Heelhooks and Hypertrophy

Training Week: 2024-05-27

We're three weeks into my self-directed endurance program, which is usually about the time I have to re-evaluate and re-calibrate the balance of intensity and volume.

Teaching the dark arts to the next generation!

Summary:

This week’s grappling continues to focus on butterfly guard / shoulder crunch options, both to set up leg locks (SLX / 50-50) and upper body attacks (armbars and kimuras). I’m also working on an updated “training journal” spreadsheet that I’ll share as a premium post here once the details and kinks are ironed out.

I tried to not get sucked in to the Memorial Day MURPH hype, and resisted for the most part. However, Tuesday’s “mobility” sessions was more like painful hypertrophy that left me sore for days.

The end of the week was a bit bipolar, feeling strong on Friday, taking it easier on Saturday, and feeling wrecked on Sunday — which was a good reminder the “perpetual progress” is a lie. You can’t do more / harder every session.

Perhaps my earlier insight, to build my tolerance of threshold endurance / capacity (about 40 min) until HR can be sustained below 145 for longer, was pretty accurate.

Contents:

• Monday: Tempo Endurance, > 45 min

• Tuesday: Mobility / Strength

• Wednesday: NoGi BJJ / Butterfly to Single-Leg-X series

• Thursday: NoGi BJJ / Arm Saddle Kimuras and Armbars

• Friday: Monostructure Endurance, > 45 min

• Saturday: NoGi BJJ / All things butterfly guard

• Sunday: Monostructure Endurance, 30 min

More nerdy graphs, new session format, and YouTube videos below!

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