Prepare yourself for the 22nd Annual TBA Muay Thai Camp June 27th to July 1st, 2012

Sunday - 4/29/12
It's that time of year again. No, not that time with sleigh bells, spiked egg nog, and a jolly man in a red suit. It's that time of year where you migrate, along with about 150 other hardcore practitioners of the "Art of 8 Limbs" from all over the United States, to a remote mountaintop in Northwestern Oregon--30 miles away from any chance that you'll be able to get a cell phone signal--to participate in what "normal" people consider an insane amount of physical exertion all while enjoying the five-star accommodation of your sleeping bag in an Adirondack with an eager staff of chipmunks ready to raid your gear at a moments notice. Yes, it's time for the TBA Family Reunion--otherwise known as the Pacific Northwest Muay Thai Camp.

On the itinerary are morning runs, hours of footwork, technique, bag work, pad work, technique sparring, clinch work and the constant threat of pushups spaced out around three home cooked meals of Thai food lovingly prepared by Ajarn Chai's family and friends. By the end of the day you're so numb and exhausted that climbing into a sleeping bag on a slanted bunk of 2x4s with a family of chipmunks practicing gymnastics on the roof actually feels like a Penthouse Suite at the Marriott. And it's just about as cold, too.

Despite the grueling pace and constant soreness this is actually an incredible experience. It tells you who you are. It either breaks you, or forges you into steel. it's not for the weak of character. It's almost impossible to get ready for the twelve hours of daily training you'll be participating in for four day straight. You just have to suck it up.

As I write this we are exactly eight weeks away from this year's camp. As I have learned, one needs to do what they can to prepare for such an endeavor. Last year I started training for the camp six weeks prior, and kept my journal on this site. I learned that what I had done to prepare, though Spartan in its own right, was not enough. I learned that my prep training lacked Volume.

(Exercise Physiology lesson here: There are many variables that one can manipulate in order to cause the body to adapt. The two most common variables are Volume and Intensity. Think of it like this. If you slapped 100 pounds on a barbell and did 10 squats with it, the 100 pounds would be the Intensity and the 10 repetitions would be the Volume. To increase Volume you would do more repetitions, i.e. 20 squats. To increase Intensity you would add weight, i.e. 200 pounds.)

What all this means is that I was only training for around three or four hours a day at most. I didn't need to accomplish more work within those three or four hours (Intensity), which is what I was doing. I needed to train for more than just three or four hours a day (Volume). I needed to get used to training for twelve hours a day. Now I know what you're thinking...that's impossible! And 99.9% of the time, you're right. Most people have responsibilities, things like work and family.

My point in highlighting all of this is that if you are going to be participating in the Pacific NW Camp this year for the first time try to dedicate as many hours a day as you can to training. You don't need to train as hard as you can (Intensity), but easy training for as long as you can (Volume).

This next week I am finishing up a six week strength program where I have been working on increasing the intensity of my work. I have made some great gains and am a lot stronger than when I started. However, starting the week after that I am starting my preparations for the 22nd Annual Pacific NW Muay Thai Camp. I will have seven weeks to get as close as I can to training for twelve hours a day. Below will be a record of what I am doing to prepare. Hopefully you'll get inspired, and/or get some ideas for what you can do to prepare yourself for the 22nd Annual TBA Muay Thai Camp.

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Sunday - 5/6/12
My final week of strength training is over, and it's time to start my endurance training for the Oregon Camp. I'm not the strongest person in the world, which is my I focused on strength training for the last six weeks. Weighing in at 175lbs I desperately needed to be able to lift more weight than I could. During my six week program I improved my Bench Press from 200lbs to 230lbs, my Front Squat from 190lbs to 225lbs and my Deadlift from 245lbs to 330lbs. I still need to improve, and I don't want to lose the strength that I've just gained, so I'll do a little accessory strength work on Fridays. However, now it's time to completely change things up.

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Monday - 5/7/12
12pm (Cardio)
Movement Prep 15min
Elliptical 10min
Treadmill 10min
Rower 10min
Upright Bike 10min
Elliptical 10min
Stretch
Duration: 51:01min
Average HR: 134bpm

8pm (Muay Thai)
Meditation & Warmup 10min
Shadowboxing 4rds
Padwork 4rds
Partnerwork 4rds
Clinch Spar 4rds
Stretch

This was a good first day. I am deliberately taking it easy and doing general exercises for my cardio. As I get closer to the camp I'll start to increase the volume of daily training by adding in a third (morning) training session and exchange the general cardio exercises for more specific exercises like running and shadowboxing as well as increase the amount of time I am spending doing my cardio. As a side note there are no mountains, or even hills, in Miami so I'll be using the treadmill to simulate the terrain.

