2024 - 09 - 02

There’s a difference between collecting data and using it intelligently. Your ability to perform is incumbent on your ability to recover. Thus, you’re selling yourself short by emphasizing “the grind.”

Working with 150 lb. sandbag.

Summary:

I’m close… to figuring out what metrics, notes, systems, etc. work best for how I train nowadays and what data and indicators are worth reflecting on for the future.

I’m also currently collecting data for the largest N=1 study I’ve done in about 4 years; looking at 1) differences between Garmin and Morpheus fitness platforms, 2) developing a cardiovascular profile of grappling training, and 3) revisiting what diet and lifestyle factors effect fitness and grappling performance.

With that said, I’ve started to turn a corner in training with Morpheus — merely wearing the monitor and logging results — and using Morpheus to train more intelligently — following the recommended zone duration caps, etc. This leans me towards breaking the 7-day training cycle. While it’s easy to write programs on a weekly split, because that’s how we structure many things in our lives, the reality is that if I’m not recovered enough to lift heavy or roll hard, my performance is going to be 1) lackluster, and 2) dig me deeper into a recovery deficit.

A couple of other ideas I had this week that have also helped develop this concept are:

• Warm Up Games: Having Mropheus running live, my standard warm up is “Zone 2 x 10 min.” Usually I try to focus on maintaining a breathing cadence, but eventually your throughput at a given cadence improves. My evolved objective here was twofold then: Achieve as many calories as I can in 10 minutes on an Echo Bike while keeping my heart rate under 148 bpm. If, at any time you go over 148 bpm, stop counting calories and finish the 10 minutes.
• Session Time Limits: My favorite set split structure is 5 x 2. During this block I’ve been following that with a 3 x 10 auxiliary lift. That’s a total of 40 reps over 8 sets. 5 x 2 is great because it allow you to get an ambitious set or two in, while also affording a specific warm up (sets one and two). Depending on just how ambitious one gets, the rests between sets can get quite long, which may also lead to other problems (below). Capping strength sessions to 45 minutes (including the 10 min warm up) means I have to be intentional about recovery between sets, so that I moderate recovery between sessions — e.g. not be so wrecked from lifting I can’t roll the next day.
• Never Miss a Rep: This is another gem from Dan John, but also noted by Mark Bell and Stan Efferding. Not only does this contribute to session limits, it also removes “ego lifting.” Some days you’re not feeling it. Fine. Finish the set(s)… all of them. Go home. Rest. Come back stronger. Do this for 10 years or so.

• 8-Week Block: General Fitness, Strength
• Phase: Intensity
• Weekly Intention: Continue knee specific mobility.

The Journal:

Morpheus Recovery Score

What worked well:

Actually paying attention to the data in Morpheus has been helpful. As mentioned in the summary, my strength program will be more drawn out than I had originally planned, but hopefully with better results. The best example was Sunday. I taught a private lesson, then was supposed to lift. While I felt “fine”, my recovery score was 51%. In other words, my “battery” was half empty; not exactly primed for some heavy deadlifts. Mobility was the solution, and added 6% to my recovery score in 30 min.

On a grappling note, I’m still a little skittish about offensive wrestling with my knee, but in spite of that, emphasizing heavily defensive wrestling presented sufficient offensive opportunities — shocker.

Morpheus HRV Score

Where do I need to improve:

Similarly, paying attention to the weekly prescription of HR zone targets (below) will probably pay huge dividends towards long term progress. Of course, it will take me a month or so to gather sufficient data for this, but it’s not that hard of an equation to figure out.

Overall this isn’t that big of a deal, assuming one’s recovery procedure is sufficient (e.g. you’re starting most or every session > 75%). However, you can see in the first Morpheus chart that I’ve got a downward trend in my recovery score, particularly this entire week.

Morpheus / Gram Sleep Log

Plan for next week:

In order to keep my data logs more consistent, I want to add my “recovery check in” to my morning routine. Previously, I have been doing it before training sessions and unfortunately not letting it have any influence on how I train that day. I need to change that.

The Log:

Monday: 9/2/24

Warm Up:
Zone 2 x 10 min

Work:
5 x 2 Front Squat

Support:
3 x 10 Bearhug Sandbag Squat

Results:
81 calories
185#, 225#, 245#, 255#, 255# (233 avg.)
100#, 100#, 150#

Thursday: 9/5/24

Warm Up:
Zone 2 x 10 min

Work:
5 x 2 Strict Press

Support:
3 x 10 Dumbbell Bench Press

Results:
86 cal
135, 135, 140, 140, 145# (139 avg.)
50#

What I’m Studying: