APH-2025-054

Energy System: Endurance

Difficulty: Development

Intention:

If I had done this session as prescribed, it would have taken 30-50% longer. Either that, or the “penalty burpees” would have capped can the session would be cut much shorter.

So, today’s lesson was in choosing what / where I want to go hard and what is my goal for this training block?

I want to be able to go hard in BJJ Saturday morning, so I can’t crush myself in the gym Friday evening.

I also want to stay on track with developing endurance (specifically HR < 150 bpm) for a few weeks before ramping up aerobic capacity before ADCC in May.

All of that together means that today’s 52 min “work” segment was a good build from Tuesday’s 42 min. The Ollin program is building about 5 minutes / session with a foundation of one 30, 45, and 60 min session / week.

Warm Up:

Incline Walk x 10 min (Zone 1, >110 bpm)

Lunge + Kick, 3 x 10m

Bear Crawl, 3 x 10m

Neck CARs, 2 x 5

Thoracic CARs, 2 x 5

Shoulder CARs, 2 x 5 / side

Work:

100-80-60 (not for time):

• Bike Calories
• Box Step Up-and-Over (20”)

Resource:

• Ollin BJJ Support, Movement 2.3