OLLIN-DEMO01

Overview:

• Monthly Focus: Ollin Demo Sessions
• Objective: As part of my application to work with Ollin, I’m releasing the demo sessions for July’s training. Your objective is to complete the sessions as written, and then create your own to emulate what you’ve experienced and to “test your understanding.”

Movement Library: YouTube Playlist

Intention:

Endurance is the ability to persist. We can measure that by time, distance, pace, or the sensations we associate with any of those external metrics. For an operational boundary, we might say this is a “pace” you can sustain for 60 minutes or longer. That’s not to say all sessions need to be 60 minutes, but the point is to orient ourselves to those internal sensations regardless of the goal distance or time.

“Rebound” is the term I use for active recovery because many people assume “recovery days” mean passive rest, or at least become much less intentional with recovery sessions, even if they are technically “active.” Rebound sessions are geared towards helping us feel better than when the session started, so we’re better prepared to train tomorrow. To do this we can use various methods to encourage global blood flow (such as endurance or light hypertrophy), short power intervals, and utilize mobility movements to assess for deficiencies, injuries, etc.

In this session we’re using an endurance pace for a recovery duration, using movements typically under-developed by grapplers (squatting and pressing). We’re also trying to develop internal sensitivity to our breath to be able to creatively utilize more movements than just traditional cardio equipment.

For the general warm up we’re increasing our breath rate every two minutes. Breath cadences are noted as in-out (e.g. 5-5 is 5 seconds in, 5 seconds out). For the dynamic warm up we’re stimulating the knees, shoulders, and spine.

In the work segment your reps / minute are the total bike calories from the warm up divided by 10 (e.g. If you got 80 calories in the warm up, your working reps would be 8 bike calories and 8 wall balls). Try to keep a nasal breath through the entire work segment and keep the wall ball pace consistent with the bike sensations.

To support our grappling we’re addressing common injury points for grapplers by working on mobility. The rep counts are low in order to emphasize quality and again develop sensitivity to limitations or imbalances. For the recovery breathing, start with 5:5 and extend it as you feel comfortable. This should be relaxing and comfortable, not like you’re forcing a PR or suffocating.

Warm Up:

• On Echo / Assault Bike: 8 minute total
  • Nasal Breathing (5:5) x 2 minutes
  • Nasal Breathing (4:4) x 2 minutes
  • Nasal Breathing (3:3) x 2 minutes
  • Nasal Breathing (2:2) x 2 minutes
• 25m Each: * Lunge + Cossack Squat * Lunge + Kick + SLDL * Cartwheel * Salty Gorilla (ball assisted)

Work:

• Alternating EMOM / 20 minutes
  • Bike Calories
  • Wall Ball Reps

Support:

• CARs, 2 x 3 each:
  • Shoulder, Hip, Knee
  • 5:00 Deep Nasal Breathing

Results:

• Austin:
  • Warm Up: 75 calories (bike)
  • Work: 8 cals / reps per minute, 10# ball
  • Support: 10:10 cadence

Identical to: ONWD-2025-017