Weekly training log #4

If you want the full background on the case study you should read the introduction post to get all of the details.

My week:

The plan Real world
Monday Fitness workout Deadlift Monday Fitness workout Deadlift REST
Tuesday Competition BJJ Tuesday Competition BJJ
Wednesday Rest Wednesday Rest
Thursday Fitness workout Squat+ BJJ Thursday Fitness workout squat + BJJ HIIT
Friday Teaching BJJ Friday Teaching BJJ
Saturday Fitness workout Upper Body Saturday Fitness workout Upper Body Competition
Sunday Teaching BJJ Sunday Teaching BJJ REST


Couldn’t get any training in today, had a get together with my mates to plan our winter trip (I love snowboarding!). Not bad to get some extra rest after competition anyway!



Competition training! Only 3 people showed up so we decided to roll for ~45min. 6min rounds switching between us 3.

Some footage:



As always I had date night browse this site. One problem though: we just finished Prison break so we need to find a new TV show. If you have any recommendation, let me know!


Couldn’t get to Jiu Jitsu today due to an extra meeting. No excuses though as I have enough equipment at home to keep me sharp.

HIIT training on my airdyne:

  • 6min warm up
  • 3 cycles with 2min rest in between of 5x 1min high output 20sec low output
  • 5 min cooldown
  • Cooldown routine*

*I have implemented a strict cooldown/stretch/foamroll routine. A write up about this soon! Doing a proper cooldown has helped me with recovery and stiffness a whole bunch.



Did a class on framing and not letting your opponent control your hip. I made a lot of improvement when I started to actively frame on the shoulder and controlling the wrist. No cross-face/head control = no pass. Training ended with somebody injured though so that sucked…


Competition day! A full write up is coming soon, just like last week! This one will be much longer and has much more fun things to talk about ?

First 2 fights won by submission. 3 to go ?? #bjj #brazilianjiujitsu #competition #stress

A photo posted by BeJayJay (@bejayjay.gpg) on Oct 29, 2016 at 3:44am PDT


After the competition I needed some rest so I chose to skip practice and just chill. Lots of food was consumed as well!

Final thoughts

Had a good week. Was relaxed, back and knees felt good. Competition was a lot of fun. A new training cycle will be started next week to make me peak again for IBJJF Paris open!

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