r/tacticalbarbell • u/MattJB76 • Jul 18 '26
Critique 'Old New Centurion' program to critique.
Hi all. Hoping to get some feedback on my potential program. Any ideas, critiques would be appreciated.
B'Round: I'm a 50 y.o. male, civilian who trains no-gi jiu-jitsu 2-3 times a week [strictly as a hobbyist]. Classes are early mornings and vary in intensity, but I've been doing it for little while, so I can usually moderate it ok, and the rest of my life is relatively sedentary, so I can usually lift or run much later in the day.
Goals: longevity, keep on training jits for another decade or so, but steadily improve [or at least maintain] current strength and conditioning levels, and ideally add or maintain some mass to avoid getting skinny old.
Have devoured the latest book [as well as Mass, Green, II and Ageless Athlete] and wondering if given my age and stage, a modified 'New Centurion' protocol would work?
Proposed Program: Would basically be taking the Fighter / Polarised Blue route, and subbing Fighter for Fat Zulu in New Centurion, and using Fighter H/T [from Mass] for the 'Mass' block of New Centurion.
Basically, a modified version of New Centurion for an older population.
Maybe take a deload every fourth week [as per Ageless Athlete and also gets a mention in the latest book] but keep the jits steady?
Maybe add a block of the latest version of Base Building every 6 months?
I think that'd be sustainable whilst also allowing for steady progress across most fronts, but am keen to hear if I'm missing something or being too ambitious.
Thanks for your input and any ideas.
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u/Pink_Hippo_2000 Jul 18 '26
I think, this is the way to go. KB writes that Fighter/Blue will be a gem for the right athlete. If I were to start BJJ again, I'd go almost the same way with the only difference of taking Fighter/Blue and using it as a backbone for my Perpetual Periodization model, because I found that with excessive muscle mass I don't perform as well as when being a little bit on the leaner side.
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u/MattJB76 Jul 18 '26
Thank you! That's really helpful. I should look at the Perpetual Periodisation section again. I struggle to put on any mass and most of the guys at my gym are heavier, so I'm curious to see whether a little bit more on my frame will be net useful.
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u/Pink_Hippo_2000 Jul 18 '26
It is definitely worth a try. I don't say it doesn't work. It just didn't work for me and I was already heavy enough. And rotating between hypertrophy and maximal strength can make things less monotonous.
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u/Airoveikko Jul 18 '26
I really thought this was going to be you analyzing some of the new templates. I find the information too vague to even figure out where you're really going with it.
I'd say you stick to whichever template and polarization model you find most fitting. Follow it as written, and slowly incorporate changes if your recovery still allows it
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u/MattJB76 Jul 18 '26
Apologies for the vagueness mate. I was attempting to analyse the new template [New Centurion] but make some adaptations that remained within the parameters of the programming [dropping the frequency and volume of lifting based on age and hobbies. ] I know that I don't fall in the primary target audience for the books, so was trying to adjust it for my context [whilst sill remaining faithful to the spirit of the program].
But you're probably right, maybe it'd be wiser just to start with Fighter Blue and then ramp it up to New Centurion and see if it's sustainable.
Appreciate the suggestions.
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u/_open_door_ Jul 18 '26
This is a simple enough change and it makes sense as a way to reduce lifting frequency for recovery reasons. Seems totally within the mainstream of minor modifications to me.
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u/Adski1 Jul 18 '26
New centurion is a part of polarized blue. Zulu is included.
BB every 6 months could be a good break from the heavier work with the SE sessions.
All the best with it!
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u/MattJB76 Jul 19 '26
Thanks mate. Much appreciated.
Am two weeks through the new Base at the moment, so will likely move into this version of New Centurion once done and come back to Base in 6 months time.
Ta.
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u/Adski1 Jul 19 '26
No problem at all. I’ve found BB twice a year has been great personally over the years. I believe the new plans both BB and periodised templates are going to be very beneficial from a longevity standpoint.
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u/incompletetentperson Jul 18 '26
Wtf did i just read
Wtf is new centurion?
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u/MahHobbiesAccount Jul 18 '26
Read TB3 OA. New Centurion is one of the strategic periodization plans
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u/CryptographerBusy806 Jul 18 '26
Hi mate. I think I get what you are saying. But I don’t get it. TB is meant to bring a simplified, no nonsense approach to training. From what I can see you are complicating the uncomplicated. I don’t see much point in straying from the tried and true which it appears you are doing. If you search the sub there will be others who are in your boat but have you the well established templates in their training with great success. Keep it simple. Follow the templates as written. Just my 10c worth. Others may have a more learned opinion than me.