Type 1B Layer System + Boxing/Judo

Training
1

Hi Coach,

how about doing layer system 3-4 times a week and 1-2 times a week boxing/judo as type 1B?

my goals are size and some strength

layer 1: 4x 6sec max effort isolation
layer 2: ramp up to 2rm
layer 3: 3 cluster sets of 4-6 reps
then other 1 or 2 exercises

OHP (arms or butterfly superset with butterfly reverse 3-4sets)

Squat (legcurls)

Bench (upper back)

SGHP emom 10 2-3 reps, then Rack Deads layer 2-3 (biceps)

Or what would you recommend?

thank you!

2

I assume that in layer 1 you mean isometrics, not isolation

1Bs should not do isometrics

They should do explosive work for activation

3

Which layers would be suitable for type 1b, can you give an example?

4

@ivslv
The original post gives an example…just no isometrics.
Your posts are 4 weeks apart. Taking this seriously, huh? :confused:

5

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