First attempt at S&C for Martial Arts

[squat]

I was thinking barbell rows too. Pendlay

Why not just do stronglifts and run on your off days?

[Chucknate]

What are your numbers? Reccomended programming will largely depend on your strength levels

[s4keithv6]

Originally Posted by Chucknate

What are your numbers? Reccomended programming will largely depend on your strength levels

I don't make a habit of maxing out on anything, so these are the best measures of my strength for each lift I can give

Barbell Squat: I do 225 on a 5x5
Barbell Deadlift: I can do 315x5
Barbell Bench: 225x7

[SunNovaGun]

I'd recommend doing no more than 2 interval runs per week, the other two LSD.

Even better would be 1 interval, 2 LSD and 1 tempo run (30-60 minutes at 70-80% max HR).

Optimally would be a block of 8-12 weeks all LSD where your LSD runs get up to two hours or so, and then add in the intervals and tempo stuff after that period.

[cheez whiz]

Originally Posted by squat

I'd find a different exercise than the hack squat if you can. Also, why are you only squatting once per week?

I agree hack squat maybe isn't the best choice, but hey, I "only" squat once a week. Something wrong with that? Not to be harsh, but aren't you pretty much a complete novice? Should you be doling out advice at this point?

[squat]

Originally Posted by cheez whiz

I agree hack squat maybe isn't the best choice, but hey, I "only" squat once a week. Something wrong with that? Not to be harsh, but aren't you pretty much a complete novice? Should you be doling out advice at this point?

This is true... I'd still like to think I have a basic understanding of strength training. I tend to stay away from things I know are out of my realm of knowledge, but basic programming seems simple enough. Plus, trying to help gives me practice for what I want to do (strength training for sports). And I figure that if I'm wrong, the more knowledgeable posters (such as you and others) will point it out and OP will be no worse off than before.

Was my questioning of his once/week squatting wrong? If so, why? I'm not using the word only in a bad context, it's rather fitting. It's the one day that he squats; the only day. I don't want that to come off as me thinking everyone should squat 3+ times per week.
By the way, I don't mean to argue. Just trying to learn is all. And nah I wouldn't say I'm a complete novice, I'm just weak. My log and conquest to squat started long before I found F13. But, I've spent much more energy on actually learning things rather than doing them, which now I'm trying to balance out.

Oh, and IMO; the hack squat isn't practical at all. I can think of no time, nor have I heard of any time, where something calls for a hack squat. Or where a hack squat was a better fit for something than a squat, or leg press, or anything for that matter. At the old gym I used to work at, I was trying extremely hard to get rid of that thing and replace it with a power rack.

[TheeFaulted]

Originally Posted by cheez whiz

I agree hack squat maybe isn't the best choice, but hey, I "only" squat once a week. Something wrong with that? Not to be harsh, but aren't you pretty much a complete novice? Should you be doling out advice at this point?

I don't see any reason why a beginner who is lifting 4x/week should only be squatting one of those days.

[Ethan]

Originally Posted by s4keithv6

I don't make a habit of maxing out on anything, so these are the best measures of my strength for each lift I can give

Barbell Squat: I do 225 on a 5x5
Barbell Deadlift: I can do 315x5
Barbell Bench: 225x7

These numbers, Am I wrong in thinking 5/3/1 could be a good fit? He seems a little too strong to get big gains on SL or SS

[cheez whiz]

Originally Posted by TheeFaulted

I don't see any reason why a beginner who is lifting 4x/week should only be squatting one of those days.

Here's one example of a routine that would work just fine:

Day 1: Press/Pullups/accessories
Day 2: Deadlift/Abs/Grip/accessories
Day 3: Bench/Rows/accessories
Day 4: Squat/Abs/accessories

It's a nutshell of my routine, and it makes gains just fine. More volume isn't always the cure. I work hard in my workouts, and one squat day (plus one DL day) a week is plenty.

[TheeFaulted]

Originally Posted by cheez whiz

Here's one example of a routine that would work just fine:

Day 1: Press/Pullups/accessories
Day 2: Deadlift/Abs/Grip/accessories
Day 3: Bench/Rows/accessories
Day 4: Squat/Abs/accessories

It's a nutshell of my routine, and it makes gains just fine. More volume isn't always the cure. I work hard in my workouts, and one squat day (plus one DL day) a week is plenty.

Have you tried squatting more than once a week to see if you get better gains from it?

TS' squat is an obvious weakness and so he could likely see better gains with more frequency in the lift. There's a reason most beginner programs have squatting multiple times a week.