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Tuesday - 5/8/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowboxing 8rds
Sparring 10rds
Bagwork 8rds
Stretch

Only one training session today, I have to be careful to start slow and work my way up or else I'll burn out instead of peak.

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Wednesday - 5/9/12
12pm (Cardio)
Movement Prep 15min
Elliptical 10min
Treadmill 10min
Rower 10min
Upright Bike 10min
Elliptical 10min
Stretch
Duration: 51:58min
Average HR: 136bpm

Only one training session again today. Next week this is where I'll add in another night training session to increase my weekly training volume.

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Thursday - 5/10/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowboxing 8rds
Clinch Spar 10rds
Bagwork 8rds
Stretch

Feeling good, got a little extra sleep last night.

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Friday - 5/11/12
12pm (Strength Endurance)
Movement Prep 15min
Elliptical 6min
Barbell Front Squat 50% of 1RM x 10reps x 5sets x 30sec rest
Elliptical 6min
Dumbbell Bench Press
superset with >50% of 1RM x 10reps x 5sets x 30sec rest
Assisted Pullup
Elliptical 6min
Dumbbell Bentover Row
superset with > 50% of 1RM x 10reps x 5sets x 30sec rest
Dumbbell Overhead Press
Elliptical 6min
Barbell Deadlift 50% of 1RM x 10reps x 5sets x 30sec rest
Elliptical 6min
Stretch

8pm (Muay Thai)
Meditation and Warmup 10min
Wai Kru Practice 10min
Shadowboxing 4rds
Padwork 4rds
Technical Sparring 4rds
Clinch Sparring 3rds
Stretch

Today was tough. This afternoons workout drained me but I pulled through and was able to train again. If today was this hard I don't want to think about what it is going to be like when I add in a morning training session as well in a couple of weeks.

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Saturday - 5/12/12 and Sunday - 5/13/12
Rest

This was a good first week. Friday's strength training has me incredibly sore, but I'm sure I'll get used to it for the next time. For this week coming up I plan on adding a second training session on Wednesday. I may also add a Saturday session this week if I don't feel too drained. If I do feel too drained I'll just add a training session next week when I participate in the Jongsanan Fairtex Seminar I'm hosting.

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Monday - 5/14/12
12pm (Cardio)
Movement Prep 15min
Elliptical 10min
Treadmill 10min
Rower 10min
Treadmill 10min
Elliptical 10min
Stretch
Duration: 47:33min
Average HR: 134bpm

8pm (Muay Thai)
Meditation & Warmup 10min
Shadowboxing 4rds
Padwork 4rds
Partnerwork 4rds
Clinchwork 4rds
Stretch

Today was tough, I was still sore from Friday. That's not a good sign. I switched out the Upright Bike interval for another Treadmill interval in my cardio session to get prepared for the morning run in Oregon. I'm only running with a 3% incline for 10min at a time, but soon I'll start doing the "Alpine Pass" program when I start doing 20min at a time on the treadmill.

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Tuesday - 5/15/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowbox 8rds
Sparring 10rds
Bagwork 8rds
Stretch

That's it for me today. Hurting. The rest of this week is gonna suck because I never really recovered from last week.

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Wednesday - 5/16/12
12pm (Cardio)
Movement Prep 15min
Elliptical 10min
Treadmill 10min
Rower 10min
Treadmill 10min
Elliptical 10min
Stretch
Forgot my heart rate monitor, so no Duration and Average HR.

Muay Thai (8pm)
Meditation and Warmup 10min
Shadowboxing 4rds
Wai Kru Practice 1rd
Sparring 8rds
8-count Bodybuilders 5set x 5reps
Impact Crunches 1set x 50reps
Partner Neck Raises 1set x 20reps
Weighted Neck Raises 1set x 25reps x 10kg
Stretch

I actually felt pretty good today as I have somehow finally recovered from last Friday's Strength-Endurance workout. I added in a second training session today to increase my weekly volume. I also started doing the 8-count bodybuilders and ab-work at the very end to start getting used to them since we finish with them each night at the Oregon Camp.

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Thursday - 5/17/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowbox 8rds
Clinch Sparring 10rds
Bagwork 8rds
Stretch

Really tired and lethargic today. This will be my only workout.

