2024 : 03 : 18

Free Fall Program Week 2 | Strategy, Volume, Brutality in Simplicity

If you put more pressure through a small sink, you still get a flood. A big sink with no pressure is pond — it sucks at movement and stagnates. If you need a place to start, it’s hard to argue with hips and grips.

Summary:

This week started and ended with a focus on mobility. With one lung-ripping session early in the week. That combination felt more productive than several moderately un/comfortable (Level 2) sessions in a row.

Grappling continued to focus on inside heel hook breaking mechanics and isolation. The specific emphasis for me was pinching the toes, hard, with my bicep and armpit with a heavy side-arch.

Getting to work some power (Olympic lifts) near the end of the week was also fun and productive. Time-limiting the session was also a good way to make sure loads and volume stayed moderate (though I did set a PR) and true to the session’s intention.

Contents:

• Monday: Free Fall Program 006 - Recovery / Mobility

• Tuesday: Free Fall Program 005 - Hard Training (Capacity / O2 Mobilization)

• Wednesday: NoGi BJJ - wrestling sit outs / triangle escapes

• Thursday: NoGi BJJ - inside heel hook breaking mechanics

• Friday: Free Fall Program 007 - Power

• Saturday: NoGi BJJ - inside and outside heel hook breaking mechanics

• Sunday: Free Fall Program 006 - Recovery / Mobility

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