Triples, Big Six, and Daily Dozen

I am currently at a point in my life where I need to get as many things done as possible...and do it well. I need to work as an exercise instructor, teaching a bodyweight exercise class 2x a week back to back. I need to train BJJ frequently to assure skill progression for Pan Ams. I need to get good grades in my classes for Physical Therapy School applications. Finally, I feel the need to become stronger, faster, and increase my work capacity.

I approached this haphazardly and stressed myself WAY TOO MUCH. I took 18 credit hours, committed to strength training 5 days a week (including work), trained 3-4 days a week in BJJ/ Judo, and took up more personal training clients. As a result, I became injured, over trained, stressed, and mean. I look back at the past few years of my life and saw myself making the same mistakes. Taking on too much at once and driving myself to the point of exhaustion and depression.

Does this need to happen to achieve what you want? I thought it did, and I was wrong. I have pushed myself too hard too many times and I have finally realized my mistake. I have realized i just need to take a step back and BREATHE. Once I acknowledged this, things did not seem so bad. I started reading about the idea that 80 percent of your results come from 20 percent of your efforts. 80 percent is a low B. That is not good enough for me; consequently, I thought of something a little different. Why not make it so that each 20 percent of the effort you give yields 80% and transforms your numbers into something better than perfect.

I recently have read a lot of material by Mike Mahler, Pavel Tsatsouline, Dan John, and Steve Maxwell. I enjoyed reading it and feel enlightened from the material that I have read. I would suggested reading these expert's materials and hopefully you will take away as much as I have. This brings me to presenting you with several ideals which I have started to aide me in my progress.

Start the day with joint mobility drills. It improves coordination, decreases pain, promotes healing, and is a great way to wake up. I strongly recommend Steve Maxwell's Daily Dozen.

Set goals for the day, the week, and the month. Setting goals with differing time frames helps you attack what needs to be done and allows you to label priorities. It will also prevent procrastination.

Choose your big six exercises which address your goals. When choosing your "big 6" limit it to compound movements. I think the 5 Pillars by Mike Mahler is a great place to start. Addressing a pull and a push for both upper body and lower body is a great place to start. A great finale is to link it all together with exercising the core/trunk. Steve Maxwell present a list of exercises for fighters here. If you really want to focus on strength gains, cycle series of a "big 3"

Approach your workout with a set x rep of 3x3. It is a great place to get started and will aide tremendously in strength gains. Size can also be addressed in the 3x3 workout scale by increasing frequency and decreasing rest between sets. Another note, NEVER FAIL!

Finally, REST. Rest is probably the most important part of the entire ordeal. If you do not rest, you cannot recover. If you do not recover, you cannot perform in any endeavor.

Unleash the Beast!