2 days a week intermediate / questions regarding Andy's "MMA & Barbell Training"-vid

[trumfnator]

Hey Andy, Hey all!

Thanks for you content and for your video regarding MMA/Grappling and Barbell Training.
I would appreciate it, if you could answer three questions of mine:

1. Frequency. In this vid you're talking about 3/4 days a week. I'm a hobbyist, who did grappling sports (judo/bjj) all his life and wants to incorporate some Barbell Training for injury prevention/variety/performance with 3 days of grappling. Would 2 days a week also work, i.e can I maintain my SSLP gains and make slow progress? (Like your "Training without a plan" article).

2.) Power Cleans: At minute 18:20 and ongoing you are mentioning doing 15 Power Cleans at 70 % on a timer every 30 sec. But how would I progress in my cleans in this program? Can't stay on the 70 % from my SSLP forever. Would program a "Max Effort" Power Clean every other month work, so to see where I am?

3.) Front Squat: Coming from SSLP (with no front squats), how would I program them? Start a little Front Squat LP inside my program?

So, I would end with something like this:

Week A:
Squat /P Clean /Chins
Bench / Chins / Dips
Week B:
Deadlift/ Front Squat / Chins
OHP / Chins / Dips
Week C:
Paused Back Squats/ P Clean / Chins
Bench / Chins / Dips
Week D:
Deadlift / Front Squat / Chins
Push Press / Chins / Dips

Maybe, would do another Deadlift Variation in Week D (Like Deficit Deadlift) and Bench Variation in Week C (like Close grip Bench).

Thanks!

[trumfnator]

Okay, since I can't edit my post, here is the video from Andy Baker my questions are based on:
YouTube

[Andy Baker (KSC)]

Hey Andy, Hey all!

Thanks for you content and for your video regarding MMA/Grappling and Barbell Training.
I would appreciate it, if you could answer three questions of mine:

1. Frequency. In this vid you're talking about 3/4 days a week. I'm a hobbyist, who did grappling sports (judo/bjj) all his life and wants to incorporate some Barbell Training for injury prevention/variety/performance with 3 days of grappling. Would 2 days a week also work, i.e can I maintain my SSLP gains and make slow progress? (Like your "Training without a plan" article).

2.) Power Cleans: At minute 18:20 and ongoing you are mentioning doing 15 Power Cleans at 70 % on a timer every 30 sec. But how would I progress in my cleans in this program? Can't stay on the 70 % from my SSLP forever. Would program a "Max Effort" Power Clean every other month work, so to see where I am?

3.) Front Squat: Coming from SSLP (with no front squats), how would I program them? Start a little Front Squat LP inside my program?

So, I would end with something like this:

Week A:
Squat /P Clean /Chins
Bench / Chins / Dips
Week B:
Deadlift/ Front Squat / Chins
OHP / Chins / Dips
Week C:
Paused Back Squats/ P Clean / Chins
Bench / Chins / Dips
Week D:
Deadlift / Front Squat / Chins
Push Press / Chins / Dips

Maybe, would do another Deadlift Variation in Week D (Like Deficit Deadlift) and Bench Variation in Week C (like Close grip Bench).

Thanks!

Yes, you can train just 2x/week. I'd recommend a full body split. The 70% is just reference for a starting point. It might even need to be higher than that. You can obviously add weight. I didn't mean you stay at 70% forever. %'s are always just reference points not absolutes.

[Eric Larousse]

what would it look like as a 2 day full body Andy?

[Andy Baker (KSC)]

what would it look like as a 2 day full body Andy?

Standard shit.....Chins, Squat, Press, Pull, not necessarily in that order.

Very general set up might be

Monday: Power Clean - timed singles, Squat, Press, Chins

Thursday: Deadlift, Front Squat, Dips, Pull Ups.

Something like that. Sets/reps/etc situation dependent.

[trumfnator]

Standard shit.....Chins, Squat, Press, Pull, not necessarily in that order.

Very general set up might be

Monday: Power Clean - timed singles, Squat, Press, Chins

Thursday: Deadlift, Front Squat, Dips, Pull Ups.

Something like that. Sets/reps/etc situation dependent.

Thanks for your advice.
one questions: Do I still do one "Max Effort"-exercise on a given day or would I (for your monday example) would do a Max Effort for Squat and Press?