Looking for template - overwhelmed with the variety

Training 5/3/1
1

I have 1 year or so experience lifting and so am past the beginner gains. I rock climbed 4 times a week for a year and did calisthenics. Currently I do judo 3-4 times a week, with occasional competitions dotted throughout the year. I want a program to increase the 4 main lifts. Additionally sometimes I have 1-2 weeks where I am away from home and cannot do judo, so at that time I can do a more intensive program.

Currently I have a few options in mind:

  1. Krypteia - will this work with judo 4x a week? Seems like it might be too much conditioning but if it works I think this might be the best one.
  2. 3/5/1 FSL PR - I really enjoy PR sets, I was thinking to run 3/5/1 with 5x5 FSL with 50 reps of Push, Pull and Single Leg/Core
  3. Any else you would suggest if the two options above are not optimal. I prefer to have only one main lift a session.

I would appreciate your help.

2

Krypteia seems like a great option. This is what Jim has his football team do and they, of course, play football all week. Plus, if I’m not mistaken, this one is only 3 days a week

3

Krypteia is a good shout, you start off with 4 days per week and then move to 3 after the first couple of cycles. There’s also this version:

jimwendler.com/blogs/jimwendler-com/variable-kryptiea-training-for-athletes-matt-rhodes

I’ve also run the Full Body 1000% awesome template which was fun and made some good progress. Is your nametag a nod to C.S. Foresters creation?

4

Is your nametag a nod to C.S. Foresters creation?

It is indeed! Currently rereading the books.

In Forever it says to only do easy conditioning with Krypteia. Does that mean it won’t work while doing judo 4x a week? Also I’m a little sad there is no OHP.

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5

Judo basically is your conditioning. I’ve done all kinds of lifting programs combined with wrestling and now jiu jitsu. You’ll be fine.

6

Awesome, I loved the TV series as well although I’m more of a Sharpe man myself.

I’ve never done Judo but if @davemccright say’s you’ll be fine I’d take him at his word.

There’s always some of the full body 3 day per week templates which hit all the big four.

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7

Krypteia has OHP in the first cycle. It is dropped for the second.

8

But wouldn’t that mean I have a conditioning session everyday, since Krypteia really also conditioning? I see how other templates can work with judo because they are just strength, but Krypetia is different?

9

Actually it only has OHP in the prep cycle, which you only do once before starting the program and its not present in the leader and anchor.

10

@Lt_Hornblower
Was thinking of this as its only twice a week which I felt best considering judo.

11

My point about the football team is that they’re basically doing daily conditioning through football practice on top of the lifting, which they’re doing 3x week. I think you’ll be fine, and probably very well conditioned doing your Judo plus Krypteia. I’d recommend doing them on opposite days or at least at Opposite times in the day to allow for some recovery in between. The only way you really know how you handle it is by running it and assessing your recovery through your performance. You need to support the recovery through nutrition so don’t slack on the food. Feed the machine properly, or no program will work.

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12

Tried and proven. Can be run 3-4 days a week.

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