going away.



“You have to master your opponent mentally. When the critical moment in a close race is upon you, you have to know something he does not – that down in your core, you still have something in reserve, something you have not yet shown, something that once revealed will make him doubt himself, make him falter just when it counts the most.”

Training Log 12/30, 12/31, 1/1



9am – 10am

BMT practice with Amy.



3pm – 3:30pm

Wasn’t able to get any training in today so I did about 30 minutes of intense shadowboxing.



12pm – 2pm

New year, back to the old grind!

Tracy, Amy, Vince, and me working with Billy from Gracie South this morning at Gracie PAC.

We begin with dutch drills which is what we call intense kickboxing drilling. I am under the weather so this wears me out hard, but I push myself to keep up with Billy, cardio-wise. We hit the pull series, some slipping drills, a liver series combinations, one of Amy’s combinations, and finish up with leg, body, and head kicks.

No rest then, because me and vince gear up for some ground and pound work. My scrambling works really well with my bottom game and my top game feels suffocating as well. I added in Vince’s suggestion of attacking the back from turtle more and it works like a charm. We do 3, 5 minute rounds of this and call it a day.

Fun, hard work.


“For him, the craft of building a boat was like religion. It wasn’t enough to master the technical details of it. You had to give yourself up to it spiritually. You had to surrender yourself absolutely to it. When you were done and walked away from the boat, you had to feel that you had left a piece of yourself behind in it forever, a bit of your heart.”