I tend to agree with Grok here. I think from a longevity perspective you are probably good. It would be an interesting experiment IMO to replace a zone 2 session with some structured HIIT work, or even 20 minutes of higher “green zone” work. Not saying you would for sure notice any differences in your Jits and maybe it just tanks your recovery…but you don’t know if you don’t try 😂. Then again maybe you are completely happy with where you are from a health and performance perspective so why mess with what’s working?
Have you put in your current and past health challenges? I wonder how grok takes works that into the context of the above. As another “old guy” going on 54 I have started using ai more and more for different stuff and feel like there is such untapped potential that we have only scratched the surface. I am also leery of big data and I wonder how much they are farming what we ask? Such a catch 22.
I HAVE run a bunch of my health stuff by Grok and the main take away is to keep an eye on my HRV and recovery score. Particularly BC I've tracked that for years.
I'm fine with Grok being my overloard! Much better personality than Chatgpt.
I’ve been doing the same with Chat GPT and every now and then I get taken aback as it’s ’remembered’ one of my health issues from ages ago and taken that into account with its current advice. I have been using it heaps, very helpful. Will try Grok as well though.
It seems like we all, and Grok, are on the same page in that from a generalist health span perspective you're doing great.
Depending on how you implement HIIT I would be curious. If that means anaerobic capacity / power intervals, grappling probably has that covered. If it's aerobic capacity / lactate threshold to make good functional use of that Zone 2 base, now I'm I'm really interested. Those will come with a HUGE recovery cost though.
Interestingly enough, in Joel Jamieson's CCC program, he makes a big deal out of adding a VERY little power / burst intervals on recovery days to "shock" the ANS into SNS mode before coaxing it into PNS.
In Morepheus terms aerobic capacity is a sustained effort at high-conditioning (green) HR. But, the method matters quite a bit. High acidity (pump) work is a useful indicator of in/ability to clear waste products. True aerobic tests usually leave me with a smoker's cough for the rest of the day because the respiratory system is what's being targeted -- though notably in a sustained, non-interval effort.
This article talks about Joel's "rebound" training that he also call "High Performance Recovery Training", though I've found you can / need to fiddle with the volumes (and especially movements) that fit the right groove for you:
Thanks to you, I'm obsessed with rolling now. Hitting the mats ~5 days/week, for a total of about 10 hours. Just got my blue belt in November, just turned 55 recently as well. The thing I'm wrestling with is fitting the lifting back in. I love your roll 3x/lift 2x schedule, I'm just not sure I can back off the jits enough quite yet. Am I missing too much by not lifting any more?
I really want to hit purple belt, or maybe even brown by 60. Any words of wisdom for taming the jits obesession and returning to lifting?
HEY! I just see some basic lifting as money in the bank. Something I did for years:
Day 1- Vertical press, vertical pull, hinge or lunge.
Day 2-Horizontal press/pull, Squat
Both days I'd so some kind of different trunk work, abs, low back obliques. Some shoulder pre-hab, and FRC mobility work.
For the main lifts, 3 sets of 5 reps in the 80-85% RM range. Keep those same lifts for 3-4 weeks trying to progress them a bit, then change movements (Vertical press might start as CB press, then barbell, then see-saw etc...squats could be FS, Zercher, BS....I LOVE snatch grip RDL for my hinge movement. AWESOME mobility movement and strength...and might be better at the 8-10 rep range.
IMO this will keep you in the fight. with your schedule you will make great progress, IUf you can swing it I'd do 1 private per month to assess and work on weak areas. Try to do more positional sparing in open roll vs just open rolling. Open roll is clearly fun, but if you are working mount bottom, at least start your live rolls from mount bottom.
As usual, great advice! I can probably work in 2 days of basics in, now it's just a matter of actually DOING it! That always seems to be the hard part; altering the existing schedule!
Will definitely keep you posted. Hopefully someday, we can hit the mats for a roll or two!
I tend to agree with Grok here. I think from a longevity perspective you are probably good. It would be an interesting experiment IMO to replace a zone 2 session with some structured HIIT work, or even 20 minutes of higher “green zone” work. Not saying you would for sure notice any differences in your Jits and maybe it just tanks your recovery…but you don’t know if you don’t try 😂. Then again maybe you are completely happy with where you are from a health and performance perspective so why mess with what’s working?
