How to Plan Your Training Week

Planning your training week does not need to be complicated. There are a lot of variables to consider for sure, but it’s best to keep it simple.

Simplicity is a skill and can be refined and perfected through practice, just like any other skill.

That’s why I’d like to share a system with you that I learned from my business coach several years ago.

The details will be different for everyone, but the framework remains the same.

Here’s the general design.

Divide your training week into three distinct days. Those days are:

• Free Day

• Focus Day

• Buffer Day.

A Free Day is where you do not train at all. This is your rejuvenation time. Use your Free Days to totally unplug from training and stress and just chill.

This does’t mean you’re not active or enjoying yourself physically. You’re just not tracking or moving with a performance goal in mind. Hiking, swimming, playing with the kids or pups are all wonderful options. Just be in the moment and enjoy, don’t worry about pushing your pace at all.

Focus Days are used to “focus” on your chosen or focus activity. Use these days for your priorities. For me, this is BJJ (Brazilian Jiu-Jitsu.)Yours could be kettlebell sport or improving your deadlift personal record. This is where you do your best, most dedicated work and actively train to improve your performance goal.

Buffer Days are used to maximize the potential of your Free and Focus Days.

Use Buffer Days to provide some tender-loving care and smooth out the rough areas that may have developed during your Focus Days. For me, this is more mobility work and some gentle stretching. After a Focus Day of grappling other humans for 3 hours, I need a buffer day to help me workout the kinks. Placing another Focus Day immediately after a BJJ Focus Day would quickly lead to overtraining, for me at least.

Buffer Days can and should be placed before and after most Focus Days, but can be used very well before Free Days also to help prepare you for a day or two of leisure.

The only issue you may have is if you actually have more than one focus. For example, trying to up your deadlift PR and and win the BJJ world championship in the same month. But it can be done. It takes another level of care and attention. But that’s exactly what you use those buffer days for. Planning and physical prep.

If you need some guidance on putting it all together I do offer online coaching for other professionals and practitioners. I know it can be confusing at times and I’m here to help.

The Story of Sgt. Bailey and 100 Boots...

I wanted to share a story with you about a person that, although I hated at the time, helped shape many of my approaches to training and to life.

Almost exactly 30 years ago I arrived at Marine Corps boot camp Parris Island. And although all of my drill instructors were incredibly intimidating, there was one that was absolutely brutal.

His name was Sgt. Bailey.

I feared this man.

He was very creative in his methods of creating chaos and stress. But he promised us that at the end of 13 weeks we would be squared-away and sharp.

He didn’t lie.

One of his favorite tricks was to sneak into the squad bay (barracks) while we were sleeping and throw all of our boots into a huge pile in the center of the room. Then he would wake us up in a panic and expect us to find our boots and be dressed within 30 seconds.

This was impossible.

All of our boots looked exactly the same and it was everyman for himself. It was pure chaos for several minutes. And we never made it on time. So of course we were punished.

Sgt. Bailey enjoyed that very much.

But as he promised, at the end of 13 weeks, we were all working together as a team and we could in fact find our boots and be dressed and on line within 30 seconds.

The transformation was impressive if not incredible.

And as he was torturing us with his creative stressors he would repeat one phrase to us …”Boys, we will practice chaos until you develop control.”

And it worked. So I apply and honor that spirit ever since.

It seems to resonate with other folks as well. So much so that our Chaos to Control training banners are the most popular. We also get quite a few requests for shirts with the same slogan. Those are on the way as well.

But for now, if you’d like to pick up one of those training banners I created a code to take 15% off until tomorrow. There are only a few left.

Snag those here: Chaos to Control banners. Use the code JCB upon check out. That will work on any gear by the way.

Play-Based Warm Up

Play-based goodness.

Often times our training is too medicinal, too sterile, not fun enough. Not engaging enough. We take people through dry preplanned warm-ups and movement prep and hope they engage.

We forget that they are human. We are training humans that are searching for meaning and expression. We are working with humans that are looking for community and communication.

Partner work/play is the ideal situation to create and encourage adaptations and dexterity.

The sample below is super simple to implement. All you need is a yoga block and two willing players.

And although some coaches try to coach their student/athletes to perform bear crawls “correctly”. I would encourage you to allow your student/athletes solve this little movement riddle themselves using a task-based approach as opposed to a shape-based approach.

Enjoy.

