APH-2025-056

Energy System: Endurance

Difficulty: Development

Intention:

I wanted to do something a little different this session. While endurance sessions typically suck more in-session, they’re not as hard to recovery from the next day. So, I skipped ahead to do several development days in a row.

If I could suck it up and grind it out today, then I could go medium tomorrow, easier on Tuesday, and be ready to grapple hard on Wednesday. Sounds solid.

As for the session itself today, you can see that my work rate tapered off a bit during the “rest rounds” of ball-over-shoulder, but HR stayed pretty consistent.

That means I’m fairly efficient at step-up-and-overs, a little bit less on the bike, and much less efficient running.

Warm Up:

Incline Walk x 10 min

3 x CARs each side for each joint:

• Hips
• Shoulders
• Elbows
• Knees
• Ankles
• Wrists

Work:

• 15 min x Box Step-Up-And-Over
• 5 min x Ball-Over-Shoulder
• 15 min x Air Bike
• 5 min x Ball-Over-Shoulder
• 15 min x Treadmill
• 5 min x Ball-Over-Shoulder

Results:

Austin:

• Box: 20” x 185 reps
• Ball: 30# ball x 38 reps
• Bike: 103 calories
• Ball: 30# ball x 32 reps
• Treadmill x 75 calories
• Ball: 30# x 21 reps

Resource:

• Ollin BJJ Support, Aerobic 3.3