As I’ve been reading more and more of Ross’ books (there’s 3 – its taking a while!) and learning form experience I feel I can evolve the programme into something more fitting for me.

So after I’ve had the active rest split I’ll be tweaking it to follow this schedule:

Day Primary Secondary Isos
1 ICT Core, Neck, Forearms Biceps
2 Maximal Strength Stretching or Ashtanga Yoga Punches
3 Core, Neck, Forearms Skills Work Biceps
4 Plyometrics None Pre-Plyo
5 EIT Maximal Strength or Stretching None
6 Rest Core, Neck, Forearms Punches
  • My Ju Jutsu class happens twice per week but thats in addition to this programme.
  • I’ll attempt to do the secondary parts in the morning and primary in the evening.