3 Day Baki Grappler Conjugate

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

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.

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

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.

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