Leszek has set me up with a simple but effective programme involving the development of technique at the start and then gradually building weight as we go on. My basic programme involves foam rolling at the start of any session and then a mixture of body weight and weighted exercises and finishing with stretching.
I’ve been doing the programme for just over a month with a gradual build in weight. As a general comment, I would say that I had been doing most things wrong or with poor technique previously and that (after some coaching from Leszek) doing the exercises with good technique is harder but brings better results and obviously less chance of injury.
Ready Bruce Story.