The plan

This is mostly my training log for BJJ, mostly for extra - strength and endurance training. BAsic philosophy is as follows:

Endurance.

I don't see much point to do HIIT. Every BJJ sparring session is HIIT training for me at this stage, especially when rolling with white belts. I believe my basic aerobic base is weak and therefore will focus on that.

Training by Maffetone Method. The idea is to maintain constant heart rate (180 - age). I try to stay between 125 - 135 beats/min, closer to 130/min. With time the distance covered should increase - which is to be seen.

Strenght.

Unquestionnably Easy Strength principles by Pavel and Dan John. Lifting three times a week or less. Deadlift, KB press and chin-ups.

Deadlift - Steve Justa Singles routine stretched out.
KB press - PAvel's ladders.
Chin-ups - easy strength 2 sets of 5 - 10. When 10 is easy add/imcrease weight.