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!