Intensive training program ends today

"Intensive" training program ends and training process starts.

It's no use trying to follow my program, because I cannot do anything related to upper body. If I do, my shoulder will not recover from the armbar few weeks ago. I could simulate the program to it's end - 60 days.. about two weeks more, but I think it's more reasonable to start a new approach straight away.

Process thinking is to have:

• a three weeks program followed by a recovery week
• to try to keep up all physical qualities all the time
• develop weaknesses during the process ( leg strentgh and anaerobic ability)

Some planning rules for stregth training cycles:

1. recovery day
2. max strength - speed (lower body)
   
3. stamina (upper body)
   
4. recovery
   
5. max strength - speed (upper body)
6. endurance (lower body)
7. recovery/full body

Some planning rules for aerobic / anaerobic training:

Running home from work - 10 times interval 2 - 3 times per week

Other training from weekly BJJ/boxing/karate/Shooto class schedule...

TODAY LEGS MAX STRENGTH (84,5)

Yesterday was a recovery day so today is legs max strength.

Alternating lunges 20kgx10
Wide Box squats upperbody uprigth 40kgx10x2
Deep front squats (40x10 and 50x10)
Squat. Parallel 60x10, 70x6, 80x4, 90x4
cooldown bicycle 5 min