Training zones are a way to structure and monitor the intensity of your physical activity in order to help you achieve specific fitness goals. By dividing your workout into different intensity zones, you can ensure that you are targeting specific energy systems and physiological adaptations. There are several different ways to define training zones, but …
You have probably heard of the 5 Training Zones and how elite endurance athletes, and more recently, a growing number of recreational athletes, use them to guide their training. This blog explains why the 5 training zones are important and how each one can help your body evolve in different directions. What are heart rate …
For this week’s BJJ Weekly Workout we’ve got a tough resistance bike / Airdyne Conditioning workout for you… Can you complete this Airdyne Conditioning Workout? This workout focuses on our fast glycolytic / oxidative energy system, which is great for conditioning. I actually use this often as a Test & Re-Test with our programming clients. …
Before upper body focused lifting sessions and BJJ in general, I like to warm up my shoulders at the same time I work on my hip heist. Setting the shoulder is an easy positional fix, that can reduce your risk of developing anterior shoulder pains, such as AC joint irritation and the long head of …
Starting hitting more triangles by getting your hips higher with this ab exercise. Lifting your hips up gets you in a better position to grab triangles and pull your opponent back down with your hips. One of my favorite ab exercises, happens to look just like that movement! Add in some Heels to Heaven as …
Here’s a METCON workout designed to make you better at BJJ. This week we work on developing strength and training for your fast-glycolytic/oxidative energy systems at the same time. We include squats to work on pure leg strength and power. Bent over rows to work on our position as we are standing trying to pass …
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