Most strength & conditioning programs look simple on the surface… 3x5, 5x3, 4x8 — done, right? Not quite. The real information is in the metrics behind the sets and reps. Understanding these lets you auto-regulate training — which is especially important for combat athletes with chaotic schedules, variable fatigue, and high skill-training volume. Let’s break down the main ones. 1. Intensity (%1RM) What it is: Intensity is often prescribed as a percentage of your one-rep max (1RM). Example: - Squat at 80% 1RM for 5 reps This works well for: - Powerlifters - Olympic lifters - Athletes on fixed weekly schedules Programs like Jim Wendler’s 5/3/1 use this approach effectively because training stress is predictable and controlled. The Problem for Combat Athletes If you’ve: - Sparred hard - Had multiple grappling sessions - Cut weight - Slept badly Your “80% day” might feel like 90%. That’s why rigid percentage systems often fall apart when skill training, travel, competitions, and recovery fluctuate. 2. Velocity & Contraction Type Velocity-Based Training (VBT) What it is: Using bar speed to gauge intensity and fatigue. Example: - Stop the set when bar speed drops below a threshold This helps you: - Avoid unnecessary fatigue - Maintain power output - Track readiness It’s great in theory — but requires tech (and discipline) that most gym setups don’t have. Contraction Type (Tempo & Eccentric Focus) This controls how the lift is performed. Examples: - 3-second eccentric (lowering phase) - Paused reps - Explosive concentric Why it matters: - Slower eccentrics increase time under tension - Pauses build positional strength - Explosive intent improves power transfer to sport For fighters, this is gold because it improves control, stability, and force production without always increasing load. 3. RPE (Rate of Perceived Exertion) RPE = How hard the set felt. Scale example: - RPE 10 = Max effort (no reps left) - RPE 8 = Hard but controlled (2 reps left) - RPE 6 = Easy working set

Knee pain is one of the most common issues in athletes, especially in sports involving grappling, running, jumping, and frequent changes of direction. While long-term rehab should address strength, tissue tolerance, and movement quality, there are reliable short-term strategies that can reduce pain and allow you to continue training productively. This article focuses on using movement, isometrics, and intelligent warm-ups to create a temporary analgesic (pain-reducing) effect without masking serious injury. Understanding the Knee: More Than a Simple Hinge The knee is primarily a hinge joint, but it also has a rotational component. It moves through: - Flexion and extension (bending and straightening) - Tibial internal and external rotation, especially in deeper knee angles Ignoring this rotational element often leads to incomplete warm-ups and poor joint preparation. Start With Controlled Range of Motion Before loading the knee, restore gentle motion and joint awareness. Knee CARs (Controlled Articular Rotations) Slow, controlled knee CARs help: - Lubricate the joint - Improve neuromuscular control - Reduce stiffness-related discomfort Perform these through pain-free ranges with control, not speed. Banded Tibial Rotation Using a light band around the lower leg: - Practice internal and external tibial rotation - Keep the movement slow and controlled - Stay within comfortable ranges This primes the knee for rotational demands common in sport and reduces “tight” or restricted sensations. Isometrics: Your Best Tool For Pain Reduction Long-duration isometric contractions have a strong analgesic effect. They reduce pain sensitivity and improve tendon and joint tolerance without irritating tissues. Pre-Training Isometrics (Pain Reduction Focus) Use these early in your session. Split Squat Isometrics - Hold the bottom or mid-range position - Keep torso upright and knee tracking naturally - Start bodyweight, add load once tolerable

We live in the age of “performative training.” Scroll any platform and you’ll see it instantly: half-rep lifts with cinematic lighting, flashy pad combos that would never land in a real fight, impossible mobility drills, and workouts designed more for views than results. Sexualized content, gimmicks, and algorithm-friendly nonsense dominate feeds — not because it works, but because it performs well. And the danger? New trainees mistake popularity for credibility. With AI now capable of generating fake physiques, fake workouts, edited training clips, and outright misinformation, there has never been a more important time to understand what real training actually looks like — and where it happens. Spoiler: it’s not in a 30-second reel. The Algorithm Doesn’t Care About Your Progress Social platforms reward spectacle, not substance. They reward: - Novelty over consistency - Shock value over fundamentals - Aesthetic movements over effective ones - Entertainment over education That’s why you see circus-style exercises with no measurable transfer to sport or performance. That’s why coaches feel pressure to “dance for the algorithm” instead of teaching well. And that’s why many trainees bounce from trend to trend without building any real base. If it looks impressive but can’t be explained simply, progressed logically, or reproduced consistently — it’s probably content, not coaching. What Has Worked Since the Dawn of Training Strip away the filters, trends, and marketing. The methods that build fighters, athletes, and resilient bodies have not changed much in decades — and in many cases, centuries. They are simple. They are boring. They work. Across strength & conditioning, boxing, MMA, wrestling, jiu-jitsu, and kickboxing, the foundations remain: - Progressive overload - Repetition of core skills - Technical refinement - Structured conditioning - Recovery and consistency - Coaching feedback - Time under tension and time on task No shortcut replaces these.

