My Hybrid Training Split

Grappling, Mobility, Strength, Aesthetics, Athletics. All on a strict time budget

Gm Gents,

As mentioned in my last post, I’m on specimen mode (read here)

• Strength up

• Body control up

• Mobility up

• Fighting up

• Cardio up

• Body fat down

Many of you have asked for my training split, so here it is.

But before you go & copy this, remember:

• I’ve been training for a decade

• My nutrition is on point

• I live a pro-androgenic lifestyle

• I’m more interested in exploring training styles than peak performance

This training split is what works for me given my unique biology, goals, constraints, and environment

My Current Split:

• Jiu Jitsu → 3x/week (1.5 hr)

• Weightlifting → 3x/week (45 min)

• Striking → 3x/week (15 min)

• Trigger sessions → Daily

• Mobility → Daily

• Swimming & Road work → When applicable

This may sound like a lot, but it isn’t. I’m the busiest I’ve been in 3 years and still have ample time for training.

If you don’t have time to train, you’re either:

1. Bad at time management

2. Not creative enough

3. 1 and 2

The key here is creative planning. Learn how to layer your training in with your lifestyle.

Deciding when to train

I don’t schedule training. To be fair I don’t schedule anything. I go based on how I’m feeling in the moment.

If you struggle to get sessions in, schedule them. Try different training times & see which has the lowest friction.

The goal is to let intuition take over. But you have to earn it.

Intuition is built off of experience and data

The perfect training split is one that:

Remove all assumptions that you have to follow a program. I never have. Use programs as inspiration & tailor them to your needs

Can’t to an hour-long session? Do Trigger sessions

Hate going to the gym? Train outside

Need accountability? Join a class

My Split

Grappling

I train BJJ 2-3x/week. Enough to improve while sparing muscle mass & recovery

BUT when I first started I was going 6x/week. 

When I go to jiu-jitsu, I try not to use my athleticism (unless I'm rolling with my gym nemeses) 

My objective is not to get "in-shape" with BJJ, I'm already in shape. I'm trying to get better at the art of grappling.

I don't take pre-workout before BJJ, I take nootropics (cistanche or ginkgo). I want to hardwire whatever I'm drilling that day into my subconscious.

Learning new sequences is cognitively demanding. They’re called lectures for a reason.

To expedite this process, I do a lot of visualization. Practicing moves in my head. I'll focus on one sequence and play it over & over again

I think about training when I go to bed. Actively problem-solve counters and submission chains from that day.

The next day, I use those chains. Its as if I'd trained them 100 times before. 


This is how you acquire skills:

• Learn (make synaptic connections)

• Instruct (get the body involved)

• Reflect

• Repeat