The Protocol: Phase 2
Protocol Phase 2 - BJJ Performance & Durability Block | July 5 - August 1 Section 1. Physical I. Overview & Rationale Phase 2 begins July 5 following my deload week (June 27 - July 4). The primary adaptation I am shooting for is BJJ performance, which I consider a generally sound proxy for both physical factors like strength, endurance, speed, and mobility, and also for mental acuity and strategy. The targets I have identified over the past 5 weeks that are in greatest need of improvement are pan-directional core strength (extension, anti-extension, anti-rotation, anti lateral flexion) hip hinge power (this correlates with general posterior chain strength which is a big focus of my PT currently), balance/stability, and finally aerobic capacity under load. Moving to maintenance calories (3,000 kcal/day) removes the pretty tough recovery ceiling that had a hand in producing the intense soreness accumulation that I experienced throughout all of Phase 1. This 4-week block of phase ...