Cross-Training BJJ, and Mobility

Training Week: 2024-01-07 | Escape Velocity Week 1

Mobility and hypertrophy were the main themes this week. I was traveling for the holidays and cross training at the gym I began BJJ / MMA at. With that in mind, the goals was simply to play and learn with uncommon training partners. On the strength and conditioning side I explored some new and old movements and pushed into a painful territory of chest / shoulder development.

Weekly Summary:

The week started with a capacity / movement test. The Death-By-Burpee was made a lot worse by the pre-fatigue movements (bear crawls), particularly if one lacks back and hip mobility which then puts more forward load on the shoulders.

The main grappling goals was to remain playful and curious in order to take advantage of cross training with partners that are different from my usual ones — both in terms of sizes and styles.

Friday’s strength / muscle endurance / hypertrophy session was a chest-wrecker that left me sore for a few days and made Sunday’s recovery work a welcome reprieve. Naturally, traveling through a small local fitness gym, the strength session drew some unwanted attention, albeit with respectful applause, from the locals.

Contents:

• Tuesday: Capacity - Death By Burpee test

• Wednesday: Mobility - testing / developing daily routine

• Thursday: BJJ - Cross Training (Gi)

• Friday: Strength Endurance / Hypertrophy - Escape Velocity 02

• Saturday: BJJ - Cross Training

• Sunday: Mobility / active recovery