APH-2025-085

anaerobic capacity - rebound

Austin Haedicke

anaerobic-capacityrebound

training-log-personal

370 Words | Read Time: 1 Minute, 40 Seconds

2025-03-22 17:00 -0700


Overview:

  • Quarterly Goal: Emphasize better rather than more or harder.
  • Monthly Focus: Bad Position / Addressing Deficits
  • Weekly Objective: Back Attacks / Defense

Intention:

I want to keep trying to get grappling recovery sessions under control. I’m pretty good about keeping my HR where it needs to be in fitness sessions in order to “rebound”, but have a harder time nailing the pace down grappling.


Warm Up:

60 minute private lesson (drilling only):

  • hip takedowns
  • half guard sweeps

Work:

30 minutes light specific sparring:

  • from 50/50 (escape or submit)
  • from saddle (escape or submit)
  • from back (drill attacks)

Support:

  • Hip CARs, 2 x 5
  • Shoulder CARs, 2 x 5
  • Spine CARs, 2 x 5

Reflection:

What worked well:

  • During the private lesson I was able to keep my HR under 150 the whole time. It helps that this particular client is working on “staying calm” as well, so we didn’t do any sparring.

What didn’t:

  • The positional “work” rounds were supposed to be just drilling, though my partner came in hot and ramped up the pace. It wasn’t bad, and the positional specificity kept us from getting too carried away, but I still netted a negative recovery score for the day.
  • From 50/50 my partner had some very nice set-ups and was certainly good enough to pick me apart if I wasn’t actively trying to advance my position.
  • From Saddle, I got a bit too focused on defending the heel hooks and let my support leg get tangled up in ankle locks.

Plan for next time:

  • Learning from my own mistakes, I used to be really sharp with those ankle locks from the saddle, and I want to start going back to those for the dilemma they create with the heelhook – case in point today.
  • From 50/50 I can’t stay stagnant, even if my defense is good.
  • I’m not sure how Morpheus computes recovery score, but I think the BJJ “recovery” sessions end up having more HR spikes; where the lows are too low (not stimulating blood flow) and the highs are too high (pushing into development range). This is in contrast to a more steady low-medium pace that I’m able to maintain in a more synthetic fitness environment.