Thursday, January 18, 2018

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson 

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0 minutes Live Training (TA)

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Cardio!


LSD
7.19 cal/min for 46 minutes

Wednesday, January 17, 2018

Joe Rogan Interviews John Danaher

Duck Season: Cycle 1, Day 4


5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 85 x 10

deadlift (max set/rep) 205 x 10


4 x 500m row sprints
2:15, 2:18, 2:13, 2:15




Tuesday, January 16, 2018

Training Day: Tuesday


Pull Cobra Guard to collar drag takedown / Knee cross pass vs half guard / Backstep pass vs half guard / Backstep pass vs half guard with wedge finish

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24 minutes Live Training

Cardio!


LSD
7.17 cal/min for 46 minutes (incline focus)


Monday, January 15, 2018

Rabbit Season: Cycle 1, Day 3


5/3/1 w/FSL 5 x 10

squat (max set/rep) 180 x 13

bench (max set/rep) 120 x 12





Sunday, January 14, 2018

Soul Train Pass

Courtesy of my other favorite Cornelius. First noticed Xande using this guard pass during the IBJJF Masters in 2017. So many entries. I am passing all the guards this way in 2018.

Saturday, January 13, 2018

The Trouble with Night Training


The problem and a few potential solutions.

"What's the Best Time to Train?" - Christian Thibaudeau

Cardio!


LSD
8.6 cal/min for 45 minutes (incline focus)

Friday, January 12, 2018

FSL for 5/3/1 for Jiu-JItsu


Here are the accessory lifts for my 5/3/1/ for Jiu-jitsu variation. 

I'm emphasizing relatively high horizontal pressing and rowing to boost upper pec hypertrophy and shoulder mobility/health. RDLs to complement the deadlifts. And while I'm thinking about front squats for the squat FSL at some point, I'm going to stick with just doing more back squats for now.

Rabbit Season
(more) squats 5 x 10
guillotine press 5 x10

Duck Season
face pulls 5 x 10
RDLs 5 x 10

Thursday, January 11, 2018

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson (T)

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4 x 2:20 min row sprints Post-Training Conditioning

Wednesday, January 10, 2018

Duck Season: Cycle 1, Day 2


5/3/1 w/FSL 5 x 10

OHP (max set/rep) 80 x 12

deadlift (max set/rep) 195 x 10


Tuesday, January 09, 2018

Training Day: Tuesday


Reverse takedown counter to standing headlock after defending front bear hug (over the arms) with sprawl  / Side control escape (frame, hipscape) / Side control escape (underhook to dogfight or recover guard

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28 minutes Live Training

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15 minutes Post-Training Conditioning

Monday, January 08, 2018

Rabbit Season: Cycle 1, Day 1


5/3/1 w/FSL 5 x 10

squat (max set/rep) 170 x 15

bench (max set/rep) 115 x 12




Sunday, January 07, 2018

Bret Contreras' Inside the Muscles Series


Since I'm always looking for them - and on the eve of the second half of my strength phase - here are the five articles in Bret Contreras' excellent, quantified guide to which exercises produce the most peak and mean muscle activation in one easy to reference location.






Saturday, December 30, 2017

Strength Training: 5/3/1/ for Jiu-Jitsu

Starting in 2018, I'm going to leverage the 5/3/1 protocol from Jim Wendler for my strength training. As I'm nearing "advanced beginner/intermediate" level strength thanks to StrongLifts, I want to dial back the volume a bit. At the same time, since I'll still only do resistance training twice a week, I won't have to spend a week deloading. So rather than a daily progression with StrongLifts or a 4-week/monthly progression with regular 5/3/1 4x/week training, I'll have a three-week cycle before bumping up the weight.

I'll still follow the Duck Season/Rabbit Season template: OHP and deadlift on Monday Wednesday, squat and bench on Wednesday Monday, with Friday reserved as a makeup day. Not going to miss the bent over rows one bit.

I'm doing the FSL 5x10 for the first half of the assistance work - something I really like about 5/3/1. For the second half, I'm doing a metabolic finisher of four 500m row sprints on the ergometer, trying to average less than 2:15 min per sprint (1:1 work/rest ratio). In addition to giving me a little extra conditioning work, it will also help increase the amount of horizontal pulling I do relative to vertical pulling. Update: 1/8: In the interest of keeping the workout to 45 minutes, I'm keeping the FSL but no row sprints, which would add another 15 minutes to the workout. 

