Great! Cant wait to read it too. 
Yes it is possible to do so but be careful with the volume/intensity of work
earlier I asked you about how one could implement conditioning in this and u said, it was possible as long as I watched out for accumulated lacctate.
so I went to my weekly hill sprints today and realized my legs would be rather destroyed than my lungs ( by that I mean, lacctate) but then I asked myself, how I could finetune this without losing the effect of this kind of HIIT conditioning trainign style. If I waited too long between intervalls, I’d probably lose the benefits of high pulse for fat loss, wouldn’t I?
specifially I went to the hill in the morning and did my strength workout in the evening. WOuld it it be better to do it after the strength workout (maybe not sprints)?
I’m lookin really hard for a way to implement high intensity conditioning training into this without losing the beneftis because I really see the potential gains of this plan.
Thank you CT
Hey coach,thanks for this great article.
I have a question about the lat training…
Couldn’t lat and biceps training with explosive reps be advantegous for Olympic Weighlifting exercises amd also for sports like grappling/wrestling/bjj?
Thank you
Thanks Coach, would you mind giving an example layout kinda like you did for the Supertotal question?
A bit off-topic: if the all-round volume is very high, like in BJacks, would it be better (less worse) to use high frequency or low frequency with the fitting amount of volume?
Hi CT,
Can the system be periodized for powerlifting - be programmed in order to allow the lifter to peak for a 1RM in a 5-8 week period?
What I mean is to keep this as the first block and add 2 more blocks, similar but with progressively heavier MTWs and lower volume (reps / set or # of sets)
Something Like:
Block 1:
Upper Body: MTW = 87,5% of 3RM
Lower Body: MTW = 80% of 3RM
reps / set = 3
Duration: 4 weeks
Block 2:
Upper Body: MTW = 95% of 3RM
Lower Body: MTW = 90% of 3RM
reps / set = 2
Duration: ??
Block 3:
Upper Body: MTW = 3RM
Lower Body: MTW = 3RM
reps / set = 1
Duration: ??
(Block 4:
Testing Week)
The duration of the Blocks 3 and 4 has questionmarks because I dont know how many weeks need to be devoded to each intensity range, and I would like to hear you out on that.
Regarding the ‘‘block periodization’’, if you have a better idea for peaking, I would love to hear that as well
Thank you again!! 
Anyone else find SG DLs not quite as explosive as the other exercises? Not sure if I need to drop the weight even though my MTW is accurate. I still accelerate, but its always a little slow off the floor.
I should be slow off h\the floor. The acceleration should occur when you pass the knees.
1 Like
Thanks for the response coach. I definitely have no illusions about being able to achieve optimal results in strength/muscularity with my current workload; mostly just trying to maintain some strength and prevent injury while I improve my skillset. I have a few ideas on how to continue to jam this square peg into this round hole, but I’m just going to try them out and report back, rather than keep bugging you with questions. Thanks again.
For reference, right now I’m doing full body twice a week with one day being more upper-body focused, and one being more lower-body focused. Hitting a main lift (deadlift variation on lower day or an overhead variation/high pull variation on upper day) working up to a 5RM, 3RM, or 1RM; then one or two supersets of assistance work in the 6-10 rep range (horizontal push/pull, squat variations, RDL’s, reverse hypers, chins, etc).
Hey CT,
I got into a bad car accident and couldn’t hit the gym for a while. Lost all my gains and put on weight. in the process of dropping the weight. I’m doing low carb, getting my fats and proteins. My carbs are less than 30. Is this a fitting nutrition plan for this workout or should I switch to a different nutrition plan or different workout plan?
Prior to injury was 240 at 10%
Now I’m 230 at 19% bf looking to cut down.
Thank you for any input
How do you thrive on that? Does it feel like to much, 'cuz I’m thinking of also doing a high frequency martial arts adventure when time and money give opportunity.
Hope nobody gets bothered by a little hyjack…
It took a little trial and error to adjust to, but not much. At first, I was only doing 1-2 BJJ sessions per week and found I didn’t really have to adjust my training, and was doing something very similar to the Warrior Athlete WOD Alpha posts. Once I started doing 4-5 days per week, with striking and grappling in the same day, I felt like I hit a wall. I actually stopped doing much of any weight training for a while. I lost a LOT of weight (228 down to 196 now) over a period of a few months.
When I got back in the gym, I found unsurprisingly that my strength levels were not what they had been, but I felt much more athletic and a little less stiff overall. I did find that I needed to find more shoulder-friendly versions of some lifts, probably due to all the work my shoulders were getting in a rounded position while boxing (also because of an armbar gone awry that did some damage to my left elbow). Back Squats were a no-go, as were straight bar bench presses.
I’m making decent progress in the weight room now, but I’m sure much of that can be attributed to neural adaptations after coming back from a 6-8 week layoff/performing new-to-me exercises (swiss bar and landmine work for chest/back/shoulders).
This ended up a bit more long-winded than I had intended, but I feel like I’ve hit a good balance as far as recovery goes. Not really feeling burnt out or unmotivated now (excepting my current sinus infection). My advice would be to accept that you’re going to lose something in the gym, but not to stress about it; you’re just focusing on a different set of physical attributes at this time. It would be hard for me to recommend something in the weight room beyond what I’m doing now, because I don’t have the experience of doing anything else yet. I would recommend switching to different exercise variations both A) because your body will be unaccustomed to the beating it will soon be taking, and B) it will be easier on your ego/mindset than seeing your poundage drop on lifts you’ve been doing.
1 Like
Low carbs is never a great plan for any lifting program as I is not conductive to maximum gains and performance. Bu this plan is better than most for this type of diet since it doesn’t rely on glycogen (stored carbs) for fuel.
Coach, is it OK to put conventional deadlifts in place of the snatch grip deadlifts in this program?
No ideal since I is n as good to develop the quads Trap bar or defici deadlift would be better But if you do your deadlift like a clean (lower hips) it will work.
Could this be done with ramping sets (3 reps) from ~60% of 3RM til lost of ”rocket launch feeling” (approximately 85% of 1RM)?
Yes, but I’d have one workout for each type of session where I’d stop a bit before that (something like 20lbs less)
Thank you!
Just to clarify (sorry, English isn’t my first language); Do you mean lighter ramping sessions, moderate and heavier during the week? Or ramp up on (lower body example) SGHP, Muscle Snatch and stop the SGDL then rotate between sessions?
Example (3 reps per set):
SGHP - ramp up to ~85% of 1RM
Muscle Snatch - ramp up to ~85% of 1RM
SGDL - ramp up towards ~85% of 1RM but stop like 20lbs before 85% of 1RM
Next lower body session I would stop the SGHP…
Always rocket launch reps, no grinding.