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 2 will run 3 progressive loading weeks, followed by another deload week.
Supporting Evidence and citations for this methodology:
Caloric and protein targets:
At maintenance with high training frequency, protein at 1.6-2.2 g/kg bodyweight (approx. 145-200g at 205 lb / 93 kg) supports muscle protein synthesis and recovery.
Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384.
Core training approach:
Anti-extension exercises (ab wheel, pallof press) and loaded carries produce superior co-contraction of trunk musculature compared to flexion-dominant training. Intra-abdominal pressure control under load is the mechanism most relevant to spinal stability during wrestling movements. Spinal stability during wrestling/standup maneuvers is maybe my single weakest area in BJJ.
McGill SM. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3rd ed. Human Kinetics, 2015. Chapter 8.
Loaded carries (farmer carry, suitcase carry) train lateral core stiffness and hip-to-torso force transfer under ambulatory load, directly mapping to single-leg and scramble mechanics, again, my weak areas.
Ebben WP. Hamstring activation during lower body resistance training exercises. Int J Sports Physiol Perform. 2009;4(1):84-96. // See also: McGill SM, Marshall LW. Kettlebell swing, snatch, and bottoms-up carry. J Strength Cond Res. 2012;26(1):16-27.
Training frequency and volume:
4 resistance sessions per week is sufficient for strength maintenance and modest hypertrophy. Frequency beyond 2x/week for a given muscle group hits the point of diminishing returns;3 sets per muscle group per week has also been identified as the point of diminishing returns; anything over and above that is less efficient in terms of time spent vs. results, and efficiency is one of my key goals here. I want to be able to get my lifting done in approx. 30 minutes per day max.
Ralston GW et al. The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Med. 2017;47(12):2585-2601.
Zone 2 aerobic work (my Saturday sessions) improves mitochondrial density and lactate clearance, the primary limiters of repeated-effort capacity in grappling sports.
Iaia FM, Bangsbo J. Speed endurance training is a powerful stimulus for physiological adaptations and performance improvements of athletes. Scand J Med Sci Sports. 2010;20 Suppl 2:11-23.
II. Weekly Training Structure
III. Lift A - Monday (Full Gym)
Full gym day. Structure: warm-up, 5x5 primary lift, antagonist superset block, core finisher.
Warm-Up (5-7 min)
Hip 90/90 rotations x 10 each side
Thoracic rotation with reach x 8 each side
Goblet squat hold x 5 (pause 3 sec at bottom)
Band pull-apart x 15
Primary: 5x5 Rotating Lift
Rotate each Monday through the following sequence. Add weight when all 5 sets of 5 are completed with clean form.
Rationale: Trap bar deadlift is prioritized over conventional for this phase; it produces equivalent posterior chain activation, but with reduced risk for injury and technical breakdown under fatigue, which is definitely relevant given rolling precedes the lift.
Swinton PA et al. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res. 2011;25(7):2000-2009.
Superset Block (3 rounds, 60 sec rest between rounds)
A1: Rowing movement (cable row, barbell row, dumbbell row)
A2: Pressing movement (chest press, bench press, pushups)
B1: Lat pulldown or pull-up
B2: Overhead press (barbell or dumbbell)
Core (10 min)
Ab wheel rollout: 3 x 8-10 reps (from knees if needed; progress to standing)
Pallof press: 3 x 10 each side
IV. Lift B - Wednesday (Home)
Primary: Hip Hinge
Superset Block (3 rounds)
A1: Bowflex row or bent-over row x 10-12
A2: Bowflex chest press or push-up x 10-12
B1:farmer or suitcase carry x 40 meters
B2: Bowflex curl to press or DB curl + press x 10
Core Finisher (8 min)
Suitcase carry: 3 x 20 meters each side (single DB or loaded rucksack on one shoulder)
Dead bug: 3 x 8 each side (slow and controlled, exhale fully at extension)
Suitcase carry is the highest-transfer loaded carry for BJJ core demands. Resisting lateral trunk flexion under a unilateral load trains the same lateral stiffness pattern used when defending a single-leg or executing a hip escape.
McGill SM, Marshall LW. Kettlebell swing, snatch, and bottoms-up carry. J Strength Cond Res. 2012;26(1):16-27.
V. Lift C - Friday Accessory (Full Gym, Post-Rolling)
Carries and core. This session is 20-25 minutes max.
