Originally Posted by James Evans
I started to write this earlier in the week but I went away and gave it a little more thought. In the context of what is being discussed here I wondered how many of you were familiar with the templates laid down by Ross Enamait in Infinite Intensity and Never Gymless (which is primarily bodyweight focused)* and how they would fit this hybrid model. I've lent my copy of II to someone but I had a quick flick through NG to refresh my memory.
Basically you employ a 5 day cycle:
Day 1: Conditioning
Day 2: Maximal Strength/Core work
Day 3: Conditioning
Day 4: Explosive Strength/Core work
Day 5: Rest
Cool to see Ross's stuff mentioned. After reading this thread i was just flipping through his two books and the booklet that came along with his DVD. He puts out such great products..
I think the day to day plan laid out in II would work well for a type of hybrid programming like this. I tried the II routine a while back but found myself mostly skipping the running workouts. I was doing 3-4 days of BJJ at the time, and couldnt really fit it all in.
Ross uses dumbell versions of the O-lifts in II. One could easily sub in regular barbell versions, use a keg, etc. One thing i like about his manuals is he wants you to come away with knowledge to construct your own plans based on what you have available to you.
Here is what i am kind of throwing around in my head as far as a hybrid type plan.
Day 1 Max Stregth/Slow lift day or gymnastics/ring work.
Strength Circuit (ala Robb Wolf) 3-5 x 2- 5 reps
Deadlift or Squat
Weighted Ring Dip
Weighted Pull up
Finisher-Farmers Walk, Sandbag Carry, Tabata something, etc
Day 2 Heavy Metcon/GPP Day
Something like Fran, Ross's Magic 50, or whatever else i can come up with. Quick and heavy.
Some sort of core work.
Day 3. Explosive strength
Non maximal O lifts
I think on this day i would either have some sort of circuit routine like:
5 Keg Clean and Press
10 Med Ball Slams
20 Jump Squats
so i would get some conditioning benefits too, or else use a more traditional set/rep scheme and work the O-lifts and throw in some jumping squats and plyo pushups afterwards. Depends on how i feel from BJJ, i think the above routine plus 3-4 days a week of good BJJ practice would work well for me.