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⁠
TBB-2: Base Building (standard)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
SE 3x20
E 30min
E 30min
SE 2x20
Recovery
E 35-120min
Rest
2
SE 3x30
E 40min
E 40min
SE 2x30
Recovery
E 45-120min
Rest
3
SE 3x40
E 50min
E 50min
SE 2x40
Recovery
E 55-120min
Rest
4
SE 1x50
E 60min
E 60min
SE 1x50
Recovery
E 60-120min
Rest
5
SE 3x50
E 45-60min
E 45-60min
SE 2x50
Recovery
E 45-120min
Rest
6
Max Strength
HIC #1-10
Recovery
Max Strength
HIC #1-10
E 30-60min
Rest
7
Max Strength
HIC #1-10
Recovery
Max Strength
HIC #1-10
E 30-60min
Rest
8
Max Strength
HIC #1-10
Recovery
Max Strength
HIC #1-10
E 30-60min
Rest
There are no rows in this table
⁠
SE (Strength Endurance) - choose 15-30% of 1-rep max (1RM). Go linearly through the workout with rests between (ex. Pushup / rest 30-120 sec/ Squat / rest 30-120 sec). Repeat until done.
E (Endurance) - Minimum of 30 minutes. Metrics (select one) 1. heart rate 120-150 2. Zone 2 cardio 3. talk-test (you can talk in short sentences but can’t sing).
HIC (High-Intensity Conditioning) - Choose based on number (#) within the Training Vault. I’m not going to write this out, if you get this far you need to buy the book because you’re obviously working at this and would benefit from reading the real deal.
Max Strength - Standard Barbell Training, for Base Building, the Fighter Template is recommended since it’s 2x/2wk. After completing Base Building, transition to continuation protocols.
Recovery - Do some mobility, get to stretching, foam roll. You can also do 40% (low load) barbell circuit or a lighter E-session.
Rest - Does this warrant explaining?

TBB-2: Base Building (standard)
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