If you’d like to experience this approach in person please check out our Play Craft | Physical Creative Live Workshops.

How to Free Your Creative Spirit

A friend of mine created a beautiful poster size print of Corita Kent’s 10 Rules for Artists. Although these rules were originally written for her art students, you could easily apply and embrace these rules for your own movement or martial art practice and life in general. You can check out her work here:

Three Daughters Studio

Below is the link to check our Corita Kent’s books on Amazon. If you choose to purchse via that link I may earn 11 cents. Gracias and merci.

Learning by Heart- Teachings to Free your Creative Spirit.

Greasing the Groove

Are you looking to improve a general strength training exercise? Maybe pull-ups or push-ups? Maybe something a bit more technical?

I’ve got the perfect solution for you.

Just a quick personal example.

This sweet little method helped me go from 6-8 pull-ups to 21 clean reps in 3 months. It helped my oldest son achieve a personal pull-up record of 23. And I’ve been using this method successfully for over 20 years with students and athletes to get them stronger, add some lean muscle mass and build confidence in their physical skills.

This method goes by three different names:

• Post-synaptic facilitation or just synaptic facilitation. (Geek)

• Grease the Groove or GTG for short. (Pavelite.)

• Practice (most folks.)

In order for this method to work best you need these three elements to be present:

Basically, you pick a skill/exercise that you’d like to improve and you perform low rep sets of that exercise very frequently though-out your day.

A few tips that will help you progress smoothly:

• Set a target number. I needed 20 pull-ups in the Marines to score a 100% on my PFT (Physical Fitness Test.)

• Don’t train to fatigue. If your form breaks down at repetition 5, stop around your third rep.

• Perform this practice in a convenient location. In the example of my oldest son, we placed pull-ups bars on the kitchen door frame. Every time he went into the kitchen, which seemed like a 876 times per day, he had to perform a set of pull-ups. In my example, the pull-up bars were outside the bathroom. No pull-ups? No bathroom.

• General strength training exercises work best. Think push-up, pull-up or pistol squat, but honestly, you can use this method to improve any skill, mental or physical, fine or gross motor. I’ve even used this technique to help with speaking another language.

  Why do I love this method and you will too?

• Using GTG helps you improve quickly without leaving you exhausted. For example, although I practice GTG all day I’m still fresh to train hard at my Jiu-Jitsu (BJJ) later in the day.

• It’s very simple to implement. There’s way too much complexity in the field of physical conditioning and preparation. It doesn’t need to be complex and you’ll experience this directly when your practice GTG.

• It helps keep us mentally and physically sharp. You will think better and feel better by sprinkling some movement throughout your day.

Thanks for reading and watching. Let me know if you have any questions in the comments. Going back to old school.

3 Things You Need to Get Better at Brazilian Jiu-Jitsu

How do you get better at Brazilian Jiu-Jitsu?

You practice of course.

But practice is a very deep and rich conversation. Things can complicated quite quickly.

And although I love the science of motor learning, I like to keep things super simple in concept and design. 

This is why I fell in love with this simple concept I read about from MMA fight Frank Shamrock. 

Embracing the Seasons of Jiu-Jitsu

If you want to grow your mind, your body, your movement practice or your Brazilian Jiu-Jitsu skills you have to plant seeds.

The seeds of tomorrow's brilliance, your shiny new skills, your beautiful new body and Jiu-Jitsu are planted in the soil of today's activities.

That begins right now.

It begins with what you're putting in your mind and your body. How you're cultivating the soil and how you're tending the seedlings. 

So many of us live in a perpetual harvest mode.

We just want to reap a harvest all the time. But we're not willing to plant the seeds, to tend the seeds and to take care of it.

There is a natural progression to everything in life: you plant, then cultivate and then finally you harvest.

When we were farmers everyone knew this intuitively. And the results were self-evident: it's just the way things are. 

Plant. Cultivate. Harvest.

But that's all changed today.

In today's culture everyone wants to go from plant to harvest.

We get frustrated when we join a BJJ school and aren't brown belts in 6 months. We get upset when we start a diet and don't lose 10 pounds in 2 days.

Cultivation. This is the step we've lost touch with. But it's exactly where the power lies.

And it's this step that you have the most control over.

And it takes place totally with your movement and Jiu-Jitsu practice. 

In fact, I would go as far as stating that Cultivate & Practice (as a verb) are quite synonymous. 