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Friday - 5/18/12
Rest

Woke up sick today, so I took today off. We'll see how I feel tomorrow.

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Saturday - 5/19/12
Rest

Still sick.

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Sunday - 5/20/12
Rest

Still sick. I think it's the beginning stages of overtraining. I know from past trial and error that when I do two training sessions on Wednesday, in addition to all of my other training, I usually get sick because I am not allowing my body to recover. It was stupid of me not to take that into account and try to work through it. I think I am going to have to rethink my training schedule and only allow a single daily training session from Tuesday thru Thursday in order to manage the training stress better.

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Monday - 5/21/12
Rest

Woke up this morning and I'm not any better. I still have five weeks left so I'm going to rest today and get back to it tomorrow no matter how I feel.

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Tuesday - 5/22/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowboxing 8rds
Sparring 10rds
Bagwork 8rds
Stretch

I fell like poopoo. No energy, body aches, and I'm getting beat up.

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Wednesday - 5/23/12
Rest

OK, so training yesterday was a really bad idea. As soon as I finished my symptoms got worse, much worse. Now, I'm on antibiotics and I got a Vitamin B12 shot in my derriere. Cant train, can't breathe, can't talk--as I have completely lost my voice from this flu--and I haven't been able to hear out of my right ear for two days now. This sucks, not being able to train is killing me! I'm like a junkie who's getting withdrawals.

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Thursday - 5/24/12
Rest

Still sick. Still can't breath. Still can't talk. Still can't hear, and now a cough has started, joy. I pick up Jongsanan at the airport tomorrow for the first ever Muay Thai Seminar that he'll be teaching in Miami this Saturday. Hopefully I won't still be sick for the seminar.

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Friday - 5/25/12
Rest

Still sick but recovering. Still can't hear and still can't talk, but I can breath and I stopped coughing. My heart tells me to train but my wife, uh-hum, I mean my mind says no. I think I'll be good to train in the Jongsanan Seminar tomorrow. It's going to be cool, we're going to have 6x World Champion Jongsanan in the same room with also 6x World Champion Raul Llopis. Can't wait!!!

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Saturday - 5/26/12
Jongsanan Woodenman Seminar 4hrs

The seminar was awesome! Really awesome! It was about knees and clinch. We did technique work followed by pad work and clinch sparring. Let me tell you Jongsanan was throwing me around like a little rag doll! I like to think that I at least have a decent clinch... ya right! Not with Jongsanan.

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Sunday - 5/27/12
Recover

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Monday - 5/28/12
Recover

All I can say about yesterday and today is that the Thais can hold their liquor!

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Tuesday - 5/29/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowbox 8rds
Sparring 10rds
Bagwork 8rds
Stretch

Still sick, but my throats not sore. Just asthma, coughing, and a stuffed nose. My cardio has gone WAAAY down! Not good.

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Wednesday - 5/30/12
12pm (Cardio)
Movement Prep 15min
Ellliptical 10min
Treadmill 10min
Rower 10min
Stretch
Duration: 30:34min
Average HR: 134bpm

Still just as sick. I've started a different antibiotic since the previous one wasn't working (probably due to the fact that I drank like I was a teenager this weekend with Jongsanan). I also took it easy on the cardio. I didn't just want to jump right back in and prolong this stupid flu any longer. I do plan on stepping up my cardio with another 10min treadmill interval on Friday, and then to my pre-sickness routine on Monday.

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Thursday - 5/31/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowboxing 8rds
Clinch Sparring 10rds
Bagwork 8rds
Stretch

I feel horrible. My cardio is shot. I'm gasping for air and worried that my cardio won't be there for the Oregon Camp.

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Friday 6/1/12
12pm (Cardio)
Movement Prep 15min
Elliptical 10min
Treadmill 10min
Rower 10min
Treadmill 10min
Stretch
Duration: 40:46
Average HR: 134bpm

8pm (Muay Thai)
Warmup & Meditation 10min
Shadowboxing 4rds
Padwork 4rds
Wai Kru Practice 10min
Technical Sparring 4rds
Clinch Spar 4rds
Stretch

Added in another treadmill interval into my cardio workout as planned. When it came time for my Muay Thai class I felt so good I participated. I'm finally recovering from this stupid cold! By Monday I should be back to 100%!

