TacticalBarbell.com

If Operator I/A is tough to fit in, Fighter I/A might be worth a look. This will give you more time for HIC and E, as well as maintaining/improving MS.

8/4/21

BJJ GI Midday

Single leg takedowns

quote="grouchyjarhead"]If Operator I/A is tough to fit in, Fighter I/A might be worth a look. This will give you more time for HIC and E, as well as maintaining/improving MS.[/quote

I am definitely giving it some consideration Grouchy. I just really liked the plan you put together for my OP I/A alternating each week with the strength sessions. I will sit down and have a bit of a look after I do my last session today. My strength work has been progressing well I just haven't been as consistent with my conditioning outside of BJJ as I like.

13/04/21

AM

Bjj no gi midday

RNC and controlling from the back

Bjj no gi evening

Same as above

14/04/2021

General Warmup

TB Op I/A Black 75%
Week 1 Strength Session 1

Bulgarian DB Split Squat 20kg 3x8 es
Benchpress 70kg 5x5
Weighted pullup 5kg 3x5

Plank circuit
Pushup position 1 min
Forearm 1 min
Left side 30 secs
Right side 30 secs

I haven't been great at keeping on top of my log due to a busy period at work. Playing catch up now on both logging and training.
I am doing another run through of the OP I/A program from Grouchy with back squats swapped out for bulgarians. I chose to do this as I was having some hip issues at the time that were aggravated by back squats and I can use dumbells/treadmill at work to make sure I get my training in easier.

I am coming into nightshift this week and will train before work where I can. I have to play catch up for a strength/HIC session or two, but that's easy to manage with how the program has been written.

General Warmup

TB Op I/A Black 75%
Week 1 Strength Session 2

Bulgarian DB Split Squat 20kg 3x8 es
Benchpress 70kg 3x5
Deadlift 85kg 1x5

BJJ GI
Collar chokes from behind
4x5 mins rolling

Great call on switching to Bulgarian split squats to make sure you're getting your training in. You will probably see your back squat go up after a block or two. I found unilateral work every now and then in a training year helps my knees as well.

General Warmup

TB Op I/A Black 75% (NS)
Week 2 Strength Session 3

Bulgarian DB Split Squat 20kg 3x8 es
Benchpress 70kg 3x5
Weighted pullup 5kg 3x5

Shoulder complex 2.5kg

One of my strength sessions from last week has carried over into this week so i can play catch up. Nothing more than the bare minimum strength work today as I adjust to nights for the week. The swap to bulgarians was definitely a good call as I feel it keeps my back and legs fresher for other training. Tomorrow will be BJJ or some sort of conditioning. If I sleep to late to hit an evening BJJ session I will use the gym at work for some sprints on the treadmill or rower.

The ability to quote seems to be gone these days so can't tag your message grouchy, but the switch definitely feels like it was a good idea. I miss back squats but find it hard to keep them in the mix at the moment.

20/04/2021 nightshift

Warm up

Treadmill 2 min intervals
1.Level 10
2.Level 13 4:36 per km
3.level 14 4:17 per km

Cool down walk

General Warmup

TB Op I/A Black 80%
Week 1 Strength Session 4

Bulgarian DB Split Squat 30kg 3x5 es
Benchpress 75kg 3x5
Weighted pullup 10kg 3x5