I think it's worth tinkering with.
Please let us know how it goes!
Have you put in your current and past health challenges? I wonder how grok takes works that into the context of the above. As another “old guy” going on 54 I have started using ai more and more for different stuff and feel like there is such untapped potential that we have only scratched the surface. I am also leery of big data and I wonder how much they are farming what we ask? Such a catch 22.
I HAVE run a bunch of my health stuff by Grok and the main take away is to keep an eye on my HRV and recovery score. Particularly BC I've tracked that for years.
I'm fine with Grok being my overloard! Much better personality than Chatgpt.
I’ve been doing the same with Chat GPT and every now and then I get taken aback as it’s ’remembered’ one of my health issues from ages ago and taken that into account with its current advice. I have been using it heaps, very helpful. Will try Grok as well though.
grok has become my 'search'.
SAME. Occasionally I'll look in google and deeply regret it.
It seems like we all, and Grok, are on the same page in that from a generalist health span perspective you're doing great.
Depending on how you implement HIIT I would be curious. If that means anaerobic capacity / power intervals, grappling probably has that covered. If it's aerobic capacity / lactate threshold to make good functional use of that Zone 2 base, now I'm I'm really interested. Those will come with a HUGE recovery cost though.
Interestingly enough, in Joel Jamieson's CCC program, he makes a big deal out of adding a VERY little power / burst intervals on recovery days to "shock" the ANS into SNS mode before coaxing it into PNS.
Just my $0.02
What is the format on that? is that the peripheral heart action intervals?
In Morepheus terms aerobic capacity is a sustained effort at high-conditioning (green) HR. But, the method matters quite a bit. High acidity (pump) work is a useful indicator of in/ability to clear waste products. True aerobic tests usually leave me with a smoker's cough for the rest of the day because the respiratory system is what's being targeted -- though notably in a sustained, non-interval effort.
This article talks about Joel's "rebound" training that he also call "High Performance Recovery Training", though I've found you can / need to fiddle with the volumes (and especially movements) that fit the right groove for you:
https://8weeksout.com/2017/11/29/train-recover-faster-ever-new-science-high-performance-recovery-training/
Hey Robb, this is fantastic.
Thanks to you, I'm obsessed with rolling now. Hitting the mats ~5 days/week, for a total of about 10 hours. Just got my blue belt in November, just turned 55 recently as well. The thing I'm wrestling with is fitting the lifting back in. I love your roll 3x/lift 2x schedule, I'm just not sure I can back off the jits enough quite yet. Am I missing too much by not lifting any more?
I really want to hit purple belt, or maybe even brown by 60. Any words of wisdom for taming the jits obesession and returning to lifting?
HEY! I just see some basic lifting as money in the bank. Something I did for years:
Day 1- Vertical press, vertical pull, hinge or lunge.
Day 2-Horizontal press/pull, Squat
Both days I'd so some kind of different trunk work, abs, low back obliques. Some shoulder pre-hab, and FRC mobility work.
For the main lifts, 3 sets of 5 reps in the 80-85% RM range. Keep those same lifts for 3-4 weeks trying to progress them a bit, then change movements (Vertical press might start as CB press, then barbell, then see-saw etc...squats could be FS, Zercher, BS....I LOVE snatch grip RDL for my hinge movement. AWESOME mobility movement and strength...and might be better at the 8-10 rep range.
IMO this will keep you in the fight. with your schedule you will make great progress, IUf you can swing it I'd do 1 private per month to assess and work on weak areas. Try to do more positional sparing in open roll vs just open rolling. Open roll is clearly fun, but if you are working mount bottom, at least start your live rolls from mount bottom.
Keep me posted!
Thanks, Robb!
As usual, great advice! I can probably work in 2 days of basics in, now it's just a matter of actually DOING it! That always seems to be the hard part; altering the existing schedule!
Will definitely keep you posted. Hopefully someday, we can hit the mats for a roll or two!
That'd be great!!
wow great stuff!