First of all thank you for your respons.
I am very new to 531, this is the first time I started a 531 program.
I have done Starting Strenght a couple of times over the past years.
I find the idea of extra volume interesting because I can only train for strenght 2 times a week.
I also have the idea that in the template I am doing now, there is still some room for the main lifts, although this can maybe change when the weights go up…
My week looks like this:
- Mondag: strenght
- Thuesday: rest
- Wednesday: jiu-jitsu
- Thursday: strenght
- Friday: thai-boxing
- Saterday: jiu-jitsu
- Sunday: Rest
The jiu-jitsu training is very technical and not very intensive.
Only the warm-up can be intensive sometimes, but that depends from training to training (who teaches that day). A typical warm-up consists out of running circles, a little bit of sprinting, jumping, stretching, mobility and bodyweight excersices. Often we also have a very intense (high heart rate) warm-up consisting out of bodyweight excercises, running, punching and kicking…
After the warm-up (approximately 1/2 hour) we work on the techniques. This is not intensive.
The tai-boxing training is always very intensive. Our warming up usually consists out of circuits of robe skipping, alternated with bodyweight exercises. Or circuits of 1 minute per exercise (push-ups, squatting, sit-ups, kicking, punching…). After the warm-up, we train punching, kicking and sparring, so this is quite intensive during the whole training (1 hour).
But according to the first 5/3/1-book you can do whatever conditioning you want and when you want to do it. And I think these trainings can be seen as condtioning, so this shouldn’t be a problem for recovery. Or do I see this wrong?
For your last question, I see it this way:
I don’t do competition in martial arts and don’t have the ambition to do this either.
The jiu-jitsu training has to be seen as a lifetime of learning where technique is the most important thing. Strength and speed are very helpfull in a fight and with 531-training this can only become better.
So to give an answer to your question: the goal for the 531 is to become as strong as possible.
But I want everything kept in balans (overall fitness, body composition…).