APH-2025-125

Overview:

• 8-Week Focus: Compete at ADCC Open Atlanta
• Weekly Objective: Wrestling and transitions.

Assessment:

• Sleep Quantity (hours): 8
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 2

Training:

• Prone CARs
  • Hip x 3
  • Shoulder x 3
• Supine CARs
  • Hip x 3
  • Shoulder x 3
• Warm Up: 2 x 6 minute (creativity rounds)
• Work: 3 x 6 minute (competition rounds)
• Support: 1 x 6 minute (heelhook escapes)

Review:

• Difficulty (1-10): 8
• Performance (1-10): 8
• Mat Hours: 1.5
• What worked well:
  • Submissions and tactics feel sharp
• What didn’t work well:
  • Standing setups focused only on collar ties, need to incorporate underhooks and hip off-balances again.
  • Pacing: I did an okay job increasing the pace throughout the rounds, but I still need to remember make a conscious effort for this.
  • Pacing (2): After the last, hardest, round, I felt “gassed” for no reason, specifically like I had concrete in my muscles. Obviously this was a hard round, but lately I’ve also been wondering about fatigue as I’ve been losing weight and maybe some electrolytes went with that water.
• Plan for next time:
  • Drill more fluid and varied wrestling set-ups.
  • Experiment with adding small amount of creatine, double up on electrolytes, and maybe add a mild amount of carbs even on non-hard days (no more hard days until fight camp though).
  • Daily weight checks to make sure I’m not retaining too much water with the creatine and electrolytes; this is easy to adjust if there’s a problem, or for Friday’s weight cut.

Technical Resource: