Bi-weekly progress Base Building strength first

[Tyr0331]

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

[Tyr0331]

Just about done with week six. Cardio is feeling great. Increased E to row 2500m/4 mile run/row 2500m. Keeping run to about a 9 min/mile pace at hr 150bpm average. Lifting is feeling strong and martial arts training is feeling solid. My recovery is great right now. The E session every week has helped me out a lot since I was not getting that aerobic training in my training before this

I hit my third week of the alpha template for SE day. Brutal with 30 reps with that exercises cluster I chose. Probably go til week 8-9 then transition to continuation plans