OLLIN-DEMO02

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:

Anaerobic capacity is often developed through intervals. This is a very similar expression to what one experiences in combat sports or other “repeat sprint sports.” However, the specific application requires nuance within a given “round” (3, 5, 10 minutes, etc.). In my experience, when this is pushed to the limit we often find a physiological trauma response – crudely, vomiting or diarrhea.

I use “Cultivation” sessions to ask a question, seek a new sensation, or explore a novel combination of movements, or variations of familiar movements. These sessions have the widest range of RPE and even greater variance in performance and recovery cost due to the fact that we’re specifically addressing an unknown. Thus, cultivation sessions have to be used carefully. They can be a bridge to warm up the central nervous system for a “development” session the next day, but used too frequently and we are neither going light enough to promote recovery (rebound) or hard enough to stimulate targeted adaptation (development).

We can’t always make it to class or open mat, so for the novice grappler it may be beneficial to learn to mimic and train similar physical demands in a synthetic environment (i.e. home or fitness gym). In contrast to the session above we’re going to focus on hip / hinge and pull driven movements in this session.

To warm up we’re getting blood flowing through our spine and hips with some dynamic movements and CARs. For the dynamic warm up, try to keep things at a consistent and moderate “Zone 2” heart rate or “Gear 1” (even nasal) breathing. The time limit on the cleans will allow us to establish a working load for the day without “trying to win the warm up.”

For the working segment we’re trying to deliver a grappling-like signal in a short round (3 minutes). This could obviously be extended, but the pacing becomes much different if we were to go for 10 minutes straight rather than 3 x 3 minutes. Within each 3 minute EMOM, you’ll complete an explosive movement (power clean), sprint (shuttle), and finish the minute with an impaired rest (sandbag hold). Positional requirements for the hold are below the shoulders and above the belly button.

To cooldown and kick start recovery, we want to again focus on our breath. Start where you’re at, which is probably a shorter cadence than you’re expecting given the work we put in. Again, this should be relaxing and feel comfortable, not more stressful. If it takes you all 5 minutes to get from 2:2 to 5:5, so be it.

Warm Up:

• 5 rounds of:
  • Rebounding x 30 seconds
  • Ball Over Shoulder x 30 seconds
  • Lateral Speed Skaters x 30 seconds
  • Lunge + Cossack Squat x 30 seconds
• CARs, 2 x 5 each:
  • Thoracic, Spine, Hip
  • Power Clean, 5 x 1 (on 5 minute clock)

Work:

• 3 Rounds of: EMOM / 3 minutes, 3 minute rest between rounds
  • Each Minute for 3 minutes:
    • Power Clean x 1
    • Shuttle Sprint, 2 x 25m
    • Sandbag Hold x remainder of the minute

Support:

• Walk x 5 minutes (with attention to extending breath cadence)

Results:

• Canaan (210 lbs):
  • Warm Up: 50# sandbag / 205# power clean (plus clean technical reps on empty bar).
  • Work: 185# power clean, 70# sandbag

Identical to: ONWD-2025-018