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Starting an 8-week BB strength first cycle using fighter strength template(BS,BP,WPU,DL) cluster and plan to move on to operator/black after the 8 weeks. Would you guys recommend I finish of the full 12 weeks of fighter before switching to operator for re-testing purposes, or adjust my working sets/reps to re-test at 8 weeks when the BB is completed? I plan on incorporating BJJ in to my BB 2-3 days/week. My goal is to hit four conditioning sessions per week on top of the two strength sessions and one day of full complete rest. I need to work on my LSS, so that will be my priority on gym-based conditioning, whether its a run, row, or swim. I will keep a training log and note any outside factors that I thought had an impact on training. My maxes yesterday for fighter are as follows:

BS:315
BP:305
DL:405
WPU:BW+95


Still reading through the conditioning book, so not completely sure how to outline the conditioning days, but I can post up my planned schedule later if anyone's interested.

Open to any input especially based off past experience. This is my first TB block.

Looks solid. My input:

Run Base for a full 12 weeks as you've outlined and stick to Fighter for all of it if you really want to hammer LSS/E. Keep it simple, no need to fuss around with changing up reps and templates after 8. 12 weeks is the norm for professional runners doing an aerobic base phase.

Are you concerned about SE at all? Not saying you need to be, it's not mandatory-- but if you are consider running Bangkok version of Fighter, and sub in one day of strength-endurance circuits in place of one of your LSS runs. Could be Tango circuits or progressive week-by-week Alpha.

Don't expect to make great strength progress while building up your aerobic base. Look to maintain max-strength while focusing on improving aerobic/endurance capacity. Make max-strength your best friend again after Base, when you start Op/Black. Don't be alarmed if your max-strength drops a little during Base, it all comes back and then some when you get into Continuation, other posters here will confirm. Aerobic training and max-strength cause opposing adaptations in the body, Joel Jamieson has a great article on this I can dig it up and post it if interested.

Use a training max, at least for the first 4-6 weeks until you get a feel for you work capacity with the added LSS.

DocOctagon wrote:Looks solid. My input:

Run Base for a full 12 weeks as you've outlined and stick to Fighter for all of it if you really want to hammer LSS/E. Keep it simple, no need to fuss around with changing up reps and templates after 8. 12 weeks is the norm for professional runners doing an aerobic base phase.

Are you concerned about SE at all? Not saying you need to be, it's not mandatory-- but if you are consider running Bangkok version of Fighter, and sub in one day of strength-endurance circuits in place of one of your LSS runs. Could be Tango circuits or progressive week-by-week Alpha.

Don't expect to make great strength progress while building up your aerobic base. Look to maintain max-strength while focusing on improving aerobic/endurance capacity. Make max-strength your best friend again after Base, when you start Op/Black. Don't be alarmed if your max-strength drops a little during Base, it all comes back and then some when you get into Continuation, other posters here will confirm. Aerobic training and max-strength cause opposing adaptations in the body, Joel Jamieson has a great article on this I can dig it up and post it if interested.

Use a training max, at least for the first 4-6 weeks until you get a feel for you work capacity with the added LSS.

Do you think adding in the extra SE every other week as a third day in place of an LSS or HIC would interfere with the base building process? If not, I'll go ahead and add that in to the schedule.

Rough draft so far:

Base Building Strength First(Fighter I/A Template)

Standard Cluster
BS
BP
DL:Second day of week
WPU:First day of week

SE Alpha:

These are just a handful of my favorites I can see using with the SE Alpha Template, haven't decided which ones to use:

KBS
GHDSU
Dips
Slam Ball
Box Jumps
Lunges
Sandbag Get Up
Wall Ball


Endurance:
Run/Row/Swim/Ruck
Triples

HIC:
BJJ

Rough Outline of first 8-12 weeks BB strength first template:

Day 1:Strength(BS/BP/WPU)/HIC*
Day 2:E/HIC*
Day 3:E/HIC*
Day 4:Strength(BS/BP/DL)/HIC*
Day 5:E/HIC*
Day 6:SE
Day 7:Rest


*Possible days of BJJ rolling. Only plan on hitting 2-3 days throughout week, these are just possible days where I can make the practice. Adjust days based on recovery

Tyr0331 wrote:

DocOctagon wrote:Looks solid. My input:

Run Base for a full 12 weeks as you've outlined and stick to Fighter for all of it if you really want to hammer LSS/E. Keep it simple, no need to fuss around with changing up reps and templates after 8. 12 weeks is the norm for professional runners doing an aerobic base phase.

