Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

2022 Training Goals

Back squat 140kg x5
OHP 80kg x5
Weighted Pullup 20kg x10
Deadlift 160kg x5

Swim 1km in 20mins
10km 55mins

Compete in BJJ, Sprint Triathlon or some event to train for in 2022.

Just posting the above to keep myself accountable. I have some other fitness test goals I need to meet, but the above is my general overall goal for the year. I can probably push myself to get there fast if I wanted to go hard for a couple months, but the goal will be to slowly creep up on the above whilst training BJJ, dealing with shift work and other life factors. I just want the above to happen as part of my overall training without actively targeting anything specific.

[Maxrip13]

3/1/2022

LSS Run 60 Min 7.20km
Avg Pace:8.20 per km
Avg HR:154bpm

Nice easy LSS run that was originally only meant to be 30 mins. It felt good so I kept going and hit 60 mins total. This was done at base building pace and all breathing was through the nose. I plan to make this my main form of conditioning outside of BJJ. I just feel good when I hit regular LSS. I will add some interval work mid LSS in the future to get some higher output HIC in. BJJ covers most of it, but I want to get some more interval stuff in over the coming year.

[Maxrip13]

4/1/2022

BJJ No Gi Midday

Side control frames and reguard

BJJ Gi Evening

Same as above

No rolling due to rub injury

[Maxrip13]

5/1/2022

LSS Run 40 mins 4.72km
Avg HR:134bpm
Avg pace:8.29 per km

Nice easy LSS run adhering to maffetone heart rate of 147bpm. I ended up on the lower side, but was having some lower back issues from Mondays squats. If it persists till Friday I will go back to Bulgarian squats for this cycle.

I plan to basically do Fighter Green in place of OP I/A. I only feel like lifting 2x a week as strength isn't a major goal at this time. Lot's of BJJ and LSS (Maffetone HR) is on the cards for the next 4 weeks.

[Maxrip13]

6/1/2022

Bjj Gi Midday

BJJ No gi evening

Worked on side control escapes both sessions. No rolling due to injury.

[Maxrip13]

7/1/22


TB Fighter
Strength Session Week 1 75%

Warmup
5 min Easy assault bike
2 rounds
Cossack squat, 1 leg deadlift x5 es

Strength
Back Squat 3x5 80kg
OHP 40kg 3x5
Pullup BW 3x7
(Circuit format, 2-3 mins rest between rounds)

Deadlift 60/80/100kg x5

Core
Kneeling Ab Wheel Rollouts 2x10
GHD 1x10

HIC Row intervals
2min Row/5 min rest x 3 rouunds

Prehab
1 round
Shoulder Complex 3kg

Stretch
Couch stretch, Pigeon stretch, Shoulder thread

[Maxrip13]

TB Fighter
Strength Session Week 2 80%

Warmup
2 rounds
1SLDL,Cossack squat x8 es

Strength
Back Squat 3x5 85kg
OHP 45kg 3x5
(Circuit format, 2-3 mins rest between rounds)
Pullup 5kg 3x7

Clubbell Core Strength
Side cast x10es
Gama cast x10es
1 Arm shoulder cast x10es

LSS run 75 min
8.42km
Avg pace 8.56 per km
Avg hr 142bpm

Nice easy bare minimum strength session followed by a long easy run. The strength work felt good and I stopped running at the exact right point as my feet became a limiting factor. After the first session shock of back squats I am feeling really strong. I finished off with an 18 min cooldown walk to reset my heart rate and will jump in an ice bath this evening after I let the body adapt a bit to the training stress.

[Maxrip13]

13/1/22

BJJ No gi Midday
Back escapes and easy rolling

BJJ Gi
Guard passess

[Maxrip13]

14/1/22

TB LSS +Fighter

Week 2 Session 2

30 min LSS 3.63km
Avg pace:8.17 per km
Avg HR:139bpm

Strength

OHP 45kg 3x5
Weighted Pullups 5kg 3x5
2 rounds, 30 secs rest between rounds
Suitcase carry 32kg approx 40-50m

Lower back focused stretching

I am having some back issues and noticed problems when I was trying to warm for my strength sets. I got an easy run in and my upper body strength work regardless. I am guessing tomorrow will be another day off and I will reassess from there.

[tk_swag1234]

Great work, what belt are you in at BJJ? Do you do any other combat sports?