Base-building with grappling training

Hey guys,

Just wanted to get a sanity check on my Base Building plan.

For context, I’m 29, 5'9", and currently sitting around 92kg (202lbs). I’m getting back into training after a long layoff with the goal of fighting amateur MMA late next year. I've got a BJJ blue belt but I'm pretty deconditioned right now.

I tried starting the standard Base Building template, but the high-rep Strength Endurance (SE) circuits absolutely wrecked me. I’m carrying a bit of extra weight (approx 40% body fat according to a recent scan) and doing sets of 20-50 reps of squats and pushups just left me with crippling DOMS that derailed my training for days.

I ended up re-reading the books and decided to pivot to the Strength-First Base Building template from TB2. I feel like my body handles heavier, low-rep loads way better than high-rep calisthenics right now, and I need to build up some tissue tolerance before I go back to high volume. I'm also really enjoting lifting.

Here’s the plan for Weeks 1-5:

I’m running a Trap Bar Deadlift / Bench / Lat Pulldown cluster. I skipped squats because I have a history of lower back issues ("glute amnesia") and I want to bulletproof my posterior chain with the trap bar first as I've heard it's a good alternative.

Schedule is pretty standard:

• Mon/Wed/Fri: Max Strength (Operator, 3x5), BJJ Later
• Tue/Thu: LSS (Assault Bike or Swimming, keeping HR <150), BJJ in the morning
• Sat: Long Ruck (60-90 mins)

The Transition (Weeks 6-8):

This is where I’m unsure. When I hit the HIC/SE portion of Base Building in the last few weeks, I want to start swapping those gym sessions for actual skill work.

I’m planning to use Beginner Wrestling and Greco-Roman classes as my "HIC" or "SE" sessions. My logic is that since they’re drilling-heavy (pummeling, arm drags, technique) rather than full live sparring, they should fit the stimulus without burning me out. The goal is to bridge the gap from just being "gym fit" to actually being "mat fit" again.

Questions for you guys:

1. Has anyone else (especially heavier guys) found Strength-First BB better for durability than the standard start?
2. Does swapping the HIC/SE sessions for technical Wrestling classes in those final weeks sound viable, or should I keep them separate to ensure I'm hitting the right heart rate zones?
3. Any issues running that specific cluster (TBDL/Bench/Lat Pull) for this phase?

Appreciate the help.