My goal is to make 5/3/1 my regular year-around program for strength training. I think it strikes a good balance between training modalities - focus on a minimal possible number of movements, a heavy weight/max rep element, and a high-rep muscle endurance component - that I believe will serve me well as someone whose primary interest in being stronger is to support athletic output. It also seems to fold in well with my jiu-jitsu schedule when modified as a 2x/week instead of a 4x/week program.

Tuesday, December 12, 2017

Conditioning in a Time of Strength-Building


I've been lifting weights twice a week since the beginning of September - Rabbit Season on Mondays and Duck Season on Wednesdays. And while I've certainly gotten stronger, am getting back to where I was at my strongest this spring, and am on track toward my goal of reaching "good" levels of strength by April 1st, it's worth noting that there has been no beneficial transfer over to my jiu-jitsu that I can identify.

Mostly that's because getting stronger is taking the place of improving conditioning. While it is true that it is preferable to get your conditioning on the mat if your primary activity is jiu-jitsu, it is also true that if you aren't getting to the academy as frequently as you'd prefer (i.e., 3-4 times a week), then relying on training to improve your conditioning is a recipe for frustration and failure.

The wife of one of my teammates - the rare teammate who is older, smaller, and senior in rank to me - once gave me a great piece of advice I've been resisting ever since. She said, essentially, that at our age (meaning my age and her husband's) we need to train for jiu-jitsu, instead of treating jiu-jitsu as training.

This means, without making too much of it, we need to treat everyday training with a mindset - and skillset and bodyset - not too unlike that of a competitor.  At least if we're planning on jumping in the "everybody grab a partner" deep water of 30+ minute Live Training or Open Mat. Again, I don't want to overstate it. But I do want to focus on what works for those in a situation that may be similar to mine: a sea turtle swimming with the tiger sharks.

More on what this means later. For now, I'm adding a post-training conditioning routine that's served me well in the past. I'm trying to work up to the equivalent of at least 120 minutes of cardio spread out over three or four days each week in addition to the strength training (live jiu-jitsu will count here BTW). This is what Joel Jamieson of 8 Weeks Out categorizes as the minimum for high-level maintenance conditioning when trying to improve strength. This post-training conditioning routine, plus 90-minutes of LSD/treadmill work at my gym down the street, should do the trick.

So here's the program. Repeat as a circuit three to five times after Live Training/Open Mat.

20 hipscapes
5 pullups
10 weighted hip thrusts
10 tempo pushups
5 weighted jump squats

Saturday, December 09, 2017

Training for Type


Introduction to Neurotyping: The Type 3 Profile

Neurotyping: Nutrition for Type 3

Neurotyping: Training for Type 3

Monday, October 23, 2017

Rabbit Season!


squat / bench / row


Sunday, October 22, 2017

Cardio!


LSD
9.29 cal/min for 48 minutes

Thursday, October 19, 2017

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson

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24+ minutes Live Training

Wednesday, October 18, 2017

Duck Season!


squat / press / deadlift



Tuesday, October 17, 2017

Training Day: Tuesday


Sprawl Counter to Front Bear Hug Over the Arms / Leg Block and Takedown Counter to Headlock from Front Bear Hug / Lapel Wrist Wrap Set-Up for Baseball Choke from Side Control / Kimura Trap from Side Control 

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30+ min Live Training

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10 x 3/4 pull ups EMOM

Monday, October 16, 2017

Rabbit Season!


squat / bench / row




Saturday, October 14, 2017

Training Day: Saturday


30+ minutes Live Training

Gracie Barra Northwest Supports Puerto Rico Relief Fundraiser

Friday, October 13, 2017

Cardio!

10 x 3 chin ups / parallel-grip pull ups EMOM

10 x 6 EMOM dips

LSD
8.96 cal/min for 33 minutes

Thursday, October 12, 2017

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson

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30+ minutes Live Training

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10 x 3 pull ups EMOM

Wednesday, October 11, 2017

Duck Season!


squat / press / deadlift




Tuesday, October 10, 2017

Training Day: Tuesday


Straight Punch Counter Slip to Double Leg / Double Leg Drill /  Pull Closed Guard to Knee Shield Scissor Guard with Belt Grip to Back Take

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4 x 3 min Specific Training / 2 x 8 min Live Training

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10 x 3 pull ups EMOM