These videos are amazing. As an aspiring tactical strength and conditioning coach myself, these are extremely helpful. Are there any internship opportunities for the strength and conditioning of tactical athletes out there?
Hey Jim awesome video! You think conjugate works well for combat athletes? I do bjj 5-6x per week. Was doing to do a 4 day conjugate but run it over a 3 day week and roll the next workout to the following week. Could I just do the following: max effort single + lighter speed work (more explosive) + Hypertrophy work work. Or should supplemental work be heavy too? As a bjj athlete we tend to put a premium on upper body pulling, curls and grips. Here’s a sample week of training I made: ME Bench 1RM Paused Bench 3x10-12 Single Arm DB Row 3x10-12 Axle Inverted Row 3x1RIR BB Curl 3x10-12 ME SQ / DL 1RM Good Morning 3x10-12 Single Leg Squat 3x10-12 Abs 3x1RIR Obliques 3x1RIR Speed Bench 5x5 @ 40% W Bands Press 3x10-12 Single Arm DB Row 3x10-12 Axle Inverted Row 3x1RIR BB Curl 3x10-12 Speed Box Squat 5x5 @ 40% W Bands Speed Deadlift 5x5 @ 40% W Bands Good Morning 3x10-12 Abs 3x1RIR Obliques 3x1RIR I know there’s not much heavy work but I thought as a grappler I don’t need power lifting strength. Just bitter muscles and the ability to strain and move bars fast right??? I also thought that doing most of the work at this 10+ range would be easier on my joints and have me feeling less beat up? Or would it be beneficial to do more heavy work on supplemental stuff? Sorry for the long post! Thanks Jim
Great stuff, how many mesocylces would you typically recommend a conjugate program for before the gains taper off as you mentioned? Also for the hypertrophy, is that done during those mesos or in a dedicated training block? Thanks!
I think you can run as many cycles as you need to without seeing a significant decrease in performance due to overuse or stagnation, as long as you're allowing for variety in your training. Hypertrophy work is built into the training cycle as accessory work.
Programs are 🐎💩... Just go balls to the wall every single day with gusto, no program needed if you bring that intensity in everything you do. Worrying about the gains on the table if you don't do the optimal Johnny Powerlifter program will cause you more stress than it is worth.
The good thing is… these operators don’t think about the programming! That’s why he’s the coach who is there to explain why they are doing these workouts. They just show up and crush
Audio is 🔥
Thanks for sharing !
I’m a huge fan of conjugate
These videos are amazing. As an aspiring tactical strength and conditioning coach myself, these are extremely helpful. Are there any internship opportunities for the strength and conditioning of tactical athletes out there?
Hey Jim awesome video!
You think conjugate works well for combat athletes?
I do bjj 5-6x per week.
Was doing to do a 4 day conjugate but run it over a 3 day week and roll the next workout to the following week.
Could I just do the following: max effort single + lighter speed work (more explosive) + Hypertrophy work work.
Or should supplemental work be heavy too?
As a bjj athlete we tend to put a premium on upper body pulling, curls and grips.
Here’s a sample week of training I made:
ME Bench 1RM
Paused Bench 3x10-12
Single Arm DB Row 3x10-12
Axle Inverted Row 3x1RIR
BB Curl 3x10-12
ME SQ / DL 1RM
Good Morning 3x10-12
Single Leg Squat 3x10-12
Abs 3x1RIR
Obliques 3x1RIR
Speed Bench 5x5 @ 40% W Bands
Press 3x10-12
Single Arm DB Row 3x10-12
Axle Inverted Row 3x1RIR
BB Curl 3x10-12
Speed Box Squat 5x5 @ 40% W Bands
Speed Deadlift 5x5 @ 40% W Bands
Good Morning 3x10-12
Abs 3x1RIR
Obliques 3x1RIR
I know there’s not much heavy work but I thought as a grappler I don’t need power lifting strength.
Just bitter muscles and the ability to strain and move bars fast right??? I also thought that doing most of the work at this 10+ range would be easier on my joints and have me feeling less beat up?
Or would it be beneficial to do more heavy work on supplemental stuff?
Sorry for the long post! Thanks Jim
Great stuff, how many mesocylces would you typically recommend a conjugate program for before the gains taper off as you mentioned? Also for the hypertrophy, is that done during those mesos or in a dedicated training block? Thanks!
I think you can run as many cycles as you need to without seeing a significant decrease in performance due to overuse or stagnation, as long as you're allowing for variety in your training.
Hypertrophy work is built into the training cycle as accessory work.
Programs are 🐎💩... Just go balls to the wall every single day with gusto, no program needed if you bring that intensity in everything you do. Worrying about the gains on the table if you don't do the optimal Johnny Powerlifter program will cause you more stress than it is worth.
The good thing is… these operators don’t think about the programming! That’s why he’s the coach who is there to explain why they are doing these workouts. They just show up and crush