What's one win from this week? Big or small. 👇

The Soviets thought the exact opposite. In this video, we explore one of the most overlooked principles in Soviet sports science—a recovery method that began with Russian physiologist Ivan Sechenov in 1903 and later influenced generations of Soviet coaches, Olympic athletes, special forces instructors, and sports scientists. You'll discover why simply sitting still between heavy sets may actually reduce your performance, how active recovery affects both the muscles and the nervous system, and why elite Soviet athletes trained relaxation just as seriously as strength. We begin with Sechenov's groundbreaking experiment, where he discovered that lightly moving one limb helped the fatigued limb recover faster than complete rest. This simple observation became the foundation of active rest in Soviet training. You'll also learn about the hidden phenomenon known as **muscle thixotropy**—how your muscles become stiffer within seconds of remaining motionless. Just like ketchup becomes thick when left undisturbed and flows after being shaken, your muscles behave in a surprisingly similar way. This video explains: • Ivan Sechenov's revolutionary recovery experiment (1903) • Why Soviet coaches discouraged sitting between hard sets • The science of muscle stiffness and thixotropy • Why shaking your arms and legs improves recovery • How active movement restores nervous system function • Pavel Tsatsouline's "shake the water off your hands" cue • Why boxers instinctively shake out their arms between rounds • How active recovery improves circulation and muscle readiness • Dr. Anatoliy Bondarchuk's concept of neuromuscular memory • Why the final exercise of your workout may influence future performance • Yuri Verkhoshansky's Complex Training system • Post-Activation Potentiation (PAP) explained • Why Soviet coaches often finished sessions with explosive movements • Lev Matveyev's research on muscle relaxation • Why elite athletes relax faster than beginners • The hidden performance killer called coordination enslavement

This week I want to: ☐ Train ☐ Improve fitness ☐ Work on mobility ☐ Simply get started What's your goal this week? 👇

When it comes to athletic success in combat sports, there is a crucial, yet often overlooked, component. According to the American College of Sports Medicine, it's crucial to start your hydration process several hours before training - especially if you're preparing for a session longer than 60 minutes or in a hot environment. Aim for 5-10ml of fluid per kilogram of bodyweight in the 2-4 hours leading up to the training session. So a 100kg athlete should drink 500-1000ml. Adding salt to your fluids and foods before training can help with fluid retention. When it comes to hydration during your training, it's important to note that sweat loss is highly individualised. To determine your personal hydration needs, you should calculate your hourly sweat rate by following these steps. Weigh yourself immediately before and after your training. Keep track of your fluid intake during the session. Subtract your post-training weight from your pre-training weight, then add the liters of fluid consumed during the session. Divide this number by the duration of your training session in hours to obtain your hourly sweat rate. This will provide a more personalized guideline for your fluid intake during training. Even after you've finished exercising, your body continues to lose fluids through sweat and urine. This means that to effectively rehydrate, you need to consume more fluid than you've lost. For every kilogram of bodyweight lost through sweat, you should consume 1.25-1.5 liters of fluid. But sweat isn't just water leaving your body. It's a cocktail of vital elements. Sodium is the main component, but the amounts can vary. Sweat also contains smaller but equally important amounts of potassium, calcium and magnesium. This is why simply replacing water isn't enough during intense training - you also need to replenish these crucial electrolytes. The average sodium concentration in sweat is roughly 1 gram per liter - however, this can vary widely between athletes. If you notice that your sweat leaves white marks on your skin and clothing, this number may be higher for you.

This past weekend, my Brazilian Jiu-Jitsu coach was over for a seminar. Before yesterdays sessions and also this morning, we had the chance to spend some time working on breathwork. It was a great reminder that, no matter your experience level, it's often the fundamentals that have the biggest impact. Breathwork is one of those fundamentals, yet it's something most of us never take the time to practise. That got me thinking that it would make a great place for us to start our journey together here in the community. Before we dive into more advanced breathing techniques over the coming weeks, it's important to start with the basics. Breathing is something we do automatically, but very few of us have ever been taught how to do it well. Our breathing changes depending on how we feel. When we're stressed, anxious or under pressure, our breathing often becomes faster and shallower. By learning to take control of our breathing, we can begin to influence how we feel rather than simply reacting to it. This week, I'd like you to try one of the simplest and most effective techniques: **Box Breathing**. It's used by athletes, military personnel, emergency responders and many others who need to stay calm and focused under pressure. ### How to do it 🫁 Breathe in slowly through your nose for **4 seconds** ⏸️ Hold your breath for **4 seconds** 🌬️ Breathe out slowly for **4 seconds** ⏸️ Hold for **4 seconds** Repeat this cycle for **3–5 minutes**. As you practise, try to breathe into your stomach rather than lifting your shoulders. Don't force the breath—keep it slow, smooth and controlled. I've included a short video below that will guide you through the exercise. Give it a try every day this week and let us know how you get on. **Question for the community:** Have you ever deliberately practised breathwork before, or is this your first time trying it? What did you notice after a few minutes of Box Breathing? https://youtu.be/oN8xV3Kb5-Q?is=go8-iffRRMS_VwRi