BB with increased strength focus

[K.B.]

I am starting to plan my next BB. I am running it late spring. It will be strength first option most-likely unless I will go for the S&S/Pullups variation.

There are few recommendation in the book for BB option with increased strength focus:

- Do only the first 5 weeks of Block 1/BB.
- Strength train 3 x week during Block 1, instead of SE work. Adjust E sessions accordingly.
- Stay in the lower ranges of E work during Block 1 (30 minutes).

I know that there are some TB-ers who done that according to some reddit posts/comments. Can you share your experience with that option please? I have few questions..

- Did you keep the your main strength cluster for the BB? Or you used some "special" cluster more useful with BB?
- Did you go over 5 weeks?
- Did you go over 30min for E?
- What was the difference between standard strength first BB version and this modified one?

I am thinking of something like that:

First 5 weeks:

- M/W/F - MS Operator
- T/Th/Sat - LSS runs for 30-45min

6-8 weeks
- M/W/F - Alpha SE
- T/Th/Sat - LSS runs for 30-45min

Clusters
- MS - still thinking about cluster. Possible option - 3-4 unilateral lifts (ex: weighted reverse lunges, 1 arm DB press/rows)
- Alpha - some sort of assistance work that can be done with higher reps (ex: dips, pullups, goblet squats, core)

Appreciate comments/thoughts!

Bark, Op with Base Building works very well, as long as you're not a Green protocol athlete. I do it fairly often myself. If you decide to go with Op - I'd recommend keeping it simple;

1. Op 3 x week, either 'Grunt' or 'SWAT' cluster is fine. Or variations of each.
2. Use a training max.
3. use a training max.
4. E 3 x week. No more than 30 minutes if you're a recreational athlete (i.e not occupational/goal specific). Go longer once in a while if you feel like it for your personal satisfaction, but don't make it a habit. If you're doing 'Strength-First', then strength should remain a relatively high priority. Don't let excessive running cut into your strength development if you can do without.

5. Do the above for 6 weeks to round the Op block out and then switch to SE for the last 2-3 weeks, or stay with Op throughout. You can also do the unconventional approach for the last 2-3 weeks in place of SE (i.e KB swings/Pull-ups etc.)

Keep in mind if you're a recreational athlete you don't need concentrated periods of SE - you can get your SE through Fun-Runs, HIC, Finishers and Fighter-Bangkok. Or schedule 3 week SE blocks throughout the year. Recreational athlete = SE optional.

Thank you KB! Appreciate that. Should I keep E for the last 2-3 weeks or should I switch to HICs?

It depends. How would you rate your current aerobic/E ability? Where does it need to be for your goals? What are you planning on doing for the rest of the year? If your E isn't quite on par with where you'd like it to be - and you know you'll be mostly Black for the rest of the year - then keep it E. If you're generally satisfied with where it's at for your goals, then switch to HIC after 5 to 6 weeks. As a recreational athlete you have a lot of flex. Keep in mind aerobic training doesn't just stop with E. Most of the HICS - Hills, track work, Fast 5, MeatEater, BOO, all train the aerobic system. They're just not necessarily training the same aerobic components that strict/heartrate controlled LSS does.

[Barkadion]

It depends. How would you rate your current aerobic/E ability? Where does it need to be for your goals? What are you planning on doing for the rest of the year? If your E isn't quite on par with where you'd like it to be - and you know you'll be mostly Black for the rest of the year - then keep it E. If you're generally satisfied with where it's at for your goals, then switch to HIC after 5 to 6 weeks. As a recreational athlete you have a lot of flex. Keep in mind aerobic training doesn't just stop with E. Most of the HICS - Hills, track work, Fast 5, MeatEater, BOO, all train the aerobic system. They're just not necessarily training the same aerobic components that strict/heartrate controlled LSS does.

This the explanation I was looking for.. Thank you, KB!

LSS for me is the healer of my vascular system, HR, and BP. It is very therapeutic for me. My best vital signs were after finishing my first BB last year.

I will keep LSS for the last 3 weeks.

Awesome!

[Barkadion]

Yes. SQ/BP/WPU+DL.

Thank you!

[Barkadion]

What about Easy Week principal? Woukd that still be applicable with this programming? Like skipping LSS day or running less on weeks 3,6?

Thanks!

[Luca91]

I am starting to plan my next BB. I am running it late spring. It will be strength first option most-likely unless I will go for the S&S/Pullups variation.

There are few recommendation in the book for BB option with increased strength focus:

- Do only the first 5 weeks of Block 1/BB.
- Strength train 3 x week during Block 1, instead of SE work. Adjust E sessions accordingly.
- Stay in the lower ranges of E work during Block 1 (30 minutes).

I know that there are some TB-ers who done that according to some reddit posts/comments. Can you share your experience with that option please? I have few questions..

- Did you keep the your main strength cluster for the BB? Or you used some "special" cluster more useful with BB?
- Did you go over 5 weeks?
- Did you go over 30min for E?
- What was the difference between standard strength first BB version and this modified one?

I am thinking of something like that:

First 5 weeks:

- M/W/F - MS Operator
- T/Th/Sat - LSS runs for 30-45min

6-8 weeks
- M/W/F - Alpha SE
- T/Th/Sat - LSS runs for 30-45min

Clusters
- MS - still thinking about cluster. Possible option - 3-4 unilateral lifts (ex: weighted reverse lunges, 1 arm DB press/rows)
- Alpha - some sort of assistance work that can be done with higher reps (ex: dips, pullups, goblet squats, core)

Appreciate comments/thoughts!

Bark, Op with Base Building works very well, as long as you're not a Green protocol athlete. I do it fairly often myself. If you decide to go with Op - I'd recommend keeping it simple;

1. Op 3 x week, either 'Grunt' or 'SWAT' cluster is fine. Or variations of each.
2. Use a training max.
3. use a training max.
4. E 3 x week. No more than 30 minutes if you're a recreational athlete (i.e not occupational/goal specific). Go longer once in a while if you feel like it for your personal satisfaction, but don't make it a habit. If you're doing 'Strength-First', then strength should remain a relatively high priority. Don't let excessive running cut into your strength development if you can do without.

5. Do the above for 6 weeks to round the Op block out and then switch to SE for the last 2-3 weeks, or stay with Op throughout. You can also do the unconventional approach for the last 2-3 weeks in place of SE (i.e KB swings/Pull-ups etc.)

Keep in mind if you're a recreational athlete you don't need concentrated periods of SE - you can get your SE through Fun-Runs, HIC, Finishers and Fighter-Bangkok. Or schedule 3 week SE blocks throughout the year. Recreational athlete = SE optional.

Hi i want to try this...in block one do you suggeste to use a 90% of training max like in wendler 531?
Thanks K.B

[DocOctagon]

I am starting to plan my next BB. I am running it late spring. It will be strength first option most-likely unless I will go for the S&S/Pullups variation.

There are few recommendation in the book for BB option with increased strength focus:

- Do only the first 5 weeks of Block 1/BB.
- Strength train 3 x week during Block 1, instead of SE work. Adjust E sessions accordingly.
- Stay in the lower ranges of E work during Block 1 (30 minutes).

I know that there are some TB-ers who done that according to some reddit posts/comments. Can you share your experience with that option please? I have few questions..

- Did you keep the your main strength cluster for the BB? Or you used some "special" cluster more useful with BB?
- Did you go over 5 weeks?
- Did you go over 30min for E?
- What was the difference between standard strength first BB version and this modified one?

I am thinking of something like that:

First 5 weeks:

- M/W/F - MS Operator
- T/Th/Sat - LSS runs for 30-45min

6-8 weeks
- M/W/F - Alpha SE
- T/Th/Sat - LSS runs for 30-45min

Clusters
- MS - still thinking about cluster. Possible option - 3-4 unilateral lifts (ex: weighted reverse lunges, 1 arm DB press/rows)
- Alpha - some sort of assistance work that can be done with higher reps (ex: dips, pullups, goblet squats, core)

Appreciate comments/thoughts!

Bark, Op with Base Building works very well, as long as you're not a Green protocol athlete. I do it fairly often myself. If you decide to go with Op - I'd recommend keeping it simple;

1. Op 3 x week, either 'Grunt' or 'SWAT' cluster is fine. Or variations of each.
2. Use a training max.
3. use a training max.
4. E 3 x week. No more than 30 minutes if you're a recreational athlete (i.e not occupational/goal specific). Go longer once in a while if you feel like it for your personal satisfaction, but don't make it a habit. If you're doing 'Strength-First', then strength should remain a relatively high priority. Don't let excessive running cut into your strength development if you can do without.

5. Do the above for 6 weeks to round the Op block out and then switch to SE for the last 2-3 weeks, or stay with Op throughout. You can also do the unconventional approach for the last 2-3 weeks in place of SE (i.e KB swings/Pull-ups etc.)

Keep in mind if you're a recreational athlete you don't need concentrated periods of SE - you can get your SE through Fun-Runs, HIC, Finishers and Fighter-Bangkok. Or schedule 3 week SE blocks throughout the year. Recreational athlete = SE optional.

Hi i want to try this...in block one do you suggeste to use a 90% of training max like in wendler 531?
Thanks K.B

Dude... the answer is in the post you quoted, not once, but twice! How much of the actual book have you read?