Improving Recovery, Rehabbing Injuries, and Training Smart in BJJ

Hey, we’ve made it to episode 100 of the Strenuous Life Podcast!!!  Thanks to everyone for downloading, rating, reviewing and sharing it – I really appreciate it!

If you don’t already have one then first go and download a podcast app for your iPhone or your android phone.  Honestly, listening to podcasts has changed my life because it allows me to stimulate my brain while commuting, doing cardio, etc.  The ability to turn downtime into learning time could be a gamechanger for you too!

You can listen to episode 100 on the player below but it’d be even better if you subscribed to my Strenuous Life Podcast which is available on iTunes, Google Play, Soundcloud, or Stitcher.

For today’s episode I talk to BJJ black belt Sean McHugh.  I’ve known him and trained with him for 16 years, so I was super-stoked to have him on the podcast.  We covered a lot of important material including

How to train your training partners so that they can help you get better as fast as possible Strategies for optimal post workout recovery  BJJ injury prevention and rehabilitation How the teaching of BJJ has evolved since the art was introduced to North America Beginner’s teaching progressions, and should you let people spar on the first day of class? The dark side of MMA, including concussions, addictions, and lack of options after leaving the sport How to continue training when life is kicking the crap out of you And much more…

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Are You Just Not Getting Any Better? Here are 3 Steps to Bust Your Training Plateau

When you’re training hard, hitting a training plateau can be incredibly frustrating.

But first of all, let’s hit on an important distinction.

A training ‘slump’ and a training ‘plateau’ are two different things…

I go into detail about the differences between slumps and plateaus in this article here, but basically a slump is a relatively short-lived event, one to four weeks long, in which your skill level actually goes down.  Usually it’s caused by a specific cause, for example illness, overtraining, or not enough sleep.  Fix the underlying cause and your level starts to improve again.

But when you’re in a plateau you don’t get any worse.  The problem is that, no matter how hard you try, you just don’t get any better either.

It’s one thing to suffer if you’re making progress towards a goal; at least there’s light at the end of the tunnel.  Suffering without progress is much harder to deal with.

A plateau typically lasts much longer than a slump – often one to six months.  It seems like it’s never going to end.  And it’s doubly frustrating because during this time your  training partners usually insist on continuing to make progress, which widens the gap and leaves you even further in the dust.

Everybody deals with plateaus if they only train long enough.

In the video below, which I shot right at the end of a frustrating cardio session, I talk about the three steps to break out of a training slump…

First, don’t freak out. Plateaus are a normal part of any long learning or training process.

Of course jiu-jitsu players hit slumps, but it happens in every endeavor.

Runners hit plateaus when their running times just stop improving. Academics hit plateaus when they just don’t have any new insights. Businesses hit plateaus when they just stop growing.

Plateau Buster 1 – Try to Identify the Underlying Cause of the Plateau

This isn’t always possible, but if you can figure out what’s causing your plateau then you can fix it.

For many people the underlying cause is training volume.

Maybe you’ve gotten as good as you can get training twice a week.  Yes, every time you go to class you learn something new, but in between classes you also forget stuff.  Maybe at twice a week the knowledge flows into your cup as fast as it drains from it, and that’s what’s causing » Continue Reading.

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Should You Train When You’re Really Tired?

I recently came back from Europe and just got clobbered by the 9 hour time difference. But I was really missing jiu-jitsu, so I made sure to get in a training session on my first full day back.

Was it an epic roll with 110% intensity?  Not so much…  It was a very controlled roll, focussing on just a few positions, with lots of discussion and analysis breaks.

Something is better than nothing.

After that workout I shot a video to help you decide whether you should train on days when you’re so tired you can’t see straight. I also covered some concrete examples of how to modify your training if you do decide to go to the gym exhausted.  And finally I shared a trick I often use to get me motivated on days when I just don’t feel like training.

The funny thing is that after getting up at 2 am, training at about noon, and editing the video that I was so tired I accidentally split the video up into two separate videos.

Oh well, if uploading two shorter videos instead of one longer video is the worst that happens to me today then I figure it’s still a pretty good day.

If you often find yourself  not getting enough sleep but still wanting to train then I think these two videos (part 1 and part 2) might be useful!

(By the way – I’m fully aware that some of my advice contradicts what I said a long time ago in my Dojo of the Rising Sun article –  that approach led to a pinched nerve in my neck because of overtraining. Today’s advice is informed by trying to learn from those mistakes once in a while and then passing that information on to you.)


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Adam Singer on Modern MMA Training and Competition

Stephan: I’m here today with my friend, Adam Singer, who runs The HardCore Gym in Athens, Georgia.  He is probably best known for being Forrest Griffin’s MMA coach during the formative years of Forrest’s career. He’s also a jiu-jitsu black belt and has trained tons of fighters. I’m really looking forward to picking his brain about […]

Should I Do Extra Conditioning for BJJ?

To condition or not to condition, that is the question… Whether ’tis smarter for your body to strain under barbells and long distance runs, or ignore all that stuff and just focus on getting more mat time. This is NOT an article about general fitness, or about achieving a goal in another sport. If you […]