CONGRATS PAUL!!!

The Hammer Has Been Dropped!!!

Congratulations to Paul Turner on his big wins at Ft. Lewis this week at the JBLM All Army Combatives Tournament!  Paul competed twice this week, first at the prelimination qualifiers tournament, which was a grappling tournament.  After winning the grappling portion (Monday), he fought a Pankration match in the finals (Wednesday), which he won by armbar late in the fight.  Paul really showed alot of character and some true grit competing against some of the toughest guys that a man could fight. Paul's next step is to move on to fight for the All Army Combatives Title in Georgia.  We are all super proud of Paul!  Thanks for representing all of us, my friend! 

Peace,

Yes, This Paul!!! lol!

JT
T-Town MMA

P.S. Paul received his blue belt last night, along with a nice whoopin' on his way through the "Gauntlet"!  Well deserved, very well deserved! Again, congratulations!

Tacoma MMA & BJJ: "Don't Sweat The Technique": T-Town MMA Training Journal

Tacoma MMA & BJJ: "Don't Sweat The Technique": T-Town MMA Training Journal

T-Town MMA: Setting Goals

T-Town MMA: Set Some Goals

”You know what the problem is with you, son? You think small and worry big!”

-Redd Foxx from “Sanford & Son"

What is you ultimate goal in training? What smaller goals can you set to help you achieve what is needed in order to get to your ultimate goal? People come into training with many different goals; sometimes they don’t even realize that they have any goals. Whatever your goal(s) may be, the team & coaches are here to see that you reach your goal(s). Setting a long term “optimal” goal is very important if you want to succeed, PERIOD! Set a goal will keep you motivated and give you direction, every single day, in your training. How can you reach a goal that you haven’t set? Setting goals is the best way to keep you on track and realize you’re potential. It doesn’t matter if your goal is to lose 10lbs or to compete in the UFC! Without a goal set it is going to be much harder, maybe impossible, to get to where you want to be. So, write down your ultimate goal and a few smaller goals that will keep you focused, short term, along the way! Be VERY specific and basic with your short term goals. Set the bar high, but don’t set unattainable feats as your goals. Start with basic short term goals are, that you know you can achieve, show yourself constant progression. The easier your goals are to monitor, when tracking your progress, the better you can really evaluate and re-evaluate your longer term goals. This way we can monitor your progress, work towards your goal and troubleshoot your training program if needed. You may also want to start working on building a workout program, schedule keep and journal, in order to further optimize your training time & fulfill your goals.


1. What is the main, long term, goal that YOU want to achieve through your training?



2. What short (daily to weekly) to midterm (monthly, quarterly to yearly) goals can you set to keep you focused, and motivated, along the road to your “optimal” long term goal?



Your ultimate goal:

__ Is it specific?
__ Is it challenging, yet realistic?
__ Can you monitor & observe it?
__ Is it within you control?
__ Are you 100% committed to seeing this goal through?


Your short term goals:

__ Are they specific?
__ Are they challenging, yet realistic?
__ Can you monitor & observe them?
__ Are they within you control?
__ Are you 100% committed to seeing these goals through?

T-Town MMA Training Journal

T-Town MMA Training Journal

Day & Date: _____________    Training Cycle#_______    Week#_______




Waking Heart Rate: _________    Morning Weight: _________



Mood: ____Stress: ____Soreness: ____Fatigue: ____Hours of Sleep: ___



Weekly Goals & Planned Weekly Hours: Hrs:_______ Min:_______
_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

__________________________________________



Daily Goals & Hours and Goals & Hours Achieved: Hrs:________ Min________
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________



Additional Notes:






Striking Training Planned & Actual Achieved: Intensity Level: _____ Time: _________


Planned:_______________________________________________________________________________________________________________________________________
Achieved:_______________________________________________________________________________________________________________________________________



Grappling Training Planned & Actual Achieved: Intensity Level: ____ Time: _________


Planned:________________________________________________________________________________________________________________________________________


Achieved:____________________________________________________________________________________________________________________________________





MMA Training Planned & Actual Achieved: Intensity Level: ____ Time: ___________


Planned:________________________________________________________________________________________________________________________________


Achived:_________________________________________________________________________________________________________________________________



