Bi-weekly progress Base Building strength first
Posted: Sat Oct 15, 2016 10:04 pm
Week two in the books. Base building strength first with following templates..
Fighter: BS/BP/DL/WPU day 1 and 4 split
WPU first day, deads second day. Staying at minimum of 3 sets per lift to minimize possibility of overtraining with BJJ
E: Row 2000m/LSS RUN increase distance every week/Row 2000m. Do this modified triple once a week. Keeping hr around 150bpm throughout entire session
Run distances:
Week 1: 2 miles
Week 2: 3 miles
Shooting for 4 miles next week
Had to idea to row before and after because it's a great warmup and gets my hr where it needs to be and helps move all the lactic acid out of my legs after the run
SE:
Week 1: Rock climbing/rucking in mountains all week so ended up skipping gym session
Week 2: Alpha template with following exercises:
KBS 1.5 pood, GHDSU, wall ball 20#, box jumps 24in, slam ball 30#.. Felt easy took 60 rest between sets, two min rest between circuits. Anticipating the exercises to get harder with 20 and 30 reps next few weeks
BJJ: Averaging three sessions each week anywhere from 1.5-3 hours of instruction/rolling. Counting these as my other E sessions
Feel alright so far had some issues with rotator cuff on second day of strength this week while benching. Plan to hit some shoulder mobility exercises more frequently and warm up a little more
Took some advice on of the members on here about replacing an E day with an SE day. Glad I did so I don't worry about missing the accessories I feel I benefit from
I'll update this every few weeks if anyone has any input/questions about the base building phase please feel free to reply. I'll always be in the learning phase so open to all suggestions
Fighter: BS/BP/DL/WPU day 1 and 4 split
WPU first day, deads second day. Staying at minimum of 3 sets per lift to minimize possibility of overtraining with BJJ
E: Row 2000m/LSS RUN increase distance every week/Row 2000m. Do this modified triple once a week. Keeping hr around 150bpm throughout entire session
Run distances:
Week 1: 2 miles
Week 2: 3 miles
Shooting for 4 miles next week
Had to idea to row before and after because it's a great warmup and gets my hr where it needs to be and helps move all the lactic acid out of my legs after the run
SE:
Week 1: Rock climbing/rucking in mountains all week so ended up skipping gym session
Week 2: Alpha template with following exercises:
KBS 1.5 pood, GHDSU, wall ball 20#, box jumps 24in, slam ball 30#.. Felt easy took 60 rest between sets, two min rest between circuits. Anticipating the exercises to get harder with 20 and 30 reps next few weeks
BJJ: Averaging three sessions each week anywhere from 1.5-3 hours of instruction/rolling. Counting these as my other E sessions
Feel alright so far had some issues with rotator cuff on second day of strength this week while benching. Plan to hit some shoulder mobility exercises more frequently and warm up a little more
Took some advice on of the members on here about replacing an E day with an SE day. Glad I did so I don't worry about missing the accessories I feel I benefit from
I'll update this every few weeks if anyone has any input/questions about the base building phase please feel free to reply. I'll always be in the learning phase so open to all suggestions