2024 - 05 - 20

Some days you’re feeling it, some days you’re not. Some days you have to push yourself, some days you don’t. I’m reminded of the “Rule of 10”; for every 10 training sessions, 6 will feel more or less average, only 1 will feel outstanding, and 3 will make you question why you started and why you keep going.

Summary:

This week started with a good balance of monostructural and tempo endurance sessions with some moderate grappling. I’ve also continued the tradition of brushing my teeth in a deep squat.

However, later in the week it felt like some cumulative training fatigue was adding up as I pushed pretty hard on Friday, tried to continue that momentum into Saturday, and ultimately took a rest day on Sunday.

Weekly training summaries will continue, but this will be the last one in this format as I’m changing how I log my training. The current layout has started to feel like a lot of busy work that isn’t particularly helpful — maybe more static than noise regarding “what’s working well and what’s not” on a daily vs. weekly basis.

So, stay tuned for more graphs and charts and fewer words!

Contents:

• Monday: Monostructural Endurance, 40+ min
• Tuesday: Tempo Endurance, 30+ min
• Wednesday: NoGi BJJ, Closed Guard Flow (Armbar, Kimura, K-Guard)
• Thursday: NoGi BJJ
• Friday: Monostructural Endurance, < 45 min
• Saturday: NoGi BJJ, Open Mat / Bear Traps / Shoulder Crunches
• Sunday: Passive Rest

5/20/24: Endurance, Level 1

Intention:

Today’s session goal was to maintain Zone 2 longer then my previous session, 38 minutes.

Work:

Zone 2 x 43 min

Notes:

What worked well and what allowed it:
You can see in the graph below that my heart rate stayed pretty consistent this time as well, though it picked up at the end; specifically after 30 minutes or so. This is consistent with my prior assessments regarding “true Zone 2.”

What didn’t work and why:
Technically my heart rate was a little high, but Garmin differentiates “zones” a little differently than NonProphet. What Garmin calls “Zone 3” is what NonProphet calls “High Zone 2 / 2b.” This isn’t a big deal, it just highlights to me that I’m not efficient at running because even though my breathing is on and pace are consistent and on par with a Zone 2 “perceived effort”, my heart rate is higher than someone who’s more conditioned to running.

Plan for next time:
I’d like to maintain this progression of just a couple minutes or ~0.25 miles longer each monostructural session. Ideally there will be at least two per week, but of my 4 S&C days at least one needs to be mobility, and the other is variable depending on what my over stress and recovery needs are.

5/21/24: Endurance, Level 1

Intention:

It’s funny how life kicks you in the balls. I wrote yesterday’s training reflection and then absolutely did not want to go to the gym, let alone grind out a 45 minute run. This is where tempo sessions can help keep you on track. Also, I figured that 20-30 min would at least keep me on track but not leave me wrecked or completely deterred for the rest of the week (i.e. programmatically we’re enduring here, not sprinting).

Work:

3-30, by 3s (165 reps total)
Treadmill calories
Box Step Up (single count) x 20”
KB Swing x 45lbs

Results:

Notes:

What worked well and what allowed it:
You can see again that my heart rate control was very good. While “tempo” sessions may break up the monotony of monostructural sessions, they can be more difficult to remain diligent in your pacing — that is, to not bust through an lifting set and slack off in an aerobic set, even though the heart rate “average” may come out on target.

What didn’t work and why:
It was a struggle to get to the gym. I really didn’t want to go. I told myself I’d do 20 minutes, and set the session up, then it became clear I’d clock out around 30 minutes. My stress levels weren’t that high, but waiting to train in the evening is more challenging when training involves something you’re not good at or don’t particularly like — why do you think all the great fighters did their roadwork in the morning!?

Plan for next time:
What’s important in these graphs isn’t just heart rate average or consistency (though they both are important), but the point at which there’s a notable spike in heart rate, a “loss of control” or the edge of one’s “capacity.” This is more nebulous than a certain pace or cadence, but as I’ve noted before, I have to down shift to a “true zone 2” at around 30-40 minutes.

5/22/24: Sport, Level 2

Intention:

Kyle’s class this week focused on an armbar > omoplata > k-guard series which is a variation of the classic armbar > omoplata > triangle series (below).