So don't worry about your training year or your 8-week cycle. Master your day. Cultivate daily rituals that will lead to the beautiful type of fruit your looking to enjoy. 

Master your day and all else will follow. 

The Way of The Physical Creative

The Physical Creative is more than just another brand. It is a lifestyle, a choice, a calling to choose the most simple, strongest and most sustainable path. It’s a path dedicated to Strength & Art.

It is an attempt to live a more simple life, to be less stressed, to take it easy and be gentle on yourself and those around you in your day-to-day life and training.

The Physical Creative is about the "being" and not the "bling." It's about the process and the practice (as a noun & verb) and not being overly attached to the external outcome. It is the combination of discipline and surrender.

The Physical Creative is taking our strength and arts out of the dojo and gym and into the world. 

Here's what I believe.

• Brazilian Jiu~Jitsu is about much more than positions and foot-locks... to me anyways. Those are great, but it’s also about freedom, fun, challenging myself and finding flow, working on something interesting, living a life I’m crazy about, making a difference and creating a legacy for my sons.

• That you are the author and creator of your own unique Brazilian Jiu~Jitsu experience from the very first day you enter the Dojo or academy. Brazilian Jiu-Jitsu is the vehicle but the journey is completely up to you.

• That you can create meaning from your BJJ training that extends far beyond the walls of your academy into your life and career.

The Dojo is always open!

Logan Says follow The Way of The Physical Creative or Get a Knuckle Punch

Two Recent Interviews...

I must apologize. I've been MIA for the past few months. I've been traveling a lot with speaking gigs and kettlebell workshops at various locations, which is always fun because I get to meet so many cool people but tough because other things get put on hold.

Like creating some awesome content for you.

But I'm back now, so let's get caught up.

I recently had the awesome pleasure of being on 2 wonderful podcasts where we talk about the Gentle Art of Brazilian Jiu-Jitsu,  and Physical Preparation for BJJ and life.

You can check them out here:

Show the Art Podcast 

Fight Camp Conditioning Podcast.

The Body is a Musical Instrument

As part of my daily ritual, I read at least 10 pages, often much more if I can get some alone time. Sometimes it's a book that I'm revisiting for the 100th time, as in this case, and sometimes it's a new book I recently picked up. As I read, I'd like to share with you the parts that really jump out at me. 

The following few paragraphs were written by my mentor Frank Forencich, creator of Exuberant Animal. 

It's taken from an essay called "Learning from the Inside Out." It's part of a collection of essays from his book called "Change Your Body Change the World."

I think you'll like it. I added some notes within the text also. I think you'll clearly see how this all relates to learning Brazilian Jiu-Jitsu very easily. Enjoy.

 "Musicians everywhere are united on this score. Theoretical abstractions don't carry much weight in music education; it's time-on-task that makes the difference.

Learn to play by playing.

Learn to move by moving.

Keep at it.Immerse yourself in the process and participate fully.

Practice. Practice. Practice.

Abstract knowledge is nice if you can get it, but it's action that makes the musician.

In this sense, music and physical education are simply different expressions of the same physical education process. Africans have known this for a long time, ( *I would also argue Brazilians and indigenous cultures.) but in the West we have yet to realize the common ground between music and movement. We segregate  athletics and music into different departments, often located at opposite ends of the campus. We use different curriculums and require that athletic and music teachers undertake entirely different courses of study and earn separate credentials.

But this isolation and segregation reveals a deep misunderstanding of physical learning.In fact, the musician and the athlete are engaged in a learning process that is far more similar than different. Ultimately, the biggest difference between the musician and the athlete is that the athlete works with big muscles of the butt, thighs and core, while the musician works with smaller muscles of the fingers, arms or mouth. But both artists are ultimately after the same objective: quality movement that's smooth, powerful and lively. Both are working the nervous system, sensation and motor feedback loops to produce highly coordinated, orchestrated movement.

In fact, as a thought experiment, let's try putting music teachers in charge of physical education and physical educators in charge of music. Yes, there would be a transition period with plenty of noise and wasted effort in the process, but ultimately everything would work out very nicely indeed. Musicians and coaches are both physical performance teachers after all.

So let's get back to the fundamentals.

Leave the abstractions for a another day. Get some movement going, then refine it as you go. 

Play the music, play the body, play the drum. Play Jiu-Jitsu!

It's all the same thing."