Cardio Training- Planned & Actual Achieved: Intensity Level:_____ Time:__________



Planned:________________________________________________________________________________________________________________________________

Achieved:_______________________________________________________________________________________________________________________________


Weight Training- Planned & Actual Achieved: Intensity Level:_____ Time:_________
Planned:________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________



Techniques Taught, Techniques Liked, Techniques to Work on & General Training Notes:

 ____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
________________________________________________



Weekly Diet Plan: Foods, Hydration & Supplements

 __________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
______________________________



Weekly Diet Achieved: Foods, Hydration & Supplements

__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
______________________________



Day’s Diet Plan: Foods, Hydration & Supplements

__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
________________________



Day’s Achieved Diet: Foods, Hydration & Supplements

__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
______________________________



Weekly Summary: Rate Your Weeks Training! (1= Horrible, 10= Perfect or # of Hours)



Striking___Grappling___MMA___Cardio___Weight Training___Diet___

Intensity___Soreness/Pain____Fatigue____Stress___ Mood___Hrs Sleep___


Techniques Taught____ Techniques Learned____The Week's Training_____


Weight Fluctuation:                             

Heart Rate Fluctuation:

T-Town MMA Training Journal Tutorial & Glossary

Copy & paste them into your word processor & they should come out right. You can either keep track of them on your computer or on paper? for 1 week print out 1 of the weekly/Monday and 6 of the daily/tues-sun ones & so on & so forth.... anything on them that can be answered on a scale of 1-10, then answer it with 1 being horrible or super easy & 10 being great or super hard! Any questions just msg me! This is a great way to track your training & all of the things that come along with it. It’s also a great way to keep yourself from getting over trained, stay true to your diet, pay attention to your hydration and keep track of stuff that you learn, all in one place! if you keep a true journal & review it from time to time you will get to see what is working for you & what isn't. You will also have documented your progress and you will be surprised at how much you’re hard work has paid off! if there are any areas that I have neglected, send me a msg & we will talk about it. It’s the first draft, so I’m sure I’ve missed a few things!!!


Goals:   set some weekly & daily goals! Make them hard but realistic! You should also have a separate page for your long term goals: super long term, yearly, 1/2 yearly and monthly


Training Cycle:   every single body works on cycles, so you should train in cycles! After about a year you should see if you work best on 4 week or 6 week cycles. You will be able to tell by reviewing your journal, if you don't lie to yourself. try starting off with 4 week cycles.


Morning Heart Rate:   if you don't have a HR monitor, think about getting one! A sustained fluctuation means something is wrong!!! If it starts to gradually go down it means that your cardio is getting way better and that your heart is pumping out more blood per beat. It also means that your body is eating up the oxygen in your blood more efficiently. But, if you are in good shape and it goes from being at 51bpm to 44bpm, for a while, it usually means you are over-training. Using a HR monitor can tell you a lot about what parts of your energy system you are using, the higher it is the more you are going into the anaerobic areas. Since MMA is mostly anaerobic people think that building a good long distance base is a waste, when it in fact is the building phase for having a great anaerobic capacity! it needs to be built up & maintained, but you do less long period/lower intensity training & more short period/high intensity training as you are getting ready for that type of event. Without a huge base, a huge high end level will get you over-trained pretty quickly!


Morning Weight:   weigh yourself in the morning, before you have ingested anything and always in the same thing (naked is usually best!). If you weigh in at 171lbs on Monday and 166lbs on Tuesday, you are not keeping hydrated!!! If you weigh in at 171lbs on Monday and 169.5lbs on Saturday, then you are probably losing weight!


Mood:   if you are having mood swings you are probably dehydrated, eating poorly, getting over-trained or you need to go talk to your shrink! lol.


Soreness:   if you are always sore look at the intensity of your weeks workouts. You shouldn't be sore all of the time! You have to address that by your diet, hydration, and hrs of sleep or finding supplements to attack the free radicals that you are creating during training. If none of that works you need some "easy" time and possibly some time off.


Fatigue:   pretty much the same as above!


Techniques Taught & Learned:   it's a very much personal thing. How did you think the techniques will apply to you? Did you learn them? If you are getting low #'s then talk to your trainer!