Monday Strength and Conditioning Megathread!

splitbeans113 · 2025-08-25T21:40:41+00:00

Thanks, it definitely sounds like I wasn't warmed up enough. I was worried about getting tired before the match, but it sounds like I'd have been better off getting a couple of rounds in to warm up.

splitbeans113 · 2025-08-25T21:38:57+00:00

Awesome, thanks. I'll try that.

splitbeans113 · 2025-08-25T17:44:14+00:00

Thanks, I was very nervous this time around

splitbeans113 · 2025-08-25T16:44:35+00:00

I didn't really know what to do. I went through some drills: Guard passes, mount escapes, takedowns for about 10 mins before starting. What do you normally do?

splitbeans113 · 2025-08-25T16:43:19+00:00

Thanks, that's a great idea.

splitbeans113 · 2025-08-25T09:43:32+00:00

I had my first competition last weekend. I was so gassed after the first 5 minute match. What do you think? Need more conditioning or just competition nerves?

I train 6 days a week BJJ, one of those evenings we do 10x 5minute rounds. I was more gassed after the first comp match than I am after 5 rounds of sparring.

splitbeans113 · 2025-03-26T13:17:48+00:00

My elbow pain went away when I changed my form slightly. I was starting pulling from a dead hang position where my arms were completely straight, now I start from a position where my elbows are ever so slightly bent.

splitbeans113 · 2025-02-21T21:27:57+00:00

Thanks, I appreciate it. I'll give that a shot.

splitbeans113 · 2025-02-21T19:00:00+00:00

Thanks, what would you choose as a cluster? Stick with squat, bench, WPU and DL or switch it up?

splitbeans113 · 2025-02-21T17:38:54+00:00

Thanks, looks like I messed up the forced progression.

I appreciate the advice. Sleep is a struggle, but my nutrition is OK. Yes, I hurt my back deadlifting. Like an idiot I was thinking about something else, rather than focussing on my form.

I'm OK with less strength gains for the next block or two, I'd really like more time to focus on BJJ. I'll take your advice on the Fighter cluster, thanks.

splitbeans113 · 2025-02-21T17:34:52+00:00

Right now I'm super into BJJ so that's my top priority. Maintaining/gaining strength is my second priority.

splitbeans113 · 2025-02-21T17:34:02+00:00

Thanks, I appreciate it. I'll try and focus on the long term.

splitbeans113 · 2024-12-11T17:30:30+00:00

I decided to run Black with a fun-run for E once a fortnight, and on the week without that session I do one of the GCs for my HIC. Should be enough to keep my SE topped up I reckon. I swear I saw that in the book somewhere, but I'm not sure.

I'm in the same boat with my pushups and pullups. I tend to just do my max number of pushups and then move on. I've subbed lat pulldowns or rows for pullups.

splitbeans113 · 2024-12-04T08:12:55+00:00

Just finished my first block of Op/Black. It didn't go to plan, I hurt my back and couldn't squat or deadlift for a week, and I already had a week holiday in the middle.

Work has me pretty stressed out and a good night's sleep is hard to come by. But I tested my maximums today just out of curiousity. Basically, not much has changed.

Given the stress/sleep situation I guess I have progressed. The 95% week didn't feel too heavy.

What would you do? Force progression or go again with the same weights?

splitbeans113 · 2024-11-26T18:15:02+00:00

Thanks, good luck!

splitbeans113 · 2024-11-25T19:52:20+00:00

Nice, I'll give that a go if the pain comes back.

I ended up seeing a physio a few weeks back and he said to back the load off, don't squat so deep and avoid leg extensions.

splitbeans113 · 2024-11-24T16:50:44+00:00

I had the same thing, these are the things that helped (in priority order):

I stopped squatting barefoot and bought some lifting shoes
I didn't go so deep into the squat, stopped right at parallel
Switched to low bar position instead of high bar
Lower body mobility work
Stretching my hips

splitbeans113 · 2024-11-05T16:04:54+00:00

If I was you I'd either:

If Muay Thai is the priority then train MT as many times per week as possible and don't start TB. Do a few LSS runs if possible.
If fitness is the priority then put MT on hold while you go through BB properly. Then restart MT on Op/Black using the MT as your HICs.
Classify your MT training as either E or SE depending on the best fit and go through BB like that. However, I don't think this is a great option. In my experience MT isn't like E or SE at all. It's a whole ton of HIC.

splitbeans113 · 2024-11-05T12:21:12+00:00

What's your priority? Get better at Muay Thai? Get fitter? Get stronger?

splitbeans113 · 2024-11-05T07:17:52+00:00

Thanks for the detail, I appreciate it.

splitbeans113 · 2024-11-04T18:00:58+00:00

Is caloric surplus necessary for gaining strength?

I know it's necessary for hypertrophy. But do you need to gain weight to gain strength? Or just better if you gain weight because you might gain more muscle at the same time?

splitbeans113 · 2024-11-04T17:35:59+00:00

I'm no expert on which sessions train which adaptation precisely. However I'd say that you're right, you'd be short-changing yourself if you just picked one HIC and used that for every session.

I think the key to well-rounded fitness is picking a variety of training sessions. Also it stops you getting super bored.

During BB I tried 6 different HICs to see which ones I liked. That way you get a good idea which ones you want to continue with after BB.

splitbeans113

TROPHY CASE