APH-2025-041

Energy System: Anaerobic Capacity

Difficulty: Development

Warm Up:

3 x 5 minute “moderate” rounds

• These weren’t “comp-style”, but medium intensity with a focus on creativity.

Work:

2 x 5 minute “competition” rounds

• I wasn’t expecting to ramp up this much, but sometimes the juice hits in a good way. Warming up with creativity was a good idea.

1 x 5 minute “bad position”

• Ankle locks and heel hooks

2 x 5 minute “technical analysis”

• These have been very helpful, particularly after hard rounds. Rather than passively resting, taking the next round to breakdown different exchanges and things that worked or didn’t work with your partner.
• For me it was trying to figure out same-stance single-leg takedowns. Using the same method I teach a double leg with, the conclusion I came to was that it’s a difference in targeting. A same-stance single-leg (first video) mechanically is like a double leg, but the target is outside the opponent’s lead foot (second video) rather than inside / between their feet.

Resource:

jjhowland

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