Krypteia in season

Training 5/3/1
1

I got back into Brazilian Jiu Jitsu recently and trying to balance this with lifting. Trying to do 2 days of weights and 3 days of BJJ class for now.

I have been trying to follow an upper/lower split with the main lift followed by 5x10 with the other lift (for example 5/3/1 squat followed by 5x10 trap bar deadlifts) but soreness is pretty bad the next day even with pretty conservative weights.

I saw this program mentioned when doing a search but can’t find a full description of the “krypteia in season” program.

From what I gather it is 2x a week and you do trap bar deadlift on one day and bench press on the other day (dropping squats and overhead press.) I’m one of those weirdos that likes squatting :rofl: but at 41 years old knees aren’t what they used to be, so interested if I can still get good results with trap bar deadlifts supplemented with goblet squats, kettlebell swings and/or unilateral leg work.

I did find this article but this includes the squat and overhead press also:
jimwendler.com/blogs/jimwendler-com/krypteia-2-days-week

  1. What is the set up- the article above recommends 5s Pro followed by 5x5 FSL of the main lift, superset with assistance work. Seems reasonable but not sure if the in-season variation is different.
  2. Is there a limit to how long you can run this? Is this a true “in season” where you’d only want to follow it like 8 weeks leading up to a tournament/competition or can you follow this long term?
  3. Is there a progression? I know some of Jim Wendler’s other templates have a leader/anchor variation. Maybe this once doesn’t since I guess you wouldn’t really try to PR on lifting during a sport in-season…

Thanks in advance

2

I used to be on Jim’s private forum and he doesn’t have his athletes squat during football season, so that may be what you are thinking of, I’m sure he’s said that on YouTube or whatever. He posts all of their training sessions in a log there, and honestly, it looks very close to this totally unrelated article he posted awhile back. In other words, he seemed to make a judgement call for the main work and the assistance work that day based on how things looked. So, I don’t know if you are the kind of person who needs a rigid plan or you like having some strong rules and loose guidelines.

1 Like
3
  1. I think this set up is fine for in-season. You may not to adjust how hard you push the assistance, and your TM if you find that you’re dragging or not recovering.
  2. I would think you could run it for quite a while, though you may want to adjust the assistance work.
  3. I think the progression would be the typical TM adjustment of any 531 program.
1 Like
4

Balancing BJJ with lifting is no joke so the soreness makes total sense.Krypteia in season seems solid for maintaining strength without wrecking recovery especially with trap bar work and some smart accessories.

1 Like