Training Log 2/15 – 2/21



1:30pm – 2pm

Tempo Intervals, 16 reps. My usual routine on the morning of a sparring or fight day.

8pm – 9:15pm

Sparring at Gracie South!

I’m always nervous and anxious leading up to sparring nights at south and today was no different. Regardless, I beat back the nerves and drive out there at night.

I warm up and start my first round with Billy. We got at about 50-60%, so pretty light, to start. He pressures forward often and I land glancing shots, but he lands more and cleaner shots and definitely takes the round. It doesn’t hurt my confidence, that was my first round and I already am seeing ways to start getting the edge on him

Second round with Matt, it wasn’t a war like last time, but it was fast paced and we went at about 80%. Much more technical, I landed more and cleaner punches and a lot more kicks, but he did well, landing a lot of jabs. I felt really good about this round, happy with my defence and offence.

Last round with Rich. I pressured him and threw much more punches and kicks. I was able to walk him down for the majority of the round and control the pace, but he did land a couple good shots and a nice front kick.

Best sparring I’ve had yet, I feel awesome.



9am – 10am

BMT class in the morning, working with Jason and Rich. My technique and reps feel on point today, I think I leveled up recently!

10am – 11am

Advanced work with Rich after class. We start with 2 rounds of clinch sparring. I feel much stronger in the clinch then Rich, I am bigger and lift heavier though, so I have the advantage. My cardio also felt great.

2 rounds of close range sparring next. We stay inside the gracie PAC logo and slug it out. If you step out, you have to do 5 burpees. Burpees and sparring sound like a horrible combination so I opt out of doing the burpees by refusing to get out of the circle. I cut angles and maintain base well and pressure forward and push rich out of the circle 5 times, primarily with push kicks.

After all of that, I finish up with 6, 2 minute rounds of padwork with coach with a minute of rest between each. Longer rest time and a slightly, slower pace than usual, but I also just did a lot of work with Rich and I sparred last night. This fight can’t come soon enough, I’m ready for it right now.



Rest Day



6:30pm – 8:30pm

I show up to evening class for the first time since my last fight. Feels good to see some faces. After the rest day yesterday, I feel amazing in class. My combinations and movement feels the most crisp it’s ever been. I rip combos with Tracy all class long.

After fundamentals class, I do some light sparring drills with Tracy and we call it a day.



9am – 11am

BMT class in the morning followed with advanced work with Rich.

Today we start with 2 rounds of free sparring. These are very competitive rounds, Rich lands more, but I push the action forward. Next are 3 rounds of dutch style sparring which means we stand in the gracie PAC logo and duke it out. These rounds are much more competitive than last time and Rich knocks me out of the circle twice compared to my 4 or 5 times.



10:30am – 12:30pm

I host open mat in the morning, get warmed up with Brandon.

Coach arrives and we get started. We do 6, 3 minute rounds with 30 – 45 seconds of rest between each. I surprise myself by staying explosive until the end, regardless of how exhausted I am. I am READY for this fight!



Rest day after some hard work. Time to start slowing down the training and begin to peak. Time to let my efforts reveal their rewards.


“I’ve come to trust not that events will unfold exactly as I want, but that I will be fine either way. The challenges we face in life are always lessons that serve our soul’s growth.”

Training Log 2/8 – 2/14



8pm – 9:15pm

Sparring night at Gracie South. I am always slightly uncomfortable and nervous coming here to spar. At Gracie PAC / BMT, I feel at home on the mats – that is my territory. Here, I feel as I’ve come to someone else’s territory to do battle. It tenses me up and I always perform worse and gas faster, but this is definitely a good thing in the long run because it makes me more comfortable in uncomfortable situations which a real fight definitely is.

I warm up and get 2 round-robin style rounds with two intermediate guys from south. The rounds are light and no one really wins, but I definitely outperform them by a small margin and feel good. I know we are only going at 50% though. Rich and Vince arrive and I get a round in with Rich next. I am already pretty tired, but we get a good 5 minute round in. Back and forth action, my combos feel better and I push the pace. Rich definitely lands good blows, but I give myself that round too.

Next is two half-rounds with Vince. This is scarier for me because I know how good coach is, but I force myself in there and force myself to perform my best. I do much better than expected and land good stuff with my lead hand, but of course, Vince takes the rounds and rocks me with a condit head kick at the end of the second round.

