2-day General S&C I vs 2-day PB I

Training Q&A [Moderated]
1

I am looking for the appropriate template to support my training goals and guidance on how to balance my training. While I realize I must compromise between the two, I want to improve my BJJ and powerlifting performance simultaneously.

I currently train BJJ 6x/week, which is distributed into 5 hours of drilling @ RPE < 3 and 1.5-3 hours of rolling @ RPE 7-8. If I run a strength + hypertrophy program like 2-day PB I to support my powerlifting goals, would you predict the training load be too high for me to recover on top of my BJJ sessions?

If so, I am willing to either a) cut down on the BJJ to support my powerlifting goals or b) run the new 2-day Gen S&C I and veer away from powerlifting to support my BJJ performance. Neither of these options are ideal for me, but I am willing to compromise. However, if you predict that the training load is manageable (2-day PB I + up to 3 hours of vigorous activity–not including the extra conditioning work from the template), I will continue with that.

2

Hey there! Good to see you back on the forum. It’s been a minute.

I think you would likely to be fine running either the 2-Day Powerbuilding 1 or General Strength and Conditioning 1 templates.

As far as making the decisison between the two, the Powerbuilding 1 template is geared more towards your strength goals, whereas the General S/C 1 template is more supportive of your BJJ. If you’ve consistently been lifting a few times a week , I have no concerns with PB 1. If you’ve taken some time off, I’d favor General S/C 1. In either, I’d also favor doing ~ 2 of the LISS sessions for active recovery.