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Training Methods and the Optimal Route to Improvements
It’s time for a new blog post!
I know it’s been a while, but still, better late than never. Today I wanted to chat about the importance of optimizing your training method. Too often I see practitioners of BJJ throw themselves into their training with gusto, training as hard as they can until they vomit each evening. They train day and night, pushing through injuries and refusing any time off to rest their bodies. They then wonder why they end up broken and only average in the scheme of things. Now, don’t get me wrong, that type of training will net you a great reward and you will end up very, very good. But you want to be better than very, very good. You also want a functional body to retire with.
In comes the discussion about training methods. Should you train hard? Yes. Should you also train smart? Double yes. My preferred method of training is what is known as step loading. It is a sustainable way of training hard long term without the need for PEDs. The basic idea is that you cycle your efforts over a certain time frame. Personally, I use a four week cycle for my training, but this can be extended or shortened as needed. The first week, I train at 80% of my capacity. The second week, I train at 85% of my capacity. The third week, I bump it up to 95 -100% of my capacity. The fourth week, I knock it down to half intensity and half the volume of training. This allows my body to rest and recover while not taking time off from training. Small niggling injuries heal, my ligaments and muscles strengthen, and my body stops aching. The next week is the first week of the next cycle and I start again.
I have had immense success with this methodology of training and, assuming you’re eating properly to maintain the energy output, this is a phenomenal alternative to using PEDs. They’re just not needed to meet with success. Then comes the dedication to your craft. In this instance, it is BJJ, but this training method is universal and can be applied to any physical discipline (weight lifting, rugby, soccer, etc.). Given enough time repeating this training method, you will see improvements that drastically outstrip anything you have seen before.
Give it a go and see for yourself!
Happy training!
Written by Professor Joshua Cooksley @ greywolfbjj.com.au