Farmer carry: 4 x 30 meters
Ab wheel: 3 x 6-8
Pallof press: 2 x 8 each side
VI. Saturday Zone 2 Session
30-45 minutes at conversational pace. Heart rate target: 130-150 bpm. Options: mountain bike, elliptical, loaded ruck (rucksack at 20-30 lb).
Ruck is the preferred option when outdoor conditions allow. It trains postural endurance under load, adds grip and shoulder demand, and accumulates toward the 10k step target simultaneously.
VII. Dietary Protocol
Targets
Fasted Training Note
During phase 1, I was running and lifting fasted and under a deficit, which probably compounded recovery drag. In Phase 2, lifts should follow a meal or at minimum a fast carb source (banana, rice cake). BJJ sessions will likely remain fasted for practical reasons.
Areta JL et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013;591(9):2319-2331.
Protein Distribution
The goal will be to intake protein across 4+ feedings of 35-45g each. Single large protein intakes are not efficient compared to distributed intake.
Moore DR et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89(1):161-168.
VIII. 4-Week Progression Summary
IX. Phase 2 Exit Criteria & Phase 3 Trigger
At the end of Week 4, reassess:
Core power under BJJ load (subjective: can I maintain a braced spine during single-leg defense and peek-out at full rolling intensity?)
Recovery quality (is leg soreness resolved within 48 hrs of sessions?)
Body composition direction (general trend, not target. MY goal in this personally is long-term sustainability, but strategized and tracked for effectiveness’ sake.)
If all three are trending positively, Phase 3 can be initiated, introduce heavier 5x5 variation, or add a second Zone 2 session. If any are degraded, extend Phase 2 structure one additional cycle before escalating load.
Log:
Week 1: 5th-11th of July
Monday: did not exercise - however, hit step goal and protein goal and did about 2-3hrs of outdoor yard work
Tuesday: hit step and protein goal, also did about 2-3 hrs of outdoor work.
Wednesday: I am finally “back” from vacation/at work again. I had PT scheduled for today but had to reschedule due to work. Moving to tomorrow.
Thursday: finally back in the groove; started with a 1:30 HR PT session.
Friday: an intense 20 minute elliptical session and a 20 minute long walk
Saturday: Hit a 3 mile trail run.
Week 2: 12th-18th
Monday: started strong with a lift session and BJJ..
Tuesday: Carried that momentum through with a fartlek run on Tuesday,
Wednesday: Lifted on Wednesday
Thursday: a long & very intense PT session on Thursday incorporating cardio, wrestling drills, mobility work, the usual PT-style muscle group and stabilizer targeting, and lifting
I was so sore after my PT session that I took rest days friday and saturday.
Finished “augustus”. Started “Gates of fire” and re-listening to “Golden Son”
Sunday: a fairly intense (mostly zone 3 and 4) 4-mile run. Despite high load in terms of cardio, this was a very slow run due to muscle fatigue/soreness.
Week 3: 19th - 25th
Making some adjustments to the schedule and lifting sessions because of increased intensity of PT and some schedule changes.:
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Monday: Still sore/ woke up feeling a bit sick so I skipped BJJ. Hit lifting session in the evening.
Tuesday: skipped.
Wednesday: hit a fast run - 8:22/mi for 2 miles. Then did the kettlebell mile, and a chill 2 mile bike ride in the evening.
Thursday: PT; about 1hr 10 minutes this time and included a variety of squats, double leg shots, lunges, sidesteps, and worst of all, duck walks.
Friday: Got a good 45 minute drilling and lifting session in.
Saturday: got a 30 min zone 2 trail run in. Pace was pretty bad because terrain was super rough, slogging through shin deep water for a decent portion. Super fun, and time in zone 2 is the measure here, not pace.
Week 4: July 26th - August1st
Monday: Jiu jitsu, live rolling for 40 minutes. Lifted afterwards. Lift included Trap bar DLs, quad extensions, pistol squats, and banded sidesteps.
Tuesday: Lazy day.
Wednesday: Jiu Jitsu, live rolling for 50 minutes. Lifted afterwards, then hit the sauna. Feeling good. MTB ride tonight as well.
NOTES FOR PHASE 3:
If soreness is still forcing rest days at the end of Week 4, that is a signal to extend Phase 2 rather than escalate load.
Change one of the runs during the week to a tempo run, and lengthen the zone 2 run.
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