3 Day Baki Grappler Condensed Conjugate

Program Description

Who Is This For? Martial artists who train BJJ/MMA 4-5 times weekly and want to develop a physique like Baki Hanma while enhancing performance on the mat. Perfect for athletes with demanding schedules who need an efficient strength program that complements an active lifestyle. Program Overview This condensed conjugate program adapts Westside Barbell methodology into three strategic training days, preserving the core principles while accommodating the recovery demands of frequent martial arts training. Program Structure Day 1: Combines max effort upper body work with dynamic effort components Day 2: Focuses on max effort lower body training with posterior chain development Day 3: Dedicated bodybuilding day for hypertrophy and aesthetic development Max effort and dynamic effort exercises rotate every two weeks to prevent accommodation while allowing sufficient practice time with each movement pattern. How to Run This Program Try to complete all three sessions within a 7-day period with at least one day between sessions. If you need to this can be run asynchronously but results may vary. Use the RPE indicators to guide intensity and manage fatigue Progress through the 4-week mesocycle, allowing the exercise variations to change as programmed Adjust volume based on your BJJ/MMA training intensity that week if needed, especially for day 3. Progression Strategy After completing the 4-week block: Assess strength gains, muscle development, and martial arts performance Begin a new block with different max effort variations Increase weights/reps progressively based on previous performance, use whatever means you like here. DDP DP, Linear, etc. Consider emphasizing different weak points in your accessory selection This program delivers the perfect balance of strength, power, and hypertrophy work while respecting recovery demands, helping you develop functional strength and an impressive physique that enhances rather than hinders your martial arts training.

Program Overview