2024 - 08 - 19

Sometimes it’s hard to separate data from distractions, and signal from noise. Sometimes you just need metal as heavy as your dead lifts and black as your coffee.

365 x 8 at 176 body weight

Summary:

As part of a planned de-load week, I toned the volume down to about 8.5 hours. Of course, we all know time isn’t necessarily indicative of intensity or implicated recovery need. For that I’m excited to start using the Morpheus heart rate monitor created by Joel Jamieson.

Off the cuff I’m pretty impressed. The app’s user interface is clean and simple; without the many bloated features of other fitness devices / wearable tech. I do wish it had a web interface to access from a desktop PC though.

The device itself is super sleek, so I’ll be able to start collecting data:

1. To compare differences in accuracy between Garmin (VivoActive 3) and Morpheus (MK7).
2. Get a heart rate profile of what jiu jitsu training sessions look like — yes, you can wear it grappling!
3. Compare nutritional and lifestyle factors to the recovery and performance metrics within Morpheus to see where the most bang for my buck is.

As for this week’s training, the RPE was pretty high, but volume — in terms of reps/sets was low. This allowed me to go pretty heavy and get a good idea of where to begin the next intensity (heavy) phase of training.

Whereas I was building general fitness and volume over the past few weeks, I’ll be shifting to heavier loads and sport-specific movements for the next month — followed by sport-specific energy systems after that.

Blue = Recovery Zone (<145 bpm), Green = Conditioning Zone (145-160 bpm), Red = Overload Zone (>165 bpm)

Interested in more data and every rep/set of each training session? Subscribe to continue reading!

Reflection:

As mentioned in the summary, I’m re-writing my journals and data log protocols. I’m trying to find a balance between letting the bio-tech / objective tools (logs) do their thing and the subjective tools (journals) do theirs without either getting too bloated, cumbersome, or distracting.

As I’ve mentioned before, some data is useful day-to-day — like my recovery score above (or the load used on a certain set / rep combination). Day-to-day data can help you adjust day-to-day. However, it easily gets obsessive and overwhelming and can take us quite far from the outcomes we actually care about — such as performance.

The trouble with data points like this (or sleep below) is we know they are beneficial for overall health and well being. However, they’re secondary or tertiary factors to performance — or so I’ll find out in a month or so of data collection.

On the one hand, it’s not that hard to be honest (enough) with yourself to guess where you need to improve regarding translations and transitions to your sport. Strength guys will always want to be stronger. Endurance folks will always want to go longer. On and on…

That stuff’s all great, but how much is it contributing to our primary objective(s)? Doing something about this is a much different story.

Speaking for myself, physicality is not the problem. I’m plenty fit (in the general sense) to add “muscle” and a “gas tank” within a grappling context — for most situations. Believe, me, there is a huge temptation — and I sometimes succumb to it still — get buried in the weeds, all the data, to leave no stone un-turned.

The problem is, what if there aren’t that many stones that need to be turned? Or you’re missing the big one? Once physicality is buttoned up enough to make sure you’re robust on the mat it’s time to start looking at technical factors. Usually that comes down to time, but specifically attentive / intentional time.

For myself, having earned a black belt, you could say that I’ve put in enough time — to start learning. What that means is that I’m now free to try whatever shit I can think of. Nay, it’s necessary for me to continue to progress.

My heart rate log for open mat 8/24/24: 10 x 5 min rounds, can you spot where?

In short, I’m having to confront myself and my beliefs that there’s some sort of secret diet or strength or endurance program that will magically make getting better at grappling (or any sport) feel easy.

That’s the problem, for me. Hard shit will never feel easy. I always want(ed) it to; even in rock climbing, and it cost me a lot of actualized progress despite accumulating potential.

On the one hand, I like the idea of challenging myself to “seek discomfort” (in the vein of trying unfamiliar techniques / positions). But, I’m hesitant to make that recommendation to everyone because it should not be done in a haphazard manner.

Just “practicing” whatever highlight reels shit you see on Instagram isn’t a training plan. Working with your coach, teammates, and an honest assessment of yourself to guide where you should be “taking more chances” and “have the most room to grow” is.

Session Details:

Monday:

Warm:
Zone 2 x 10 min

Work:
3 x 10 Strict Press

Results:
83 cal
110#

Tuesday:

Warm:
Zone 2 x 10 min

Work:
3 x 10 Deadlift

Results:
88 cal
275#

Thursday:

Warm:
Zone 2 x 10 min

Work:
3 x 10 Back Squat

Results:
76 cal
210#

Saturday:

BJJ Open Mat
10 x 5 min rounds

What I’m Studying:

As mentioned last week, I’m still catching up on ADCC matches. If they get uploaded to YouTube I’ll embed them here in next week’s training log.