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Saturday - 6/2/12
Rest

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Sunday - 6/3/12
Rest

Just letting myself rest this weekend so that I can completely recover. I'm feeling good and ready to go back to 100% training. I still have remnants of the cold but I'm feeling fine.

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Monday - 6/4/12
12pm (Cardio)
Movement Prep 15min
Elliptical 10min
Treadmill 10min
Rower 10min
Treadmill 10min
Elliptical 10min
Stretch
Duration: 50:56min
Average HR: 141bpm

8pm (Muay Thai)
Meditation and Warmup 10min
Shadowboxing 4rds
Partnerwork 11rds
25 8-Count Bodybuilders
50 Impact Situps
50 Neck Raises
Stretch

Felt okay today. My cardio is not as shot as it was last week but it's gotten worse than it was before I had the cold. My heart-rate averaged 141 instead of my usual 134 during my cardio even though I was doing the same amount of work. Hopefully I'll be back down to 134 or below soon.

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Tuesday - 6/5/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowboxing 8rds
Sparring 10rds
Bagwork 8rds
Stretch

Feel better but not as good as before my cold. I'll be back soon though.

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Wednesday - 6/6/12
12pm (Cardio)
Movement Prep 15min
Elliptical 10min
Treadmill 10min
Rower 10min
Treadmill 10min
Elliptical 10min
Stretch

No Duration or Average HR because of equipment malfunction. (I forgot to press the start button on the watch.). However, I'm sure my average was in the 140s like last time. I need to sit down and figure out how to progress my training. My original plan is out because I was sick for three weeks.

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Thursday - 6/7/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowboxing 8rds
Clinch Spar 10rds
Bagwork 8rds
Stretch

My training regimen is back to my pre-sickness levels but my cardio is still lower. Tomorrow I train twice.

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Friday - 6/8/12
12pm (Strength Endurance)
Movement Prep 15min
Shadowboxing 10min
Pullups 50% of 1RM x 10reps x 5sets x 30sec Rest
Shadowboxing 6min
Dumbbell Bentover Rows 50% of 1RM x 10reps x 5sets x 30sec Rest
Shadowboxing 6min
Front Squats 50% of 1RM x 10reps x 5sets x 30sec Rest
Shadowboxing 6min
Stretch

8pm (Muay Thai)
Meditation and Warmup 10min
Shadowboxing 4rds
Padwork 4rds
Technical Sparring 4rds
Bagwork 4rds
Stretch

With only three weeks left until Oregon it's time for me to start making everything more Sport Specific. Shadowboxing instead of Elliptical in between strength exercises really gathers a crowd at LA Fitness. I tried to do it in a dark room upstairs that no one was using but someone decided they were going to rehearse their new routine for "Dancing with the Stars" and turned all the lights on.

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Saturday - 6/9/12
4pm (Cardio)
Movement Prep 15min
40min straight of:
Shadowboxing 1min
Bagwork 15sec
Stretch

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Sunday - 6/10/12
4pm (Active Rest)
Movement Prep 15min
Swimming 30min

The countdown to Oregon has begun. Next week I start 3-a-days.

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Monday - 6/11/12
8am (Boxing Bootcamp Class)
Movement Prep 5min
Jumprope 3min
Bagwork 6rds
10min of:
5 Body Rows
5 Pushups
5 24kg KB Swing
Jumprope 5min
Stretch

12pm (Cardio)
Movement Prep 15min
Treadmill Alpine Pass Program Max Speed 7mph Max Incline 15% 20min
Average HR: 157bpm
Shadowbox 20min
Average HR: 141bpm
Stretch

8pm (Muay Thai)
Warmup and Meditation 10min
Shadowbox 4rds
Padwork 4rds
Partnerwork 4rds
Stretch

Today was my first three-a-day workout. It was easier than I thought it would be. That Alpine Pass Program on the Treadmill is AWESOME!!! Having the treadmill at full incline is just like certain parts of that morning run. The next three days will be lighter workouts because my work schedule does not allow me to get a full nights sleep until Friday night. Training this hard requires extra sleep and I only get that sleep around the weekends.

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Tuesday - 6/12/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowboxing 8rds
Sparring 10rds
Bagwork 8rds
30 Bodybuilders
Stretch

That's it for me today. I'm surprisingly not as sore as I thought I would be from yesterday. Hopefully that's a sign that I've been progressing myself up to that workload smartly.

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Wednesday - 6/13/12
Rest

I'm switching out my Sunday rest for Wednesday since I don't sleep a full night during these nights. I plan on having my most demanding workouts around the weekends for the net two weeks before Oregon.

