Hello,
I posted a little while ago about starting the shoulder rehab template, but was sidelined due to another surgery, this one being a removal of loose bodies and bone spurs from the elbow of that same arm. I am fully cleared for all activity.
Currently, I’m 5’8, 180 lbs, married with a year and a half year old, train Judo/BJJ 3-4x a week, have a demanding job, and support my wife’s training schedule as well. Needless to say, free time and recovery are both at an all time low.
I’m struggling in the sense that both scheduling and recovery wise I can’t lift more than 2 days a week, yet I need better strength and conditioning for sport and to set a good example for my daughter. Unfortunately, I also fall victim to fitness marketing and have convinced myself that more is better, so often get burnt out on programs rooted in developing athleticism/sport specificity.
I’ve said all that to say this: I don’t know which direction to go for sustainable progress and feel like the beginner template would be too much at this time, so it seems that the best path forward is the 2 day time crunch template, 2 day power building template, or running them back to back.
Any thoughts and suggestions are welcome.
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Rob,
Thanks for the post and welcome back. It’s been a minute! I’m happy to hear you’re getting back to it. Without knowing more and having additional follow up, here are my thoughts on what to do:
- I do not think it’s reasonable to train BJJ 3-4x/wk after being off for so long, having surgery, and prior injury. I think more preparation for that amount of sports specific training is necessary to reduce risk of overuse injury, and to get more out of the sports specific work. I would recommend 1-2x/wk to start for ~ 2 months or so.
- I think the time crunch 2-day template would be reasonable to start your return journey. After that, I’d recommend the 2-day or 3-day General S/C 1 template (2nd generation version is dropping end of the month).
- I do think that “more” is generally better provided we have enough time to train and resources to recover. Of course, sport and fitness is not (should not) be the entirety of someone’s life. Inherently, there will be comrpomises.
- My experience with BJJ enthusiasts and training is that far too much time is spent on sports specific training because people enjoy it more than GPP. I can understand that, but I think a more balanced development plan would likely do better.
Just my 0.02.
-Jordan
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Thank you for the response, and definitely noted!
Agreed on all accounts, and I should’ve specified that by “more” I meant trying to pack too much into one workout or program when I could very much make a lot of progress sticking to something more fundamental.
I can definitely limit myself to 2 to 3 days of training. That is cut back drastically from the 6 to 7 that I used to do. Getting older now I realize I need to do more off the mats to stay healthy on the mats.
I will be on the lookout for that 2nd gen general strength and conditioning template. I have the originals and always wished there was a two day option.
Thanks again for your input.
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