What do you think about this schedule?

Discussion in 'Strength & Conditioning Discussion' started by RickyN7, Jul 2, 2018.

  1. RickyN7

    RickyN7 Yellow Card Yellow Card

    Joined:
    Jun 26, 2018
    Messages:
    87
    Likes Received:
    59
    So I recently stopped kickboxing completely (0 motivation to keep training, despite success in a few ammie tournaments) and started powerlifting. My current goals are a x1.25 bench, x1.50 squat and x1.75 deadlift of my bodyweight, which is 80kg. For now, only my deadlift is there at 140kg.
    Ive come up with the following program. Critique away guys!

    WEEK A: 5x5
    SUN: Sqt 5x5, Bench 5x5
    MON
    TUE: Deadlift 5x5, Asstnc
    WED
    THU: Bench 5x5, Squat 5x5
    FRI: Run/HIIT Circuit
    SAT


    WEEK B: 531 = 55331 (this way, every other week I attempt a new 1RM record on the 3 main lifts)
    SUN: Squat 531, OHP 5x5
    MON
    TUE: Deadlift 531, Asstnc
    WED
    THU: Bench 531, Front Squat 5x5
    FRI: Run/Circuit/Assistance
    SAT
     
  2. ironkhan57

    ironkhan57 Green Belt

    Joined:
    May 6, 2015
    Messages:
    1,114
    Likes Received:
    187
    Location:
    short hills nj
    Since you were a fighter, I have a question how did you fit in explosiveness training when you were training muay thai? I haven't trained in a legit gym since July of 2017, and am just getting back into it in 2 weeks. So if you could answer that question that would be nice.
     
  3. RickyN7

    RickyN7 Yellow Card Yellow Card

    Joined:
    Jun 26, 2018
    Messages:
    87
    Likes Received:
    59
    Lol, thread hijacked xD

    Jk, iz kool.

    Short answer: I didn't.
    When I was training (first boxing, then kickboxing and finally MMA), I just did a shit ton of bagwork. On non-sparring days, I'd do 12 to 15 rounds on the bag, full power and going all out. Then I'd do 2 or 3 rounds of shadow boxing with 2kg dumbbells.
    In a matter of weeks, my speed and explosiveness went up exponentially. I was landing anything I wanted in sparring due to sheer speed.
    Many people now seem concerned with plyometrics, powerlifting and other such side-activities which are claimed to make you faster... honestly though, I did none of that and went from not being able to land a single cross in sparring due to being slow, to being the fastest guy in the gym for my weight (75kg). Lifting always destroyed my mediocre cardio and left me way too tired for specific training.
    The more sport-specific the exercise, the better. Bagwork is as specific as it gets. You punch and kick things in kickboxing, so you might as well get good at it by punching and kicking as much as possible with speed and power.
    Aside from that, I would do sprints once a week and a longer run once, mixed with push ups and pull ups.
    As you see, 80% of my training was either sparring or bags or pads (specific to my sport), and the other 20 were to fill up time and keep active during the 'rest' days. I would have been equally good without the sprints and bodyweight exercises to be honest.

    To recap, my advice is do a lot of bags on your free days, focusing on hitting it with power and speed (always wear wraps and go all out). Do it 3x a week and you should see results in two weeks.

    Now if your goal is to be rounded athletically (have general strength, speed, agility and endurance), then just do it in cycles. 6 weeks of strength training only, then 2 or 3 weeks of running, sprints, long distance, cycling, bags to build up cardio (and only focus on cardio), then dedicate yourself to muay thai with a solid physical base for a few months, then do another cycle like that. A lot of guys did that. There's mpre to life for most ppl than fighting. A lot want to be ripped, or go do triathlons etc etc so they try to fit these other things in.
    I never did, just stuck to fighting and it worked well.
    Depends on your goals. Have a goal in mind and be goal-specific in your training.
     
    corpse, Sano and ironkhan57 like this.
  4. ironkhan57

    ironkhan57 Green Belt

    Joined:
    May 6, 2015
    Messages:
    1,114
    Likes Received:
    187
    Location:
    short hills nj
    When you say longer runs, do you mean run a mile?
     
  5. RickyN7

    RickyN7 Yellow Card Yellow Card

    Joined:
    Jun 26, 2018
    Messages:
    87
    Likes Received:
    59
    Mmm more like a 4 kilometer run (not sure how many miles that is? About 2.5 I'd guess). Moderate intensity is what I go for, and I avoid loong 5k+ runs because I think they wear the joints out more than shorter, quicker runs and that type of aerobic endurance isn't the most applicable to combat sports.
     
    ironkhan57 likes this.
  6. ironkhan57

    ironkhan57 Green Belt

    Joined:
    May 6, 2015
    Messages:
    1,114
    Likes Received:
    187
    Location:
    short hills nj
    Ok I'm working up to a mile right now, I'm close to being able to run 1 mile without getting tired. Would you recommend doing some sprint drills to get a better mile?
     
  7. SMSLY

    SMSLY White Belt

    Joined:
    Jan 4, 2018
    Messages:
    43
    Likes Received:
    15
    Nice to see a front squat in there. People will do 5 types of bench and only a back squat. Craziness!
     