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Thursday - 6/14/12
12pm (Muay Thai Fight Camp)
Movement Prep 15min
Shadowboxing 10rds
Clinch Spar 10rds
Bagwork 10rds
45 Bodybuilders
30 Neck Raises 10kg
100 Impact Situps
Stretch

Feeling pretty good. Added two extra rounds to the Shadowboxing and Bagwork. I also increased the amount of Bodybuilders as those are what really kicked my butt last year.

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Friday - 6/15/12
Boxing Bootcamp (8am)
Warmup 5min
Jump rope 3min
Bagwork 6rds
10min of:
5 Body Rows
5 Pushups
5 Kettlebell Swings 24kg
1/1 Kettlebell Turkish Get Ups 24kg
Jump rope 5min
Stretch

12pm (Cardio)
Movement Prep 15min
Treadmill Alpine Pass Program Max Speed 7mph Max Incline 15% 20min
Average HR: 151bpm
Shadowbox 20min
Average HR: 142bpm
Stretch

Muay Thai (8pm)
Meditation and Warmup 10min
Shadowboxing 4rds
Pad work 8rds
Technical Sparring 4rds
25 Bodybuilders
30 Neck Raises 10kg
100 Impact Situps
Stretch

My second three-a-day workout felt pretty good. I was able to get through the "Alpine Pass" with a lower average HR so my cardio is improving.

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Saturday - 6/16/12
Cardio (2pm)
Movement Prep 15min
40min of:
Shadowboxing 1min
Bagwork 15sec
Stretch

This is a really great form of sport specific cardio. I hate running so this is a great way for me to get in cardio without running.

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Sunday - 6/17/12
Active Rest (12pm)
Movement Prep 15min
Swimming 30min
Sauna 10min

This weeks done for me. Next week is my final week of training before Oregon.

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Monday - 6/18/12
Rest

Taking today off instead of Wednesday so that I can train for the next four days straight to mimic the camp better.

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Tuesday - 6/19/12
Muay Thai Fight Camp (12pm)
Movement Prep
Shadowboxing 10rds
Sparring 10rds
Bagwork 10rds
60 Bodybuilders
100 Impact Situps
Stretch

Felt good. My sparring is on point and I noticed my cardio is actually a little tiny bit better than my pre sickness cardio.

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Wednesday - 6/20/12
Boxing Bootcamp (8am)
Movement Prep 5min
Jumprope 3min
Bagwork 6rds
10min of:
10 Body Rows
10 Pushups
10 24kg Kettlebell Swings
2/2 24kg Kettlebell Turkish Getup
Jumprope 5min
Stretch

Cardio (12pm)
Movement Prep 15min
Treadmill Alpine Pass Program Max Speed 7mph Max Incline 15% 20min
Average HR: 148bpm
Shadowbox 20min
Average HR: 144bpm
15 Bodybuilders on a decline
Stretch

My average hr keeps coming down on the "Alpine Pass" program so my cardio is getting stronger and stronger. I feel pretty good, although I could not sleep last night because I was so excited about the Oregon Camp being less than a week away.

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Thursday - 6/21/12
Muay Thai Fight Camp (12pm)
Movement Prep 15min
Shadowboxing 10rds
Clinch Spar 10rds
Bagwork 10rds
75 Bodybuilders
100 Impact Situps
Stretch

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Friday - 6/22/12
Boxing Bootcamp (8am)
Movement Prep 5min
Jump rope 3min
Bagwork 6rds
10min of:
10 Rows
10 Pushups
10 24kg Kettlebell Swings
2/2 24kg Kettlebell Turkish Get Up
Jump rope 5min
Stretch

Cardio (12pm)
Movement Prep 15min
Treadmill Alpine Pass Program Max Speed 7mph Max Incline 15% 20min
Average HR: 146bpm
Shadowbox 20min
Average HR: 142bpm

Today was my last hard training day. I had planned to train a third time, but played it safe since I was feeling down. For the next few days I'll just be doing some light training to keep the adaptations I've gained.

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Saturday - 6/23/12
Rest

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Sunday - 6/24/12
Rest

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Monday - 6/25/12
Cardio (12pm)
Movement Prep 15min
Jog 1 mile
Shadowboxing 10min
Bag work 10min
Stretch

That's it. Today was a light stimulative workout and it marks my final workout before Oregon. I'm packed and ready to go. We'll see if this training has paid off.