Hi, I’m recovering from knee surgery (minisectomy) and looking to build a strength and good posture to use in bjj and protect joints.
I’m thinking as soon as I can handle weights completing Waterbury’s SOB program then moving to strength (WSFSB or 5/3/1) then cycle to power periodisation.
Reasons for SOB
the higher rep days will be good rehab for my joints by promoting blood flow
the high rep low intensity will be good to reprogram good posture with a decent trainer before moving to strength
hypertrophy,strength,power is advisable and this program will give me functional hypertrophy
my sport benefits from muscular endurance
splitting the body gives me days where my legs won’t be fatigued and I can practice skills.
Let me know what you think of my reasoning, any adivce would be great.