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Published about 1 year ago • 5 min read
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Stress Mastery
I have always loved to experiment. I love data and objective metrics. I love to check in on the subjective feelings along the path. In other words, I love to apply my creativity in a structured way and see the results.
Yesterday, I completed in a Brazilian jiu jitsu competition. This is my part of my seasonal training and personal promise to myself that I reach outside my comfort zone at least once per quarter. This is the kind of challenge that always requires added focus while offering the opportunity to test new and existing protocols. My curiosity helps to harness the necessary discipline making whatever challenge I face more fun and less distressing.
Here is what I did leading up to this.
Competition Routine
6 weeks out
tighten up diet to strict keto / carnivore - the diet that personally works best for me, all the way to match day.
maintain 4 days strength training & 4/5 days jiu jitsu (even at 46 years old, I am fortunately able to do this because of the positive stress tools I use)
breath protocols for morning, real-time and recovery
maintain creatine supplementation 5g / day all the way to match day
3 weeks out
reduce the strength training to 2x per week
include extra rounds of sparring and cardio
focus sauna and cold on endurance protocols
breath protocols for morning, real-time and recovery
1 week out
use an O2 restrictive mask for both morning breath work as well as cardio while doing lower intensity workouts to support faster recovery for my body.
maintain breath protocols for real-time and recovery
stop strength training
include rehab exercises and mobility routines
Brazilian Jiu Jitsu training shifts to focusing on flow and movement only, no heavy sparring.
focus sauna / cold recovery protocols
Match day
drink coffee, drink collagen and eat a protein / fat breakfast 6 hrs before. Steak and eggs.
Breathwork morning 2 rounds to activate my system
30 minutes before match, take creatine 10g
Breathwork right before - 3x inhale focused using nose
Ice water bucket for hands and arms immersion.
The results + my thoughts...
I got Gold in one division and Silver in the other, a good showing for sure. I have had a lot going on in my recently so focusing solely on the competition was far from my mind or capability. Nevertheless, adhering to my plan even at 80% turned out to be successful.
I have adapted this similar programming for a number of different competitions events for both myself and other athletes. I encourage you to take the structure and adapt it for yourself if you have an upcoming challenge on the horizon.
And as always, if you have questions, reach out. I am here to help.
All the best in training,
Matt
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