Principles to Train by:
- Fighting is your priority.
- Less is more.
2a) Stay FRESH for combat training.
Phase 1: Get your conditioning in order. Skip the heavy lifting, focus on some complexes, circuits, running, medeley’s, tabata stuff, shit-ton of bagwork, padwork (focus mitts, thai pads), Blah blah blah. Whatever you have to do to get your conditioning to a fucking peak.
Phase 2: Use your fight training sessions to keep your conditioning as high as possible. There will be some leeway but don’t let it get too far out. Push come to shove you add in some extra conditioning shit AFTER practice. An extra couple rounds of getting pads held for you, or some sprints when you’re already tired after practice will do wonders for you.
During this period I would time whenever you want your second workout session of the day (lifting for instance) to be. If you like to lift Su, Mo, We, Fr… Then on those days get some sled dragging in or some body weight conditioning and stretching. This is a transition period. you want to get your body used to two training sessions a day.
Phase 3: 5-3-1 is pretty damn good if that’s the protocal you want to keep. I personally recommend cutting down the volume (a lot). Most of Wendler’s recommendations are for 5x10 on assistance work. I say cut that in half, do something like 3x8. Hell 2-3x8 might be enough. Also I’d recommend using the 3x/week training protocal rather than 4x a week, just to keep yourself fresher but that all depends on how you recover… 4x/week might be fine.
During the last period while you lift your fight training SHOULD (for most intents and purposes) keep your cardio fairly decent. It’s YOUR job to make sure you push yourself though and keep a pace that enables you to skirt by without extra conditioning work. Again, a simple jog or some intervals after practice does wonders. I’m not sure how wendler would feel about this (and take his advice over mine) but on your deload week I would drop the 5-3-1 and instead focus on some conditioning work for a week. Your conditioning shouldn’t ever drop too far if that’s the case. Every 3 weeks you basically maintain it. But trust me your conditioning will drop MUCH faster than your strength.
I personally would lift a little differently. I prefer a slightly different lifting protocal. Though I did experiment with 5-3-1 a while back (way before the book, when it was just a section in the first e-book he put out). I like it but for myself (and this is just a personal thing) I feel like I can focus much more on very specific athletic attributes using a conjugate protocal. ie, adding in jump squats, 1 arm snatches, etc. Not that you can’t using 5-3-1 but imo you start changing it far too much. I’d rather keep it as close to how it originally was created as I can.
if two days week is ideal for you (as you mentioned) then what Drew H posted (the DeFranco stuff) is the fucking tits. Only thing I would change is make the pullups weighted and do 3x5-8 as heavy as possible