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
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the higher rep days will be good rehab for my joints by promoting blood flow
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the high rep low intensity will be good to reprogram good posture with a decent trainer before moving to strength
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cycling
hypertrophy,strength,power is advisable and this program will give me functional hypertrophy -
my sport benefits from muscular endurance
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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.
SOB- SOB Training