Day 0 - Conditioning assessment We are asked to perform a testing protocol before beginning the program. Essentially, it's this: 12-minute max distance test (Cooper test), 60s heart rate recovery, max push ups, max pull ups, max time front plank. Here are my results: 12-minute max distance: 2.21km ...

It has been a year since my last entry. I only managed to train BJJ once or twice and I didn't do much in terms of conditioning. With remote work for the next few months, I'll put BJJ on hold. Joel Jamieson released an 8 (or 12) week training program focused on general endurance. You could say it's ...

So the last few times I came here back in January, the forum was down. I don't know since when it is functional, but I'm happy to continue logging my training. Hopefully, my BJJ gym will open soon, so the focus is more on conditioning for now, with strength training 2 times a week. Here are the last...

GPP block 3 - concentric focus, week 2, day 1 - conditioning (Tempo)
Goblet squat: 35 5x8 (2:0:2:0), 40s rest, RPE 7
DB floor press: 25's 5x8 (2:0:2:0), 40s rest, RPE 7
Lat pulldown: 60 5x8 (2:0:2:0), 40s rest, RPE 7
Cardiac output: 15 mins @ 138 avgHR

GPP block 3 - concentric focus, week 1, day 5 - strength Aerobic plyometric (2-to-1 plyometric box jumpbacks) : BW, 10s ON : 20s OFF, 20 rounds DB split squat (normal tempo) : 55's 3x3, 3 mins rest, RPE 7-8 DB bench press (normal tempo) : 60's 3x3, 3 mins rest, RPE 7-8 Pullup (normal tempo) : BW 3x...

GPP block 3 - concentric focus, week 1, day 4 - conditioning (HRI + HICT) HRI (on elliptical) : max resistance, 10s sprint, keep HR under 170, 15 rounds HICT (tire sled drag) : 15 mins @ around 155-160bpm avgHR with 25lbs So my HR monitor broke =( It's a two year-old Garmin watch, but it's not reli...

GPP block 3 - concentric focus, week 1, day 3 - strength Aerobic plyometric (incline plyo pushup) : BW, 10s ON : 25s OFF, 15 rounds Romanian deadlift (normal tempo) : 225 5x3, 3 mins rest, RPE 7-8 A1. Military press : 100 4x3, 30s rest, RPE 8 A2. Band-assisted plyo pushup : BW 4x5, 3 mins rest Ches...

VenomousCoffee wrote: Fuck you, 2020

I'll drink to that.

GPP block 3 - concentric focus, week 1, day 2 - conditioning (Tempo) Goblet squat : 35 4x10 (2:0:2:0), 40s rest, RPE 7 DB floor press : 25's 4x10 (2:0:2:0), 40s rest, RPE 7-8 Lat pulldown : 60 4x10 (2:0:2:0), 40s rest, RPE 7 Cardiac output : 15 mins @ 137 avgHR I lowered the weights a bit because o...

GPP block 3 - concentric focus, week 1, day 1 - strength Aerobic plyometric (side to side pogo jump) : BW, 10s ON : 30s OFF, 20 rounds A1. Back squat : 185 3x3, 30s rest, RPE 7 A2. Box jump : BW 3x5, 3 mins rest B1. Bench press : 135 3x3, 30s rest, RPE 7 B2. Band-assisted plyo pushup : BW 3x5, 3 mi...