2024 : 04 : 22

Free Fall Program Week 7 | Regression to the Mean, and Paying Tribute

We are nearing the end. In fact, as is most often the case with enduring intervals, the last 10% is the hardest because you know you’ve already done enough, more than most; it is this last 5 - 10% where you have the most to learn.

Can you spot where my back rounds? (start of thoracic spine)

Summary:

This week started hard with 3 Level-2 sessions in a row, but a mild previous week, so the recovery debt was (mostly) paid in advance. However, I want to remain critical of (especially myself) the temptation to “go medium” as I’ve mentioned many times before.

Talking with another strength coach (think 500 lb. bench press) later in the week about, of all things, endurance, we came to the conclusion that an 8-week camp probably won’t have a huge impact on your VO2max (barring “noob gains”). Why? Because, guess what, endurance by it’s very nature takes a long time — that’s why it’s called enduring!

Grappling continues to focus on leg locks and this week we addressed entering from a seated vs. kneeling position. The week ended with a “tribute” breathwork and sauna session.

Contents:

• Monday: Free Fall Program 22 - Storytelling / Recoverability

• Tuesday: Gi BJJ / Collar-Sleeve and De La Riva Guards

• Wednesday: NoGi BJJ / Backside 50/50 re-entry and escapes

• Thursday:

  • Session 1: FFP-024 Tedium (Mobility)

  • Session 2: NoGi BJJ / centerline exposure

• Friday: Off / BJJ Play

• Saturday: NoGi BJJ / centerline exposure and leg lock entries

• Sunday: Free Fall Program 26 - Paying Tribute

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