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I’m planning on switching to Zulu I/A with a back squat/deadlift cluster. Need to hammer my conditioning for the next 8-12 weeks. Estimating 2 two a days a week . With the single strength lift per session I want to hit a circuit training using kettlebells and body weight movements. For endurance, I will be training BJJ, running, and rucking. Anyone who has any experience with Zulu, looking for some advice based on previous experience. Have a few ideas for the circuits training sessions, but I’m open to suggestions on those

I started Zulu a while ago with a Squat/Fighter Pullups and Bench/Fighter Pullups cluster.

I had to stop due to popping a rib at BJJ but I plan on revisting it in the future with heavy BJJ/Conditioning volume.

It would of had me doing high rep pullups 4x a week and 2x Squat and bench sessions.

In and out of the gym in less than 20 mins and plenty of time to recover for a second hard session in the arvo.

Tyr, I've run more Zulu than Operator, just because it is easier for my schedule. What I might consider is running it like this:

Day 1: SQ, some conditioning or circuits
Day 2: Farmers walks, swings, then some short HIC or your circuits
Day3: LSS if you need it
Day 4: SQ, some conditioning or circuits
Day 5: DL, some circuits
Day 6: whatever is missing

I think this layout will keep your legs and hips fresher. But that may be me being past my prime talking.

TBPenguin wrote:Tyr, I've run more Zulu than Operator, just because it is easier for my schedule. What I might consider is running it like this:

Day 1: SQ, some conditioning or circuits
Day 2: Farmers walks, swings, then some short HIC or your circuits
Day3: LSS if you need it
Day 4: SQ, some conditioning or circuits
Day 5: DL, some circuits
Day 6: whatever is missing

I think this layout will keep your legs and hips fresher. But that may be me being past my prime talking.

Would you place some sort of Pressing and WPUs on day #6?

Barkadion wrote:

TBPenguin wrote:Tyr, I've run more Zulu than Operator, just because it is easier for my schedule. What I might consider is running it like this:

Day 1: SQ, some conditioning or circuits
Day 2: Farmers walks, swings, then some short HIC or your circuits
Day3: LSS if you need it
Day 4: SQ, some conditioning or circuits
Day 5: DL, some circuits
Day 6: whatever is missing

I think this layout will keep your legs and hips fresher. But that may be me being past my prime talking.

Would you place some sort of Pressing and WPUs on day #6?

I could do one day of push press in place of one deadlift day. Taking a break from WPU since I will be doing a lot of high rep pull ups with my ground PT

Trying to figure out with the shorter MS sessions, if I should take the extra time to do a full on circuit, or just do a finisher and save the endurance sessions for the evening

Tyr0331 wrote:

Barkadion wrote:

TBPenguin wrote:Tyr, I've run more Zulu than Operator, just because it is easier for my schedule. What I might consider is running it like this:

Day 1: SQ, some conditioning or circuits
Day 2: Farmers walks, swings, then some short HIC or your circuits
Day3: LSS if you need it
Day 4: SQ, some conditioning or circuits
Day 5: DL, some circuits
Day 6: whatever is missing

I think this layout will keep your legs and hips fresher. But that may be me being past my prime talking.

Would you place some sort of Pressing and WPUs on day #6?

I could do one day of push press in place of one deadlift day. Taking a break from WPU since I will be doing a lot of high rep pull ups with my ground PT

Trying to figure out with the shorter MS sessions, if I should take the extra time to do a full on circuit, or just do a finisher and save the endurance sessions for the evening

I’d be interested to see your final design..

On the other hand.. you might not need it if you do some sort of KB pressing movements with your circuits..

Barkadion wrote:

TBPenguin wrote: Day 6: whatever is missing

I think this layout will keep your legs and hips fresher. But that may be me being past my prime talking.

Would you place some sort of Pressing and WPUs on day #6?

Bark, for me, that setup would allow me to get my conditioning done during the week and I wouldn't really need to do anything on Day 6. I could have two full days off. For Tyr, I don't know his time needs or what he wants to do in his circuits. I might do some combo of swings and pushups in those circuits. I was kind of figuring when he said a combo of KBs and bodyweight he would be getting those, plus maybe some pullups or something. So I left it as "whatever is missing."

TBPenguin wrote:

Barkadion wrote:

TBPenguin wrote: Day 6: whatever is missing

I think this layout will keep your legs and hips fresher. But that may be me being past my prime talking.

Would you place some sort of Pressing and WPUs on day #6?

Bark, for me, that setup would allow me to get my conditioning done during the week and I wouldn't really need to do anything on Day 6. I could have two full days off. For Tyr, I don't know his time needs or what he wants to do in his circuits. I might do some combo of swings and pushups in those circuits. I was kind of figuring when he said a combo of KBs and bodyweight he would be getting those, plus maybe some pullups or something. So I left it as "whatever is missing."

Right. Fair enough. Also, I know number of guys who got very strong press wise with heavy TGUs..

TBPenguin wrote:

Barkadion wrote:

TBPenguin wrote: Day 6: whatever is missing

I think this layout will keep your legs and hips fresher. But that may be me being past my prime talking.

Would you place some sort of Pressing and WPUs on day #6?

Bark, for me, that setup would allow me to get my conditioning done during the week and I wouldn't really need to do anything on Day 6. I could have two full days off. For Tyr, I don't know his time needs or what he wants to do in his circuits. I might do some combo of swings and pushups in those circuits. I was kind of figuring when he said a combo of KBs and bodyweight he would be getting those, plus maybe some pullups or something. So I left it as "whatever is missing."

I’m going to get this outlined tomorrow just to get an idea of where I’m at as far as conditioning time and days off. I can already bet one day off will be the norm, but two would be ideal

Barkadion wrote:

TBPenguin wrote:

Barkadion wrote:
Would you place some sort of Pressing and WPUs on day #6?

Bark, for me, that setup would allow me to get my conditioning done during the week and I wouldn't really need to do anything on Day 6. I could have two full days off. For Tyr, I don't know his time needs or what he wants to do in his circuits. I might do some combo of swings and pushups in those circuits. I was kind of figuring when he said a combo of KBs and bodyweight he would be getting those, plus maybe some pullups or something. So I left it as "whatever is missing."

Right. Fair enough. Also, I know number of guys who got very strong press wise with heavy TGUs..

The get up never fails me