October 21, 2007
Monitoring Morning Heart Rate
Longtime readers will recall that I’ve written about overtraining, under-recovering and exercise-induced illness before (e.g. Don't Get Sick and Overtraining in MMA). It sucks to have a streak of hard training sessions interrupted by the flu, and being overtrained makes catching that flu almost inevitable.
About the only objective measure of overtraining I know of is to track morning resting heart rate. To do this take your pulse before you get out of bed: after a week of doing this you'll have a pretty good idea of what your normal rate is. If your heart rate on a given morning is 10% or more higher than normal you might be coming down with something and/or be inadequately recovered from your last training session.
Most mornings I reach for the stopwatch and take my pulse for 30 to 60 seconds. These days I’m usually reading between 42 and 44 beats per minute. If I wake up and my heart rate is higher than usual - more than, say, 46 beats per minute - I monitor my body and energy levels very carefully that day. If I notice other signs of sickness (e.g. fatigue, sore throat, etc.) then I will either train very lightly or not train at all that day.
Another advantage of tracking resting heart rate is that it can tell you when your fitness is increasing or decreasing. A gradually decreasing resting heart rate usually indicates improving aerobic (and possibly anaerobic) fitness. Your resting heart rate can also go down if you lose a lot of weight, since your heart now has less body mass to force your blood through.
On a side note, one of my fitness goals is directly related to resting heart rate. I’ve been doing a lot of running and cardio recently, and my goal is to wake up one of these mornings and find out that my resting heart rate is 39 beats per minute or less. Wish me luck!
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About the only objective measure of overtraining I know of is to track morning resting heart rate. To do this take your pulse before you get out of bed: after a week of doing this you'll have a pretty good idea of what your normal rate is. If your heart rate on a given morning is 10% or more higher than normal you might be coming down with something and/or be inadequately recovered from your last training session.
Most mornings I reach for the stopwatch and take my pulse for 30 to 60 seconds. These days I’m usually reading between 42 and 44 beats per minute. If I wake up and my heart rate is higher than usual - more than, say, 46 beats per minute - I monitor my body and energy levels very carefully that day. If I notice other signs of sickness (e.g. fatigue, sore throat, etc.) then I will either train very lightly or not train at all that day.
Another advantage of tracking resting heart rate is that it can tell you when your fitness is increasing or decreasing. A gradually decreasing resting heart rate usually indicates improving aerobic (and possibly anaerobic) fitness. Your resting heart rate can also go down if you lose a lot of weight, since your heart now has less body mass to force your blood through.
On a side note, one of my fitness goals is directly related to resting heart rate. I’ve been doing a lot of running and cardio recently, and my goal is to wake up one of these mornings and find out that my resting heart rate is 39 beats per minute or less. Wish me luck!
Labels: conditioning
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October 12, 2007
Gripfighting (Using Your Legs)
Grip fighting is very, very important in grappling. Getting your preferred grip and preventing your opponent from getting his grip is a key component of setting up throws with the gi, takedowns without the gi, sinking chokes, passing the guard, sweeping your opponent from the guard, and so on. In fact it's hard to think of aspect of grappling where gripping isn't important.
Most of the time gripfighting involves you using your hands and arms to fight your opponent's hands and arms. Once in a while, however, it is possible to use your legs in the gripfighting battle. When you bring your legs into the gripfighting equation you will win every time, given the strength disparity between your legs and your opponent's arms.
Below I'm going to give a few concrete examples, both drawn from gi-grappling. This is because it is generally a lot tougher to remove a grip from your sleeve than from, say, your wrist. Similar techniques can definitely be used in no-gi sparring.
spiderguard
Originally uploaded by Gracie Barra Tampa
Most of the time gripfighting involves you using your hands and arms to fight your opponent's hands and arms. Once in a while, however, it is possible to use your legs in the gripfighting battle. When you bring your legs into the gripfighting equation you will win every time, given the strength disparity between your legs and your opponent's arms.
Below I'm going to give a few concrete examples, both drawn from gi-grappling. This is because it is generally a lot tougher to remove a grip from your sleeve than from, say, your wrist. Similar techniques can definitely be used in no-gi sparring.
spiderguardOriginally uploaded by Gracie Barra Tampa
Let's say that you're the guy on the right in above photo. You're trying to pass someone's spider guard: they are controlling your sleeves near the wrist and have one or both feet on your biceps. If you were to stand up and put your left foot on the inside of his left thigh you could then pull your arm back and rip his grip off your sleeve. Your foot would pin his leg and make it impossible for him to follow your arm as it retracts backwards.
Another time you can use your legs while gripfighting is if you and your opponent are both standing and he is controlling your sleeve at the wrist or even just grabbing your wrist (if his grip is strong). To force him to release his grip lift your knee up, place it on the top of his hand/wrist, and then extend your hips, stripping his grip off. Be aware that if you use this trick too often your opponent will eventually be able to grab your leg as you try it, but used in moderation it should take him completely by surprise. Finally remember to be gentle with this technique in training - you can hurt your partner if you do it fast.
Jiu-jitsu submissions are all about using your whole body to attack a single part of your opponent's body, and grip fighting is no different. Using your legs in this context is like bringing a gun to a knifefight, something I'm 100% in favor of!
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