The mistake people make is thinking goals are predictions. They’re not. They’re targets that guide effort. Example: - Bench press improving from 80kg → 90kg doesn’t guarantee better performance - But it does guarantee structured training, progressive overload, and accountability That alone is valuable. Examples of Good Q1 Performance Goals These are measurable, achievable, and time-bound: - Bench press: 80kg → 90kg - Chin-ups: 0 → 1 strict chin-up - Broad jump: 2.0m → increase distance - Sprint times, conditioning tests, grip strength, etc. You may not see a perfect transfer to competition — but you will know if you’re progressing. Applying the Same Thinking to Skills Practice Skill training often feels “unmeasurable,” but that’s only because we don’t apply constraints. Instead of: “I want better takedowns” Try: - “I’m going to attempt 5 takedowns per round today” - “I’m going to enter on the legs at least once per roll” - “I’m only finishing from single-leg this round” You’re not measuring perfection — you’re measuring intent and repetition. Goal Setting for BJJ (Realistic Examples) Not everything has to be technical. Some of the best BJJ goals are behavior-based: - Train 3x per week, every week in Q1 - Compete once per month - Do one competition rule-set round every session - Film and review one round per week These goals don’t rely on winning, talent, or motivation — just consistency. Why This Matters Without measurable, achievable goals, you end up chasing an ideal version of yourself that never arrives. - “I want to be more athletic” - “I want better jiu-jitsu” - “I want to feel sharper” Those aren’t goals — they’re wishes. Clear constraints turn vague ambition into daily action. Final Thought Goals don’t need to predict performance. They need to: - Be measurable - Be achievable - Create structure and consistency Do that in the weight room, skill training, and BJJ — and Q1 won’t be perfect, but it will be productive.

You’ve hyperextended your elbow. Maybe it was an armbar you were a fraction late to tap to. Maybe you posted awkwardly, missed a grip, or slipped during a scramble. Either way, the result is the same: a painful, unstable-feeling elbow that doesn’t quite trust being locked out anymore. The good news? Elbow hyperextensions rarely involve damage to just one structure. The not-so-good news is that this means recovery isn’t about “fixing one thing” — it’s about restoring tolerance across the entire joint. Below is a simple, gym-based, return-to-sport framework to help guide your rehab back toward full training. This isn’t medical advice, but a sensible loading progression used successfully across grappling, MMA, and strength sports. Key Principle: Progressive Exposure, Not Protection The elbow doesn’t get better by avoiding movement forever. It gets better by gradually reintroducing load, range, and speed in a structured way. We’ll break this into three overlapping phases: 1. Initial Phase – Calm things down and restore control 2. Mid Phase – Build capacity and tissue tolerance 3. Performance Phase – Prepare the elbow for sport-specific demands You don’t “graduate” overnight — these phases bleed into each other. Phase 1: Initial Phase – Restore Control and Reduce Threat Goal: Maintain movement, reduce pain sensitivity, and reintroduce low-load strength without aggravation. 1. Elbow CARs (Controlled Articular Rotations) Slow, intentional elbow CARs help: - Maintain joint range of motion - Improve proprioception - Reduce stiffness without excessive stress Guidelines: - Pain-free or minimal discomfort only - Slow tempo - Daily or near-daily exposure Think control, not stretching. 2. Isometric Holds Near End Range Isometrics are excellent early on because they: - Reduce pain via neural mechanisms - Build strength without joint movement - Restore confidence in vulnerable positions Examples: - Elbow extension holds against a wall - Isometric push into a rack post - Light kettlebell or band-based holds