Inspired by The Rise of Superman: Decoding the Science of Ultimate Human Performance by Steven Kotler, these are methods and tips to consistently trigger a “flow” state where you can perform optimally.

Flow Prerequisite #1: Set clear, simple, measurable goals not related to the distant future or affected by emotions and fear (stay in the now), but still relevant to your Overall goals

Flow Prerequisite #2: instant feedback/tight feedback loop to help correct mistakes and feel accomplishment without being distracted from the goals.

Flow Prerequisite #3: challenging struggle level, tasks should be on average 4% more difficult each time you attempt them but still manageable

Flow cycle:

Training cycles can be repeated over a week in the context of training or a month in the context of competition,

1. struggle ( Train Hard)
2. release: do something relaxing (take a walk, train light)
3. flow
4. Recovery
5. Repeat

Weekly training schedule

1. Saturday → Tuesday: Train and drill, increasing intensity incrementally over the week
2. Wednesday: Active rest
3. Thursday: roll hard
4. Friday: Recovery and rest
5. Repeat

Monthly Competition schedule

1. 1st to 3rd week: repeat the weekly training schedule.
2. Competition Week: active rest, (train, drill, and roll light)
3. The day before the competition: disconnect from jiu-jitsu and relax.
4. Competition day: perform, focus on the competition and nothing else.
5. Day after competition: rest and recover as needed.
6. Repeat