How do I pick the right training intensity for each session?

Intelligent intensity management is what separates practitioners who train for decades from those who burn out or get injured within a few years. A simple framework is to designate one or two sessions per week as high-intensity where you roll hard and push your limits. Two sessions should be moderate intensity with a mix of drilling and rolling. One session should be low intensity focused on flow rolling, drilling, or recovery work. Before each session, check in with your body. Assess your energy levels, any pain or soreness, and your stress levels from work and life. If you are exhausted, a hard session will likely result in poor performance and increased injury risk. Save hard sessions for days when you feel fresh and motivated. Communication with your training partners is essential. Let them know what intensity you are looking for that day. Over time, you develop an intuitive sense of when to push and when to pull back, which is a skill as valuable as any technique.