Goal is building strength in key lifts
Weights use periodization
Push the volume on assistance to build size
2-3 days/conditioning
Goal is building work capacity and mobility
Weight is not important
Multiple implements (mace, kb, mobility) is better than a single option
2-3 days/mobility and small body parts
Mobility ideally mixed in with conditioning
Small body parts (neck, calves, forearms) can go HARD in the paint. These are all slow twitch and recover quickly
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