August 18, 2020

strength and conditioning

#TrueTalkTuesdays 99

After writing about changing up my strength and conditioning routine, I put my head down and got to work. My schedule was to be:

  • Monday: 11am Strength and Conditioning
  • Tuesday: 11am Running
  • Tuesday: 5:30pm Technique Focused Grappling
  • Wednesday: 6:30pm Sparring Focused Grappling
  • Thursday: 11am Strength and Conditioning
  • Thursday 5:30pm Technique Focused Grappling
  • Friday: 11am Strength and Conditioning
  • Friday: 5:30pm Sparring Focused Grappling
  • Saturday: 11am Technique Focused Grappling
  • Sunday: Rest and Recovery

Unfortunately, the gym I usually trained at closed on Friday, just as I got back into the swing of things. So this week I have to make some adjustments and bring the training to me.

But that’s another topic.

Seven training sessions in one week is the most exercise I have done in years.

I know, that is not saying much for me, lol, but I’m being honest. That said, I held up okay.

For strength and conditioning, I started following the Juggernaut Training Systems BJJ AI routine. In the Strength Base Block, each workout starts with a simple 5 minute warm up, focusing on mobility work. Then 2 to 3 exercises focusing on explosive power, followed by 2 main exercises (like squats, dead lifts, bench press), then 2 to 3 auxiliary exercises, followed by tempo rounds (cardio circuit).

The workouts have a good rhythm, and finishing with the tempo rounds somehow makes you feel fresher. So far, I have enjoyed the workouts, and I definitely feel less sore.

On the Grappling side, I’m still adjusting.

My cardio has surprised me, in that it’s there. I didn’t feel tired in any of my training sessions. I can do technical work with no issues, and the basic warm ups and exercises are again easy enough.

When it comes to sparring though, I definitely felt more fragile. I must have strained my diaphragm or ribs, because twisting was problematic. I tried to avoid letting anyone get heavy on me, or give up position to avoid straining them further.

My wrist was also a problem, and I found myself later in the week having to let go or give up a lot of positions I normally wouldn’t have. But at the end of the day, I didn’t hurt myself – at least physically, lol.

I was intending on getting more training on the weekend, but as I mentioned the gym I was working at closed, and I figured perhaps it was a sign to give myself a little more rest to let my body recover better. I decided to tackle some home improvement projects myself, which was more challenging in this ridiculous heat, did some light cardio and walking, along with hot baths, Normatec, and Massage therapy.

So all in all, the schedule was 3 strength and conditioning sessions, 3 grappling sessions, 1 cardio session. Hopefully this week I can bring up the grappling to 4 sessions, and 2 cardio sessions, for a total of 9 training sessions.

What do you think? Do you agree or disagree?

Comment with your take on this. And if you like this article, please do me a solid and share it with your friends. Thanks!

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