    RickyN7 and ironkhan57 like this.
  8. RickyN7

    RickyN7 Yellow Card Yellow Card

    Joined:
    Jun 26, 2018
    Messages:
    87
    Likes Received:
    59
    Well, beep test helped me a lot with building up my initial running times.
    Sprints won't help longer runs too much imo. You can try running fartlek for set distances, for example:
    30 seconds fast run (e.g: 75% of your sprint speed) followed by 30 seconds slower pace jogging (40-50% of max speed), then repeat until you complete, say, 4 laps around the track.
    Time intervals can be 30:30, 60:60, 30:60, whatever you can handle at this point, then work your way up. It's supposed to help develop Vo2 Max faster than steady runs.
     
    ironkhan57 likes this.
  9. RickyN7

    RickyN7 Yellow Card Yellow Card

    Joined:
    Jun 26, 2018
    Messages:
    87
    Likes Received:
    59
    I started doing them after watching Nick Curson on JRE and hearing him defending them vehemently. I'm also slowly starting to incorporate olympic lifts like a clean to push press, and the front squat is essential for them.
    First 5x5 I did resulted in the worst DOMS of my life tho lol took a week to clear up

    One thing I do avoid is the low bar squat. I feel so much weaker on it than the high bar. Probably just shit technique, but oh well...
     
  10. SMSLY

    SMSLY White Belt

    Joined:
    Jan 4, 2018
    Messages:
    43
    Likes Received:
    15
    I do front squat instead of back squat most of the time. I feel weaker, but get more out of it for that reason. It's gotta be more beneficial having the weight in your hands (more or less). I also think it's probably less stressful on my knees using a lower weight. That said I test my back squat from time to time and it keeps going up. Enjoy!
     
  11. ironkhan57

    ironkhan57 Green Belt

    Joined:
    May 6, 2015
    Messages:
    1,114
    Likes Received:
    187
    Location:
    short hills nj
    I just got out of work and while I was at work I asked a guy who runs track for his college about this too he said the same thing but said to take supplements, but I don't know what supplements are good for running I've heard of BPN flight, one guy at GNC recommended beyond raw, I've heard of BSN explode or whatever, which would you recommend?

    He didn't tell me what supplement I should take but he said their's a guy on Instagram that's a nutritionist and that he helped him out.
     
  12. DrBdan

    DrBdan Something clever

    Joined:
    May 6, 2008
    Messages:
    12,003
    Likes Received:
    909
    Location:
    Toronto, Canada
    NurseKnuckles and RickyN7 like this.
  13. Legendary

    Legendary Supernova

    Joined:
    Oct 24, 2010
    Messages:
    4,410
    Likes Received:
    3,056
    5/3/1 is not what you should be doing. 3x5 Linear Progression is what you need based on where you are at.

    How old are you?
     
  14. RickyN7

    RickyN7 Yellow Card Yellow Card

    Joined:
    Jun 26, 2018
    Messages:
    87
    Likes Received:
    59
    21. Started lifting for a year or so at 15, then stopped when I got into boxing. Only resumed with weights about 2 months ago.
    I feel like 3x5 is too low volume for me though...
     
  15. Legendary

    Legendary Supernova

    Joined:
    Oct 24, 2010
    Messages:
    4,410
    Likes Received:
    3,056
    3x5 is the perfect volume for where you are at. Trust me.

    Where are your numbers? Honestly
     
  16. RickyN7

    RickyN7 Yellow Card Yellow Card

    Joined:
    Jun 26, 2018
    Messages:
    87
    Likes Received:
    59
    Bench 1RM 95kg
    Squat 1RM 110kg
    Deadlift 1RM 140kg

    I'm putting on 2.5 to 5kg each week on all the lifts for now tho.

    At 3x5 I feel fully recovered way sooner than the next session hitting the same movement.
    I was used to training 6-7 times a week before I started lifting. Now, I can't imagine only lifting 3-4 days a week, and at 3x5 at that.
     
    ironkhan57 and Tone C like this.
  17. ironkhan57

    ironkhan57 Green Belt

    Joined:
    May 6, 2015
    Messages:
    1,114
    Likes Received:
    187
    Location:
    short hills nj
    I think beyond 5/3/1 would be good for you if your looking for a challenge I'm about to change my strength program to that one next week.
     
    RickyN7 likes this.
  18. Truth

    Truth White Belt

    Joined:
    Jan 31, 2018
    Messages:
    46
    Likes Received:
    90
    Nothing wrong with the program that I would say. For the running, I tend to prefer sprints for the added explosive training. Best of luck.
     
    RickyN7 likes this.
  19. Legendary

    Legendary Supernova

    Joined:
    Oct 24, 2010
    Messages:
    4,410
    Likes Received:
    3,056
    If your numbers are accurate, your bench is getting pretty close to 1.25x, good job.

    You feel recovered way sooner because your not lifting heavy enough at 3x5.

    Boxing≠Strength training. You can do some form of boxing training 6 days a week. You can't do strength training 6 days a week. It is more intense and it takes more time to recover from.

    Its all dependent on your goals. General strength for fitness? Bodybuilding? Powerlifting?

    5x5 programs are not bad, they do work, however everyone tries to assume they are at a higher level then they actually are. At your current bodyweight you shouldn't even think about an intermediate programming until you can squat around 2x your bodyweight, and pull around 2.5xBW.

    To give you a reference point, I have been following Advanced Novice sections of starting strength and I am still making progress 4.5 months in. My squat 1RM is 122kg, 150kg deadlift, and 75kg bench, but I only weigh 67kg and its not stopping anytime soon. Besides your bench, I out lift you at 13kg(29lbs) less, and I am still classified as an advanced novice.

    5x5 is traditionally picked up when 3x5 doesn't cause weekly adaptations. You are still adding 2.5 to 5kg a week? Then you are still a novice by the very definition.
     
    Last edited: Jul 11, 2018
    RickyN7 likes this.

Share This Page