I finish up with a round against a new guy that I just met at St. Pete yesterday. He was one of the first guys I sparred with today and we get a full 5 minute round in at the end of class. I expect to beat him technically, but my endurance catches up to me and I gas out early. I definitely land more, cleaner, and harder punches, but he keeps moving forward and really tests me. That round could have gone either way, but it was extremely necessary for me to have that test and I’m glad we were able to have that war at the end of the night. Fun and enlightening stuff.



9am – 11am

BMT in the morning. I am exhausted from sparring last night, but it doesn’t matter. After class, I get some padwork in with coach and exhaust myself further.



1pm – 2pm

Today was an inspirational day for me. I wrote in my training calendar that I would perform 8 reps of cardiac power intervals today. Of course it is much easier to write it then do it, and in reality, I have only barely done 7 reps before, and usually do 6 or less.

Cardiac power intervals are 2 minute intervals where the goal is to raise your heart rate as high as possible and keep it there. To accomplish this, you use a full body exercise and push at maximum pace for 2 minutes. This sounds alright in theory, but it is horrible in practice. Imagine sprinting as fast as you can for 2 minutes. Then resting and repeating for 8 reps. This is basically what I did on Jacob’s Ladder.

After the 6th rep, I sat down on the ground and contemplated quitting. 6 reps is nothing to be ashamed of. But I forced myself to just get on the machine and take the first step and after that, the rest came easier. By simply pushing myself past my limits, I inspired myself and got a second wind, killing the final 2 reps. I will win this next fight or die trying.



9am – 11am

I am dead this morning, but as always, I get up and go to BMT class. Class is fine, but the sparring and padwork afterwards is some of the most mentally challenging work I have done with Rich and Vince. Because I am so tired, I get lit up much more often in sparring and that frustrates me immensely. I try my best to stay calm. I finish up with 3 rounds of conditioning back to back with 3 rounds of padwork and I am an irritable mess.



I decide to take the day off training, god knows my body needs it. Then Vince hits me up for the night MMA class at St. Pete and I am feeling restless and there I go.

6:30pm – 8pm

Good striking to wrestling work with Vince and Gabe and then some dutch drills with Vince, really drilling that 1-body. Great way to spend the night.



10:30am – 12:30pm

I take over open mat at Gracie PAC and work some drills with Scott and Tracy. Then Vince shows up and its time to get serious. My kickboxing fight will be 3, 2 minute rounds with 1 minute rest. So naturally, I decide to do 9, 2 minute rounds with 45 seconds rest. The rounds are difficult, but I am motivated and feel really good after getting through them.



Finally a real day off. It kind of isn’t, because its valentines day and I spend 8 hours at work, running my ass off.


“Your love makes me strong. Your hate makes me unstoppable”


Training Log 2/1 – 2/7



9am – 10am

First of the month and I spend it at Gracie PAC/BMT Tampa getting my reps in. Working with Amy and we make magic happen.

3pm – 3:30pm

Tempo Intervals for recovery



I wake up feeling a bit under the weather, but definitely fully recovered.

9am – 10am

I have my friend and brother, Devon, come in to train with me today. He picks up things really quick and has a good talent for kickboxing so we get decent work in together.

10am – 10:30am

Extra work with Rich Bush. We work on some kick countering sparring drills and finish up with some hard leg kicks.

3:30pm – 4:30pm

Threshold Training at Crunch Fitness. Not looking forward to this workout, but ready to do what it takes. I do 5 reps of 5 minutes each on Jacob’s Ladder at my threshold HR which is about 175bpm, give or take a few beats. About 2 – 3 minutes of rest between reps. These are the longest and most reps of threshold training I have ever done. After the first few minutes, I get into an autopilot mode in each rep and my body just grinds out the remaining time. I’m ready to take my cardio to the next level.



1pm – 2:30pm

Strength Aerobic lifting session at Crunch Fitness. Very difficult, but very satisfying work today.

3 sets of squats at 185 lbs for 6 reps with 2 minutes of rest, 3 sets of squats at 95 lbs for 10 reps with 40 seconds of rest.

3 sets of deadlifts at 275 lbs for 4 reps with 3 minutes of rest, 3 sets of deadlifts at 115 lbs for 10 reps with 40 seconds of rest.

3 sets of bench press at 155 lbs for 5 reps with 2 minutes of rest, 3 sets of bench press at 85 lbs for 10 reps with 40 seconds of rest.

Great method of lifting to increase explosiveness, power, and strength, but also maintain and improve endurance.



9am – 10am

BMT class, working with my brother Devon. He picked things up super fast for his 2nd class and we get good work together on combos like the Fabs and Dekkers.

10am – 11am

Extra work with Rich after class. We work on countering kicks and clinch work which is very helpful and tiring.

