Dan John's 40 days, BJJ, and metabolic conditioning...making sure i do not over train

I have been doing a modified version of Dan John's 40 day program combined with as much skill training as I can muster.

This low volume, high frequency program is good for developing strength while lightly touching on conditioning. I find it a great way to lead into skill training as it warms the body up. I have been performing wave cycling for the loads and will continue to post em as I continue. Currently, I am on the 7th day of the program with a nagging issue with my back, causing me to back off from the deadlift today; however, I feel great with the exception of my back.

The workout consists of

3x3 arch or bench press

3x3 weighted pull ups

4x2 straight or trap bar dead lifts

2x5s hold front lever or hanging leg raises

25-50 KB snatches

followed by 15 minutes of stretching

I have made great progress, allowing myself to arch press 245 for 3x3 fairly easily and pulling 4x2 375 off of the floor extremely well. The back pain is actually from an exercise class I teach on sundays and mondays. This leads me to develop something similar to the cross fit methodology or Pavel's recommendation for athletes

Keep total reps under 10, train skill as often as possible, and do your complimentary work on the days you do not perform strength

The crossfit method of 3 on and 1 off is good, but is not conducive to my lifestyle.

Currently, I am looking at my schedule as follows

P= Power training

C= Conditioning

J= Brazilian Jiu Jitsu

R = Rehabilitation and Recovery

Sunday = R

M = PCJ

T= PJ

W = off

T = PRJ

F = PJ

S= CJ

I will see how this treats my body.

Introducing Iron to a Construction Worker

I have worked construction before and it is a good way to create some functional strength. Moving heavy objects, overhead lifting, climbing, balancing, and of course swinging your hammer. It'll make a lot of work capacity, but led me to question balanced development.

This brings me to my friend, a 6'5" 200 lbs young man. An injured knee and a history of elbow fractures make this guy seem like a mechanical train wreck. Thoracic kyphosis, a weak anterior chain, and an over powered posterior chain are some pretty evident issues without even going into movement.

The question then comes, how do you correct this without adding strength to disfunction. The answer came to me. If I could fulfill a promise to make work easier/ less painful, he would gladly hit up the gym. This is part of his New Years Resultion, along with quitting smoking.

So, addressing what his weaknesses and what he desired, some ideas resinated.

My goals came to: enforce shoulder retraction (Row), increase absolute strength (Dead Lift) , increase core strength and hamstring mobility (Hanging Leg Raises), and increasing pressing strength while developing the chest (Bench Press).

the program is strength focused and as conducted as such

5x2 of all of your exercises,

Followed by the "finisher" or the burpee for a set of 25

He was a little sore, but like all else, it will pass.