So today after some padwork for warmup and specific training, Chris and I jumped into some more structured, more serious strength & conditioning program again. After some hard thinking, we concluded that after all the instructor courses, seminars and workshops we attended, we still don't know a better system than the 5x5 program I've written so much about on this site. Hence, we'll do it again. Anyhow, although they say you should "never change a running system", we've decided to tweak some parameters to even further increase the program's effectiveness. Let me recap the original program again Monday, Thursday: "Pull"-type movements (horizontal pull, vertical pull) and hip-centered "Stand-Up"-type movements Tuesday, Friday: "Push"-type movements(horizontal push, vertical push) and knee-centered "Stand-Up"-type movements Sets/Reps: 5x5, with progressive load (e.g. 130 in the first set, 132.5 in the second, 140 in ...