APH-2025-132

sport - test

Austin Haedicke

sporttest

training-log-personal

574 Words | Read Time: 2 Minutes, 36 Seconds

2025-05-09 17:00 -0700


Overview:

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

Assessment:

  • Sleep Quantity (hours): 8.5
  • Sleep Quality (1-5): 4
  • Mood (1-5): 4
  • Soreness (1-5): 1

Training:

ADCC Open Atlanta: Advanced / Master’s (age 35+) / -76Kg

Warm Up:

  • Jump Rope x 100 singles
  • Burpee x 10
  • Jump Rope x 100 singles
  • Alternating Kicks x 10
  • Jump Rope x 100 singles
  • Cossack Squat x 10
  • Jump Rope x 100 singles
  • Burpee x 10
  • Jump Rope x 100 singles
  • ~2 minutes light wrestling flow
  • Up-regulate breath (Gear 4)

Work:

5-minute matches: Even though this was less than 15 minutes of action, plus maybe a 15 minute warm up, I think it’s fair to count the total time spent at the event as “training time” due to the disproportionate benefit to be gained from competing. Certainly this would not have been the same as a 30 minute session at my home gym.

Match 1 (Quarterfinals): Win, Points 3-0

Match 2 (Semifinals): Win, Submission, Outside Heelhook

Match 3 (Finals): Win, Points, 2-0

Analysis:


Review:

  • Difficulty (1-10): 10
  • Performance (1-10): 9
  • Mat Hours: 8
  • What worked well:
    • Diet, weight cut, gameday snacks were perfect. Every hour or so during the event I ate one beef stick and took a gulp of honey (maybe 200 calories combined).
    • The girl-pop / 00s teen movie music was also a nice effect to fend off anxiety without getting pumped up.
    • Stuck to the gameplan; tactics were effective as planned and strategically executed.
  • What didn’t work well:
    • I don’t think creatine loading was helpful; it didn’t hurt either though.
    • My warm up was okay, I was sweaty and loose, but could have used a bit more shock or some quick hard scrimmages to offset the flash pump. I didn’t gas-out in the first match, but I remember thinking I didn’t want to go to overtime, and my forearms were blasted after that match. I felt much better for the second two.
  • Plan for next time:
    • No camp is ever perfect, but this was pretty close. I do wish I had got some more cross training in, though the rib injury mid-camp stalled some of that. Of course, you can’t predict the weather, but being a bit snotty and taking shots of DayQuil between matches probably wasn’t ideal.
    • It’s hard to argue with a gameplan that leaves you winning all your matches and never getting scored on, however, I would have liked to submit all of them. 5-minute rounds are pretty short, especially since that only leaves 2:30 to score under ADCC rules.
    • Technically, I left a bit too much space on my guard passing which telegraphed leg attacks. I should have (1) stayed chest-over-chest if I was close passing, or (2) pinned the shoulders with my head to lift my butt up and tripod / high-step pass; I should not have stayed in between, resting back. That lead to all three of the off-balances (one in the semifinals and two in the finals). The poor posture, left space for the opponents to rock and I was stuck fighting for underhooks; which I was able to scramble out of and flea from the top position. Another problem in the finals was getting in too much of a hurry to pass and not adequately sprawling off butterfly hooks / (hook / John Wayne sweep scenarios); so I get elevated and off balanced there, in combination with the under-overhook battles.

Technical Resource:

See above.