2024 - 04 - 08

This week included an aerobic (capacity / endurance) test and some novel approaches to mobility. That is, using load, breathing, and time under tension to broaden ranges of movement.

Summary:

Some days you don’t have it in you. Some days you want to. Some days your body has other plans. Intelligent and autonomous training requires you to know the difference.

The week started with an endurance test, followed by a rare rest day. Grappling this week continued to focus on leg locks, except now we moved to an escape / flow sequence.

Later in the week I was under a lot of mental strain, and not feeling the best physically, so I took some creative liberties in shaking up the session order and how I chose to address mobility as a facet of strength.

Contents:

• Monday: FFP-017 - Test / Endurance
• Tuesday: Rest
• Wednesday: NoGi BJJ - Outside Ashi Escapes / Ankle Lock
• Thursday: NoGi BJJ - Outside and Inside Heel Hook Escapes
• Friday: FFP-018 - Style v2 / Mobility
• Saturday: NoGi BJJ - Outside Heel Hook Escapes / Hip Pins
• Sunday: FFP-021 - DIY Mobility

4/9/24: Test (Endurance), Level 3

Intention:

“Tests should be as objective as possible to keep the data simple, and the answer clear, yes or no… Choose something that you can replicate easily and that the outcome is important to your development.”

Warm Up:

10 min easy Bike

Work:

AMRAP / 60
Bike 40 calories
Run 400 m

Support:

E2MOM / 12
Deep Squat x 1 min
Chin Up x 1

Results:

10 rounds (1:00:42)

Notes:

What worked well and what allowed it:
I survived. I was going to quit at ~20 min when the excuse monsters started. Of course, this is a predictable part of any capacity endeavor. My previous best was 9 rounds in October 2022.

What didn’t work and why:
I had to make some estimates here; while a treadmill kept the floor moving for me, it also too time to wind up and transition over too — at any rate, there are always limitations to synthetic tests.

Plan for next time:
The trouble with a true test of endurance is that it, well, takes a long time. So, this one hour interval is technically a capacity interval as indicated by the pump / burn in my quads from the bike and equal respiratory strain. However, I knew this going in and as mentioned above there are always limitations to artificial tests.

4/10/24: Sport, Level 2

Intention:

This session focused on counter and secondary attacking options from outside heel hook positions. Additionally, as usual, we had some stout wrestling and bad-position (back) rounds.

Warm Up:

6 x 1 min: Hip-Catch Game

Work:

~ 1.25 hours drilling
~ 0.75 hours sparring (mixed positional, standing, and back escapes)

Notes:

What worked well and what allowed it:
I had a tough (and long) wrestling round and eventually did score a narrow takedown, but I was able to stay disciplined throughout and remain steadfast in a defensive strategy until an opportunity presented itself. That means, I didn’t get impatient and force a bad shot, nor did I allow any silly mistakes that my partner would surely take advantage of.

What didn’t work and why:
A few things caught me off guard, but I noticed between last Saturday and today, if I don’t respect my opponent (partner) or their wrestling, any decent grappler will take advantage and shit-pile me — as they should.

Plan for next time:
To the comment of two senior black belts who were watching, I continue to build a game that is heavily reliant on scrambles and “not conceding positions.” This is atypical of aging grapplers, so it highlights (to me) the importance of a defensive foundation. I’m not afraid of consequences if I make a mistake or botch something.

4/11/24: Sport, Level 1

Intention:

This class focused on escaping inside (saddle) and outside (double outside ashi) positions. Emphasizing pinning last week, and escapes this week, sets us up for some good scrimmaging.

Warm Up:

here

Work:

here

Notes:

What worked well and what allowed it:
still no injuries, magic! 2nd-day student

What didn’t work and why:
inside escapes flow was too complicated for class milieu

Plan for next time:
warm up with outside escape flow; re-learn inside flow

4/12/24: Style v2 (Mobility), Level 1

Intention:

“Style classifies the formatting of the workout. People are often familiar with, EMOM, AMRAP, and “for time” pieces. You can intertwine different formats into one workout, making the workout more interesting and requiring more attention”

Warm Up:

Alt. EMOM/10
10 x Bike Calories
5 x any Snatch Segment

Then,
3 x 1 min Russian Baby-Maker
3 x 30 sec Suitcase Hold (each side, like static farmer carry)

Work:

For Time:

250 x KB Swing (heavy)
*Every time you break or change grip, 5x burpee

Support:

2-8, by 2s
Front Squat + Breath
*2 reps, 2 breaths, 4 reps, 4 breaths, etc. unbroken

Results:

Warm:
Tall Snatch + OHS (empty bar)
32 Kg KB for holds

Work:
32 Kg KB: 13:33

Support:
95 lbs

Notes:

What worked well and what allowed it:
mobility as movent + breathing (support)

What didn’t work and why:
Originally planned for 500x, but didn’t want a burner, wanted movement to be the target

Plan for next time:
Similar session in ESC, but this was a good reminder of knowing when to hold, fold, walk away, or run

4/13/24: Sport, Level 2

Continue to work on leg locking concepts; specifically pinning, but also incorporating escapes and standing entries.

Warm Up:

Light, playful round in Gi

Work:

~ 2 hours
4 x 5 min rounds: open rolls
4 x 5 min rounds: drilling (entries and escapes)

Notes:

What worked well and what allowed it:
In recent weeks I’ve shifted from an aggressive wrestling style to a defensive based style — often exhibited by Gordon Ryan (below). Essentially, I’m using time to 1) build my confidence, and 2) frustrate and wear on my partner. Some subtle changes like a low hand position, flat back, and hips hinged back make it very difficult for someone to get a clean takedown.

What didn’t work and why:
During one exchange I get smashed entering the legs on a huge purple belt. Technically, I kept the scamble alive, but the point was that “pinning” isn’t just going through the motions; it means really sticking your opponent to the ground and different sized / strength opponents require a different degree of force application.

Plan for next time:
I still want to focus on entering the legs from a standing position as this is a great opportunity to tie together leg locks and wrestling; and create a dilemma for opponents.

4/14/24: Mobility, Level 1

Intention:

“This is not a recovery workout… It is strength in position, controlled strength, controlled articulation, rotation, and manipulation. It is actively challenging your tissue and joints to increase their normal range of motion.”

Warm Up:

Wedge Static Step Over, 5 x 30 seconds (each side)
Overhead Squat 5 x 1, 5 second pause

Work:

Breathing Ladder, 2 - 6, by 2s (unbroken)
*2 reps, 2 breaths, 4 reps, 4 breaths, 6 reps, 6 breaths
RDL
Straight DL
Front Squat
2 sets each

Then,
Thoracic CARs, 2 x 3/3
Neck CARs, 2 x 3/3
Shoulder CARs, 2 x 3 (each side)
Hip CARs, 2 x 3 (each side)

Results:

45 lbs for OHS
65 lbs for DLs and FS

Notes:

What worked well and what allowed it:
As per the stated intention, this wasn’t “passive flexibility” or necessarily active recovery; it was a strain on specific joint ranges and using motion and load to broaden those ranges. As you can see, the posterior chain and thoracic spine were the main targets.

What didn’t work and why:
Initially, I planned the breathing ladder to go to a set of 10, but much to the point the time under tension really adds up on a set like that (e.g. a ladder of 2-10, by 2s is a set of 30 + breathing time between each block.

Plan for next time:
These sorts of sessions are lifesavers. They’re a fun way to tackle atypical movements or address restrictions / deficiencies without being attached to the outcome. Literally, movement vs. fitness; as I’ve mentioned in several other similar sessions.