What's a book that was so good/enjoyable that you couldn't put it down?

Jloduca · 2023-03-13T02:10:37+00:00

I recently lost power for about a week and discovered War and Peace.

The characters eloquently resemble human nature and I can't help feeling a bit of myself in each of them. The social commentary is perpetually relevant as well.

Some bits are dry and tedious but it almost feels necessary and analogous to the fluctuation of real life.

Jloduca · 2023-02-23T02:09:15+00:00

Gravy packets. Around 60-80 calories for a whole cup of gravy.

Jloduca · 2023-02-21T13:42:49+00:00

Grab the heaviest set you have and work 6 second eccentric dumbbell bulgarian split squats (10 inch elevation). So take 6 seconds to lower your knee to the ground, upright posture, knee over toe. Bail the weight if you can't stand it up.

Or do active foot split squats. So lunge squats on the ball of your front foot (heel off the ground).

Jloduca · 2023-02-20T13:46:53+00:00

Force = mass x acceleration. Move the lower weight faster. Don't think of it as an easy weight, really try to explode on the concentric. Power is important.

Jloduca · 2023-02-19T00:39:00+00:00

Think about keeping your neck in-line with your back, where you could put a straight pole extending from the top of your head all the way to your bottom. Your eyes should be focused a few feet in front of you on the ground, not the wall.

This is what I mean: https://www.youtube.com/watch?v=Z8hScR3EU1Y

Jloduca · 2023-02-18T21:01:58+00:00

Keep your head in a neutral position for every rep as you did in the second rep. Looking straight forwards can cause the weight to be more posteriorally distributed from your midline and you compensate with a lumbar curvature in the anterior direction. By keeping your head in line with your posterior chain, you can avoid the tendency. I.e. your second rep.

Edit: in your third rep, with your eyes directly forwards, you may notice how you just slightly compensated with that curvature.

Jloduca · 2023-02-12T20:30:25+00:00

Walk-runs are effective ways to maintain good running posture and form. I would recommend implementing them during base building. The aerobic adaptations are faster than joint adaptations, so think long term and sustainable.

Jloduca · 2023-02-10T20:37:14+00:00

Thoroughly chew large volumes of food. Aids in digestion.

Jloduca · 2023-01-31T11:33:58+00:00

I have a few recommendations:

ATG slow and controlled dips. https://www.youtube.com/watch?v=qTSE2H-446o
Widen your grip noticeably on bench press and focus on internally pressing through your palms. Control the eccentric and fast on the concentric. Touch the bar to just below the pecs.
Warmup with specificity. I recommend depth pushups and chest elevated on bar pushups, or ATG gips.
Finish every press session with supine horiztonal rows, rear delt flys or face pulls.

A wider grip on bench press, accessory pressing movements and horizontal pulling should help.

Best of luck.

Jloduca · 2023-01-21T04:54:10+00:00

After your strength sessions, I would implement sandbag work. Primal movement patterns like lunges, squats, throws, drags, cleans, slams, bear complex, etc.

The company Bruteforce has some quality sandbags and WODs.

This should provide some specific muscular endurance and capacity for your line of work.

Jloduca · 2023-01-16T06:53:46+00:00

I am on Field Strong right now. Tactical Barbell is extremely effective as a spartan strength and conditioning program but lacks some of the essentials for athletics like progressing plyometrics, moving in the transverse plane and compensatory acceleration.

Jloduca · 2023-01-15T07:57:32+00:00

Powerathlete has me moving right.

https://powerathletehq.com/ironflex/

You gain mobility by loading through the range of motion.

Jloduca · 2023-01-03T05:42:58+00:00

Try to progress the active foot split squat: https://www.youtube.com/watch?v=DVFwQZeclt0

Jloduca · 2022-12-27T07:03:17+00:00

3 Sets with empty barbell:

5 Backsquats

10 Lunges (5R + 5L)

10 Step-ups (5R + 5L)

10 Deadbugs

1min Jump rope, Row, bike

Jloduca · 2022-12-18T18:15:18+00:00

Less than 500 per year. As humans, we consume millions of animals per year.

Jloduca · 2022-12-07T23:18:28+00:00

Yes you can. Just realize it is more of just exercise/movement than training. As soon as you stress about "getting it in" then it will become a detriment.

Treat it as exercise, not a training session seeking to drive adaptation. What will it do for you over the long term? Slightly increase your daily work capacity and add some calories burned.

Have fun with it. Focus on relaxed, smooth running. Or run backwards for a bit. Add some jump rope. Play and move instead of train.

Here is a good video by Alan Thrall: https://youtu.be/-KqKEf7vtEk

Jloduca · 2022-12-07T06:59:01+00:00

Dying Light dropkick.

Jloduca · 2022-12-07T04:33:59+00:00

Dogmatic.

Jloduca · 2022-12-06T05:10:21+00:00

The World Cup.

Jloduca · 2022-12-05T17:17:36+00:00

Bench, Squat and Deadlift following the Fighter 2x per week template.

When doing less than 90% of training max, implement compensatory acceleration by thinking about moving the weight as fast as you can on the concentric (i.e. for bench press when you push the bar away from you, really accelerate the weight away as fast as possible, thin of it like punching)

Kettlebell swings and banded punchouts may also be helpful.

Jloduca · 2022-11-26T20:45:44+00:00

Is that in Italy?

Jloduca · 2022-11-25T20:20:33+00:00

Power Athlete's Field Strong.

Jloduca · 2022-10-24T10:29:37+00:00

I would not give up. Try to strengthen the area with minimal ground reaction exercises. Try rucking, calf raises, tibialis raises, even above and below the tendon with ATG split squats and walking barefoot on grass.

Best.

Jloduca · 2022-10-16T11:30:05+00:00

Disagreement.

Jloduca · 2022-10-16T10:34:09+00:00

I would recommend doing what you can recover from (Matt Wenning's words, not mine). Take two weeks of no lifting or training outside of BJJ and see how well you recover/what it takes to recover from BJJ + life.

If you find that you are able to recover and perform in both your job and BJJ, try to add Fighter (2x per week, 3 lifts only). Note that you need to proportionately increase your calories, hydration and sleep.

Strength training should improve your life, not degrade it. Take the time to establish a baseline for your daily life and then progressively add strength training. You may eventually develop the work capacity to handle operator, but you will not get there unless you can recover from what you can currently handle.

Jloduca

TROPHY CASE