This is not about what you put in your mouth. This is a way to train, developed in it’s entirety from the teaching of the amazing Matt Hall, the Juggle Sensei. Having seen him on stage a couple of times previously, I first met Matt properly in 2006 at the Sydney Juggling convention where he outlined this technique (and some others, such as pyramid training) for me and a few others in the class. We’ve only hung out a few times since, but his approach to circus and to life in general are always inspiring for me. Thanks, Matt 🙂
I’ve used this spreadsheet method several times now for a bunch of different disciplines and have taught it to many others, but it only occurred to me in a frivolous face-post that it could be considered a diet – something that makes you better (or has a specific aim) through restricting the things that you eat (practise). Often it has the very foodie side effect of not getting to have (practise) the fun treats, simply because it takes up time that you would otherwise spend playing or in less structured training. It’s totally not for everyone as we all practise differently, but I like it very much when I’m in need of some structure in my circus training. One thing to note is that it’s not really a beginner tool – you could use it after not very long on your chosen path, but it’s hard without a teacher. It’s more aimed at people with some solid knowledge who really want to make the most out of training time.
I use it for two main outcomes:
- to train tricks/sequences to performance level.
- to polish up things I think I should be better at!
I aim to make my whole diet last between 45 mins and 1hr 15mins. If it’s shorter I feel like it’s not enough, and longer than that gets very boring when I’m doing it for the 20th time… This tends to be between 8 and 12 tricks, with a reasonably comprehensive warm-up. So how do you create your own personal diet?
First thing – choose what you want to do. Are you aiming for a specific trick or tricks? Do you want to clean up something, be it some base level movements or some nasty sequences you’re going to put in your next show? Do you just want to work on the latest thing you learned? Do you want to work on a family of moves? All of these are fine, but will inform greatly on how you use your time. It’ll also make a big difference in how long the diet lasts in terms of days/months/years…
Second – list the diet tricks*. If you’re working on, for example, a siteswap heavy routine, you probably want to include all the tricky ones you’re thinking of putting in. If it’s a specific thing you’re aiming for (i.e. 5 clubs, one of my current diets), then it’s probably good to put a few good training patterns in. If you’re on basics, make sure you do things on both sides, and if you’re working sequences, make sure you’ve got a clear start and finish. (*I’ll keep using the word ‘tricks’, actually it can be much broader than this, especially when you get into conceptual stuff and sequences)
Third, define what success is for each trick. sometimes it’s an amount of time, sometimes it’s a number of catches or rotations, sometimes it’s doing it clean. This is very much dependent on what the prop/discipline is, and what you’re hoping to achieve.
Decide how many times you are going to do the tricks. This one is often tricky to get right, so, as with everything, be prepared to change it. I normally go for 3, 5 or 10, depending on what I’m looking for in the trick – if it’s more an entry trick then I’ll go for lower numbers. If I’m looking for polishing something I’ve got reasonably ready then I might do 10. 5 seems a good average but sometimes can take forever…
Finally, work out what your warm-up is going to be. At the very least it should include the tricks on the list so you aren’t testing them in isolation. Usually you’ll include some other stuff too, especially entry tricks that will help, (e.g. 50505, 55500, 55550 etc for 5 clubs, or the component parts of a sequence that’s part of your diet).
Put it all on a page like this one: Rob juggling spreadsheet (follow the link for a downloadable file you can edit, or scroll down to look at one of my current diets). This was my initial 5 club diet, with some vanity backcrosses included. It looks pretty different now, because it’s important to adapt your diet to meet your needs as you go, which I’ll describe shortly.
Go! Try out your diet. Put the date in the top row each time you try it and measure your success rate. Personally I like to do my entire warm up then my entire trick list, because it feels more authentic to performance pressure, but some people like to train the trick and then test it immediately. Don’t Cheat! You don’t get to just say ‘Oh, that one doesn’t count’ on stage… Put your success rate in to the box; you can either do this a a simple number – e.g. 3 (out of 5); as a slightly more lenient number- e.g. 3clean + 1(messy); or as a best attempt if you’re not getting there at all – e.g. 0 (45 catches), where success was defined as 50. Once you’ve tried it a few times and entered the data, you should be getting a good grasp of it and you can adjust the diet as you need:
- Does it take too long? take some stuff off until you are ready and put them back on later.
- Are the tricks are of a good level for you or are they out of reach? Note that a string of zeros is not necessarily failure, especially if your technique is improving or you are seeing slow progress (for example, I have yet to break my 3c back cross success barrier, but it’s definitely better!).
- See if you’re getting the right number of goes and adjust accordingly.
- Are you nailing it? if you get full marks on something a few times in a row, think about clearing it off the list and putting the next thing there – you can always move it to the warm-up if you want to keep working at it a bit.
- Keep mental notes and written ones! This’ll help you improve a lot, and will also put some relevance on numbers when viewed from the future – E.g. I’ve put things like ‘in a terrible mood today’, or ‘no time for proper warm-up!’.
A couple of bits of general advice. Firstly, take some breaks and don’t exclusively do the diet unless you really feel you’ve got the focus. Make sure you take the time to have some treats! It’s pretty easy to overdo it if you’re not careful and put yourself off the idea entirely. Secondly, and probably most importantly, you will plateau and not feel like you are progressing. This is absolutely normal, and in fact it is when internalisation is done; which is a huge element in the learning process. The times when you achieve rapid improvements are a result of hard work during the plateaux, so don’t overstress when it feels like you’re headbutting a brick wall! However, if a pattern/trick/sequence is really not getting better, seek advice – a good teacher will speed up the progress of your diet success pretty quickly, but it’s up to you to seek them out. *Edit* Finally, mix up your practise sessions before you do the recording section of the diet. Try blocked practise, interleaved practise and random practise and see which works best for you! (see the top comment for a tiny expansion on this).
Here are a couple of my diets from this autumn. Annoyingly I’ve been carrying an injury for the past month so it’s been very hard to keep up with them, especially with the rest of life getting in the way but I’m happy with the work so far, and I’m almost ready to get stuck in again…
5c diet This is a long term one for me, I’m aiming to work my neglected left side and actually get both 5c and 3c backcrosses. I’ve had good long runs in the past of both, and also in training during this time, but seldom under pressure. The numbers are pretty shocking, but this one is a full year diet for me so I’m happy enough, especially as I can really see progress in my ability to do other things not on the list! I’ve also done things like adding back cross doubles, which is now running well, and in general all of the patterns are really improving, even if the numbers aren’t.
click on the image for a zoomed version
Contact staff diet This one is about cleaning up my wrong (evil 😉 ) side, and doing a refresher on some contact basics as I haven’t really been practising it for several years – I’ve totally got stuck in a rut but have become inspired again recently through dragonstaff. So… Was pretty horrified by the first set of numbers, but it’s improved pretty fast and I think Ill be updating it soon. On the downside, my evil matrix is killing me…
click on the image for a zoomed version
I love using this training technique – it exposes weaknesses and refines skill, both of which are very positive things! I’ve used/taught it for clubs, poi, balls, hoops, acro, contact staff, staff juggling, contact ball, isohoop, hats… and I’m pretty sure it could be adapted to literally any circus discipline – it’s just a case of being able to quantify what success is and acting accordingly. I do LOVE that you can watch your progress in writing and really see how you are improving. On the downside, it can be hard to stick to, especially if you get too excited and overdo it… Please do ask me if you’ve any questions, and once again a big thanks to Matt for getting me started on it.