Work:

~1 hour drilling segments and sequences

~30 min positional training from armbar (deep escape) and closed guard

Notes:

What worked well and what allowed it:
Both mine and Kyle’s classes have been working well together, specifically here I got a lot of practice with the shoulder crunch / arm saddles that have been the focus of my classes. However, it’s noteworthy that even when the primary sweep failed, I was getting big reactions that made it easier to wrestle up.

What didn’t work and why:
Interestingly, I’m significantly better at defending armbars when my left arm is being attacked than when my right arm is being attacked. If I had to diagnose a problem, I’d probably suggest that this because my right and is dominant and as such is better able to close off and protect the left hand while it (the left) is being attacked.

Plan for next time:
As some point I’ll need to dial in right arm defenses, but I think it’s mostly to do with my left arm being more sloppy and leaving more space than when my right arm is protecting the left (above).

5/23/24: Sport, Level 1

Intention:

In my class this week we fleshed out some details on the shoulder crunch sweep and a few varying submission and transitions. Next week we’ll get into the actual arm saddle, but this is a common intermediary position, that fits particularly well with where I’m going with my classes and where Kyle has been going with his.

Work:

Notes:

What worked well and what allowed it:
This class was essentially a repeat of last week. Which, I don’t mind. Kyle and I made the decision earlier this year that we wouldn’t teach on a per-determined block schedule any more (e.g. “this month’s focus will be X”). Rather, we will pick a focus based on a collective student need, or sometimes individual coaches’ interest, and stay on that as long as is needed for most people to “get it.”

What didn’t work and why:
Most people are picking up techniques fine, with enough practice of course. Where I see people struggle is connecting dots, stringing positions and dilemmas together. Of course, this is “the sauce” of high level jiu jitsu, so I don’t expect white belts to “get it” off the rip; but this is probably an indicator needing to do some “lock-flow” drills to connect the positions — like always playing riffs on a guitar in isolation, sometimes you have to take it from the top.

Plan for next time:
Next week we will finally, finally!, get in to the actual arm saddle, but there are so many adjacent positions that were worth addressing.

5/24/24:

Intention:

Monostructural endurance > 43 min.

Work:

Notes:

What worked well and what allowed it:
Sometimes just “getting it done” is a success.

What didn’t work and why:
This session was a slog. You can see I let my Avg. HR slip a bit high, and specifically the maximum was way out of range, nearing Max HR in the last 5 minutes or so. This is important to note because (again, again) my current “threshold” or capacity seems to be around 30-40 min.

Plan for next time:
While it’s a nice idea to think “I’ll just do a little more each session”, even if it’s 1 or 2 minutes longer. However, as I’ve been talking to a few folks recently, the distance or pace are highly relative to you level of training (e.g. myself vs. David Goggins). The emphasis, as we learned in both the Escape Velocity and Free Fall programs, is discipline, control, and adaptation. Perhaps a session does not need to be longer than 45 minutes until I can keep my HR < 140 - 150?

5/25/24: Sport, Level 1

Intention:

At today’s open mat I wanted to continue to develop butterfly guard entries / dilemmas using upper body and lower body attacks (same as the last couple weeks).

Work:

~ 75 minutes, 7 x 5 min rounds total

Notes:

What worked well and what allowed it:
Focusing on upper body attacks seems slightly counter-intuitive because I’m well known for “being a leg locker.” However, this is all the more important when we talk about dilemmas; making someone make a mistake or focus heavily on defending their upper body whilst exposing their legs.

What didn’t work and why:
I felt super beat up this session. Yesterday’s run was longer and faster (a double whammy), and I had a bit too much to drink Friday night with some wedding festivities this weekend.

Plan for next time:
Some of the big takeaways from analyzing my blood work (posts to be released in June) were drinking less, and resting more. Both of those things seem relevant here.

5/26/24: Not Feeling It?

I wasn’t particularly sore, or in a mental funk, or hungover from a wedding I attended last night, I just didn’t want to train. I don’t like running, but I need to develop my aerobic system. Waiting until the evening might be to my detriment because it feels like it’s becoming more of a struggle to get myself over the hump. At any rate, I didn’t train, not for any particular reason that I care to try and justify; I just felt like watching a movie with my dogs.