After that, I do 2 rounds of padwork with coach for conditioning. Absolutely murdered in the last round which was 6 minutes of non stop high intensity.

12pm – 12:30pm

Tempo Intervals for recovery



Overslept for the first time in months. I went to sleep very early last night and forgot to set an alarm and ended up waking up a few minutes after 9am. Although, I hate to miss training without planning to in advance, this actually ended up working out better for me. I obviously needed the sleep and recovery time or my body wouldn’t have slept that long and I ended up getting better, more focused training while beating up my body less by missing the group BMT class.

10am – 11am

I show up to PAC right after BMT class ends and instantly gear up. Jump into a couple drills with Rich and then we do 2 moderate pace sparring rounds. I work well from inside the pocket and my hands and head movement feel great, but Rich does really well at keeping me from getting inside with a great reactive front kick that eats up my liver.

Afterwards, I do 3 rounds of pads with Vince and finish up with a dreaded 6 minute round of cardio padwork. Because I’m not going to do any more exercise for the rest of the day, I ask for one more round of cardio. I feel good after working this hard. My goals are in sight.



No BMT today, just a tough threshold aerobic workout. I get some coffee and prepare myself mentally.

1pm – 2pm

5, 6 minute rounds at my anaerobic threshold today. This ends up being 5, 7-8 minute rounds in total. They are grueling and I grind through them and reward myself with some delicious food afterwards. I’m proud of my hard work and my conditioning will show it come fight night.



11:30am – 1pm

I go to gracie st.pete to get Vince ready for his fight with some grappling. I wouldn’t be here otherwise since I am beat down from my cardio workout yesterday and my foot is injured. Vince ends up skipping wrestling because of a cold so I skip it as well and just drill him on leg locks.



“When I dare to be powerful – to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.”


Training Log 1/18 – 1/31

12615754_1106510316039633_4056616214754943068_o - Edited

I apologize for lumping two weeks of training logs together. My fight week completely threw off my writing and I am scrambling to get back into the rhythm of things.



9am – 11am

BMT work with Nick Taylor at Gracie PAC and then some wall grappling work with Vince at Gracie South



10:30am – 1pm

BJJ class at Gracie St. Pete then some grappling work with Vince and Gabe, finishing up with some shadowboxing and watching Vince hit pads.



11am – 12pm

Private Lesson with coach Vince.

We do 5, 4 minute rounds which completely wipe me out without any carbs or even a good amount of water to replenish my body. My last hard training, from now until fight night, I recover.



I take Vince to his weigh in. My serious weight cut is beginning, I am limiting water and food. After 10pm I will no longer eat or drink until my weigh in.



Day of weigh ins. I wake up at 150 lbs and I have to be 146 lbs by 6pm. Not an issue, I think. I weigh in again at 4pm before I hop into the sauna and the scale fluctuates between 149 and 153 lbs. Not good. I do one 25 minute session in the sauna and lose about 2 lbs. Repeat that for another two lbs and the scale shows me at 146.0 on the dot. That is good because I could not have handled another sauna session.

Fast forward to 6pm and the weigh ins. Somehow I am 147 lbs. My opponent, however, weighs in at 150 lbs, so the fight goes on! My opponent is a young, tall brazilian kid who isn’t ready for what I am bringing.



Fight night. I am calm until about 2 hours before my fight where I start getting nervous and hit an adrenaline dump. The usual. I warm up intensely 10 minutes before I have to go out and walk out to an awesome skrillex song. After all this work, now is my moment it pays off.

I win by unanimous decision after completely dominating my opponent on the feet and the ground. I almost finish the fight 2 or 3 times and I feel great, but there are definitely a ton of holes in my game I need to work on. At least, I had fun so I celebrate very happily afterwards.


1/24 – 1/25




9am – 10am

BMT in the morning, back at it. My foot is slightly injured so taking it light with the kicks and the movement.



9am – 10am

BMT again.



9am – 10am

BMT yet again.



9am – 10am

BMT 4 days in a row.

2pm – 3pm

Strength-Aerobic workout at Crunch Fitness. This is a great conditioning method to improve strength and cardio at the same time. I do 3 heavy sets of squats, followed by 3 lighter sets with higher reps and low rest time. I repeat this for bench press and deadlifts and call it a day. I am exhausted after lifting heavy for the first time in forever.






Today I do Cardiac Power Intervals. 4 reps at maximum intensity on Jacob’s Ladder. My HR goes as high as 205bpm on the last rep. I will make sure my conditioning will never be a problem again.


“At the end of feelings is nothing. At the end of principles is a promise.”