Programing Operator I/A or Operator

[Hellequin]

Being in the second week of BB I am going ahead to plan my Operator or Operator I/A program for the next phase.

Short facts: 33yo, LEO (shifts..), family father (responsibilities...), martial artist, recovering from a knee surgery (not doing sprints atm)

I am now not sure if I should go for Operator or the Operator I/A template.
I have 2 fix days I always can go to the gym: Monday & Friday - on Wednesday I can go to the gym 2 of 3 times. The third time we go to the gym in our campus but we only have 1 barbell and 1 rack. So there are days I will not be able to hit the gym on those Wednesdays.

Strength:

What I am thinking I could do (Operator I/A):

Cluster: Squat/Bench/WPU/DL (DL in week 1 and 3 on Fridays)

Week 1: Mon/Wed/Fri 75%/75%75% - normal HIC the whole week
Week 2: Mon/Fri 80%/80% (doing more sets, 6-7?) - Wed: doing a SE Circuit, more KB-Swings or additional HIC (having a lot of kettlebells, dumbbels, stationary bikes, rowers, etc.) - harder HIC the whole week
Week 3: Mon/Wed/Fri 85%/85%/90% - easy HIC the whole week - doing E at the weekend

This would lead to a training block of 3 weeks but only 8 trainings instead of 9 - I always have the option of doing a 9th training session IF the rack isn't occupied in week 2. The conditioning would be something like med/hard/easy.

I could do the same with Operator, leaving 1 training away if necessary. But I am not sure, if this would be a good plan.

After the strength session I am going to do my swings and farmers walk als written in the 'ageless athlete'. Love to do swings, love to do getups, love to do farmers walks!

Conditioning:

As I wrote above I am recovering from a knee surgery. I had a 'nice' run last week and since then I am again in pain. So my conditioning during BB is mainly AIRDYNE and stationary bike until my knee gets better (planning those things with my doctor and my physical therapist).

I am going with the Black protocol.
I do my martial arts training every Tuesday. I am going to count it as HIC, due to making a lot of hard intervals and sparring like things.
There are evenings I have to stay at home with my kids (my wife also has her plans). I have kettlebells at home and there is a hill in front of our house. So, the second HIC will be one with kettlebells and bodyweight movements at home or as soon as I recovered with hillsprints or apex in front of our house. In week 3 I an going to do my third HIC or a SE-session at the campus if there is no possibility for my strength program.

Summary:
1x HIC on Tuesdays (martial arts)
1x HIC on Saturday or Sunday
1x HIC OR SE on Wednesdays of week 2
1x E on Saturdays or Sundays of week 3

Option: Doing a HIC session right after one of the strength-trainings. There are days I would have enough time to do this. With the option to have an additional day off at the weekend, this could be a nice solution.


Overall Conclusion:
Monday: Strength
Tuesday: Martial arts = HIC
Wednesday: Strength or HIC/SE
Thursday: rest/recovery
Friday: Strength
Saturday: HIC or E
Sunday: rest/recovery

There are weeks we have special commitments on the job - there are very busy weeks with my family and there is life going on. So this week would be the perfect week. I am aware of the fact that not every week works like this.
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My question now is, if I can get enough volume in my strength-program if I will have weeks with only 2 training sessions. Is it a good idea to do some SE Circuits instead? How is the overall programing so far?

Thank you!
Hellequin

[WallBilly]

My personal opinion is, you are very active, and missing 1 workout every 3 weeks isn't going to kill you.

If you're that worried about it, you could add some volume (do a few more sets) on Monday and Friday of the "light" week.

[Hellequin]

If you're that worried about it, you could add some volume (do a few more sets) on Monday and Friday of the "light" week.

I think that is what I am going to do!