How do you guys structure your S&C timetable?

[Leigh]

Do a conditioning block. If you are also training martial arts, do 2 conditioning sessions a week and 1 strength/maintenance

[BackAddict347x]

Do a conditioning block. If you are also training martial arts, do 2 conditioning sessions a week and 1 strength/maintenance

Yea, i'm gonna do 3 conditioning sessions per week (small session of either explosive repeat, or aerobic plyometrics, then full session of cardiac output), and 1 strength session (small session of Max Effort, then full session of Tempo). I really gave alot of thought to what you mentioned earlier in the week about 2 focused loading sessions would be cool, but 3 would really render some noticeable results, so im going with three.

[Leigh]

well, for the past few months I have only really worked on cardiac output and I would recommend this to everyone. Its much easier to recover from (and can even be used as active recovery), my RHR has dropped to low 40s (even touching high 30s on occasion) and when I jumped back into HICT, I was more powerful than when I was doing it regularly

very simply, I would run on monday and friday in my lunch break and lift weights on wednesday

[peterm]

Mighty Mouse, can you really BB row 305lbs for 6 reps at 145 lbs? Not sure that even Leigh could do that.

[mighty mouse]

Mighty Mouse, can you really BB row 305lbs for 6 reps at 145 lbs? Not sure that even Leigh could do that.

well it's more yates row with dbl overhand grip to be honest with you. Slighty above 45 degrees plus i was using straps. I should of been specific about it. I'm sure if it was strict parallel, It would be around 225lbs or maybe even less.

Looks like i'm just going to go with 2 cardiac output and one strength/explosive. Though I read in joels book, strength isn't much of a factor in the striking department, so I might just stick with explosvie. What do you guys think?

[Leigh]

I'd keep strength in - in my experience, strength builds more speed than plyos

ps no I doubt I could row that. I currently rep chins with 50kg which sets my pull around 265lbs

[mighty mouse]

I'd keep strength in - in my experience, strength builds more speed than plyos

ps no I doubt I could row that. I currently rep chins with 50kg which sets my pull around 265lbs

thanks leigh. looks like i'm going back to strength as well

though it wasn't mentioned in the book, I was also wondering if transitioning from strength to alactic power/capacity using the same exercises (compound multi joint exercises) would be safe or even ideal with the high reps, short rest? Unless you'd just keep the alactic power/capacity for drills and pads?

[ndame88]

OK, so now I am so confused, if block training is just for the "advanced and elite", where does the average person start? With the exception of the last 2 months(a strength block and a endurance block) I have been one of the sheep doing crossfit religiously for the last 2 years and feel it has helped a lot on the mat. Not trying to say anything negative about what Joel says or trying to contradict the book, which I loved, but I do not feel as strong or feel I have as much cardio as I did when doing Crossfit. So where do I fit into the beginner, advanced, elite scheme? I can't help but think that doing what I call the "western omelette" routine is not effective, a couple strength workouts a week, one endurance, one lactic workout, and then your skill specific training(MMA, BJJ, kickboxing) Am I wrong? Ya maybe I would not be great in any one area, but I should would not be weak in any one area?

[NovacekN]

CrossFit, in my opinion, is very unorganized and really has absolutely no scientific principles. You probably had good results from CrossFit before because you was a beginner and it of course is going to increase across the board increase fitness to an extent. However, you feeling weaker is probably a result of poor programming or lack of intensity or volume.

[ndame88]

Beginner, not sure I would call it that, at 41 and in the army for 21 years I have done so many different workouts, the only difference is that with crossfit, most of the workout felt like I do when I get done with a 6 minute BJJ comp. Now I am not saying that Crossfit is the answer by any means, there are always better ways to do things, just trying to find the best answer to improve in all areas, which in the end will help my BJJ, if that means eating dog crap while running 2 miles on one leg, then I am willing to give it a shot.