Are you concerned about SE at all? Not saying you need to be, it's not mandatory-- but if you are consider running Bangkok version of Fighter, and sub in one day of strength-endurance circuits in place of one of your LSS runs. Could be Tango circuits or progressive week-by-week Alpha.

Don't expect to make great strength progress while building up your aerobic base. Look to maintain max-strength while focusing on improving aerobic/endurance capacity. Make max-strength your best friend again after Base, when you start Op/Black. Don't be alarmed if your max-strength drops a little during Base, it all comes back and then some when you get into Continuation, other posters here will confirm. Aerobic training and max-strength cause opposing adaptations in the body, Joel Jamieson has a great article on this I can dig it up and post it if interested.

Use a training max, at least for the first 4-6 weeks until you get a feel for you work capacity with the added LSS.

Do you think adding in the extra SE every other week as a third day in place of an LSS or HIC would interfere with the base building process? If not, I'll go ahead and add that in to the schedule.

Not at all. SE is classified as E if I remember correctly. It's closer to being a cardio workout than it is strength. Just remember you shouldn't be doing any HIC during Base.

Tyr0331 wrote: HIC:
BJJ

Rough Outline of first 8-12 weeks BB strength first template:

Day 1:Strength(BS/BP/WPU)/HIC*
Day 2:E/HIC*
Day 3:E/HIC*
Day 4:Strength(BS/BP/DL)/HIC*
Day 5:E/HIC*
Day 6:SE
Day 7:Rest


*Possible days of BJJ rolling. Only plan on hitting 2-3 days throughout week, these are just possible days where I can make the practice. Adjust days based on recovery

Looks good. The "HIC" had me confused there for a sec but I see that's BJJ, so all good.

Thanks for the input.. I read both books in two days so I kinda feel overloaded with into. Keep having to go back to chapters for referencing but I just need to get going with it and adjust as I go. One thing I can't find that I thought I remember reading was about warmup before strength work and accessory work right after strength. Day 1 tomorrow.

Tyr0331 wrote:Rough draft so far:

Base Building Strength First(Fighter I/A Template)

Standard Cluster
BS
BP
DL:Second day of week
WPU:First day of week

SE Alpha:

These are just a handful of my favorites I can see using with the SE Alpha Template, haven't decided which ones to use:

KBS
GHDSU
Dips
Slam Ball
Box Jumps
Lunges
Sandbag Get Up
Wall Ball


Endurance:
Run/Row/Swim/Ruck
Triples

HIC:
BJJ

Rough Outline of first 8-12 weeks BB strength first template:

Day 1:Strength(BS/BP/WPU)/HIC*
Day 2:E/HIC*
Day 3:E/HIC*
Day 4:Strength(BS/BP/DL)/HIC*
Day 5:E/HIC*
Day 6:SE
Day 7:Rest


*Possible days of BJJ rolling. Only plan on hitting 2-3 days throughout week, these are just possible days where I can make the practice. Adjust days based on recovery

Looks pretty solid. Do you plan to do E in the AM and BJJ in the PM so its evened out more and you don't risk injury, etc?

It's going to be different every week. I program on the fly based on my work schedule. Started this week and was able to hit both strength days mon thurs(today). Hit a row/run/row triple on Tuesday. Plan to roll tomorrow morning with E session in evening. SE and BJJ on Sat. That's just the gym stuff but all week I've been up in the mountains hiking with heavy ruck and rock climbing so I think I've covered the E for this week. I rarely get injured but I agree overtraining will increase the risk of it so I have to listen to my body more than anything