How many days (and hours) are you putting in per week?

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LZD

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I'm more interested in what you guys do, than analysis of my weekly sched. -
All forms of training told, how many days (and hours) are you putting in per week?

Simple question. There's a lot of people here who know what they're doing and whom I respect, so I'm curious how much y'all do each week.

I had an injury to my shoulder ages and ages ago, only a mild one, but since then I have probably been over-cautious. I am gradually increasing how much I do and seeing how my body responds, but some sort of benchmark of the norm would be handy (even though of course it may not apply to me as everyone is different.)


Currently, I look like this:

Mon:
7:30-9 - Muay Thai
Tues:
Weight session (5/3/1)
Wed:
7:30-9 - Muay Thai (or) Advanced Boxing
Thurs:
Either off. Or, 6-7:30 Boxing/MMA/or Muay Thai (strong cardio emphasis)
Looking to add this in.
Fri:
7:30-9 - Muay Thai Sparring.
Sat:
Work - 6.5 hours. Then Weights session (5/3/1)
Sun:
Work - 9 hours.


My wednesday session of Muay Thai or Boxing is very heavily technique based - I am considering adding in a 90 minute class of boxing or MT conditioning before that. But I am unsure if this is too much. I'm not sure if I should take Thursday off entirely, and add a class to a day when I am already training. e.g., 6-7:30 Monday or Wednesday. Is it better to do that and have an entire day off? Or spread it out?

My work involves walking practically the whoooole time. Constantly lifting light objects, pushing and pulling carts which are sometimes heavy and require me to slant Prowler style, walking up stairs all the time, and so on. I sweat a lot at work. I'm not sure if this constitutes a significant compromise of my day of rest....or counts as LSD. :icon_lol:
 
1 hour a day 6 days a week jan is all cardio for me my gym is full of ny resolutions and it annoys me. usually I go to the gym 5 or 6 days a week for at least an hour Im not on any set schedule at the gym just clean eating
 
Right now:

4 days a week of lifting, the length of workouts varying a lot, generally between 1-2 hours.

4 days a week conditioning, 3 days will be cycling, 1 day will be swimming, 25 minutes each workout. The conditioning is done on the same days I lift, that way I have more "off" days.

I do grip work, but it's on an ad hoc basis.

Then activity that's incidental, like walking (a fair bit, as I often walk to get places, and I have a dog to walk) and yard work (quite a bit of snow to shovel lately). So even on an "off" day, I'm not sitting on my ass all day.
 
Sun: Ice hockey (1 hour)
Mon: Lifting (1.5 hours)
Tues: Cardio + extras (1 hour)
Wed: Rest
Thurs: Lifting (1.5 hours)
Fri: Cardio + extras (1 hour)
Sat: Rest

So right now it's only 6 hours of activity/week. The extras on Tues/Fri are things like a YTWL complex for shoulder health and whatever else I feel like doing.

When I go back to Muay Thai the cardio will be replaced by 1.5 hours of MT plus I might add in a light session for a 1 hour on Wednesdays at lunch. That will just be bag work on my own.

Of course this doesn't include the work I've been doing on my bathroom which is surprisingly tiring.
 
Sun: Bench (5/3/1): 2 Hours
Mon: Off
Tues: DL (5/3/1):1.5 Hours
Wed: Dynamic 5x5 Bench and Squat at CG: 1.5 hours
Thurs: Conditioning: 1 Hour
Fri: Off
Sat: Squat (5/3/1): 2 Hours

8 Hours a week, sometimes I do miss conditioning day. I won't lie.

I'm married so I get a honey-do list, so like Tosa I get a lot of yard work and snow shoveling so some extra activity there. Also being married very few active rest sessions in the bedroom.
 
I work at a gym so usually lift at the start of the shift, and do cardio+ core at the end, so i get time to pass at work ;)

Normal woud then be to lift at approx 16 and then do cardio close to 21:30

Monday: Lift + Cardio
Tuesday: Lift
Wednesday: Lift + Cardio
Thursday: Lift
Friday: Lift
Saturday: Rest
Sunday: Rest
 
I'm doing 5/3/1 with a 4-day split. Each workout is about 1.5-2 hours, except Friday - the grip is only about 20 minutes. I usually lift in the morning or mid-day. I'm also doing grip work Monday, Wednesday & Friday. Schedule looks like this:

Monday: SOHP + Grip
Wednesday: Deadlift + Grip
Thursday: Bench
Friday: Grip
Saturday: Squats

I'm also doing Brazilian Jiu-jitsu. I try to get 4 days a week in, in the evening. Last week I went Tuesday, Wednesday, Thursday, Friday. Week before last I only made it twice to Jiu-jitsu. Each session is usually 1.5 hours, although I may occasionally stay for longer.

So last week, about 12 hours of training, and lots of eating...

Right now I think my BJJ is suffering a little based on the heavy workouts & no conditioning, but the goal for now is strength only. In a few months I'll switch it up & start focusing more on BJJ & conditioning, so I may drop the number of weight workouts to 2-3 per week at that time.
 
Monday: MMM (1.5h)
Tuesday: Morning: Lifting (1.5h) / Afternoon Muay thai (1.5h) or rest
Wednesday: MMA (1.5h) or rest depending on tueday
Thursday: Morning: Lifting (1h), Afternoon Muay Thai(1.5h)
Friday: Boxing class (1.5h) or rest, depending on how I feel
Saturday: Lifting (1.5h)
Sunday: Rest
Whenever possible: pinch grip work, around 30min, or some conditioning if I have a rest day for around 45mins
I also have 1-2 hours of psychical activity at school, sometimes none.

So anywhere from: 7-12h each week. The 12h week happens very rarely.
 
Not sure how anyones schedules are relevant to TS or anyone else, everyones goals are different. I'll admit I don't always get the lifting in, and I use kickboxing and grappling mainly to stay active and interested in something athletic.

On a good week this is my schedule:
Sunday- wrestling 9-10:15am
Monday- 7am lifting: SS Day 1 (squat, bench, DL) plus assistance and prehab
Tuesday- 7pm kickbox sparring and skills, 8pm BJJ, 9-10 kickboxing bag work/conditioning
Wednesday- rest or light lifting/gpp
Thursday- same as Tuesday
Friday- AM lifting SS day 2 (squat, OHP, PC) plus assistance and prehab
Saturday- kickboxing 9-11am

Sometimes I will take off Saturday morning and add Friday night. It's around 10hours total
 
BJJ Classes 4-5 hrs/week
Sparring/Rolling 2-4 hrs/week
Conditioning Metcons 4 hrs/week
Strength/Power 2 hrs/week
Stretching/Mobility 2-3 hrs/week

Total training 14-18 hrs/week
 
My gym requires you take a conditioning test to get into their full fight program so for now it's:
Monday - BJJ w/Gi (1 hour)
Tuesday - Mitt Training (1 hour) then legs lifting (1 hour)
Wednesday - BJJ w/Gi (1 hour)
Thursday - Thai Pads (1 hour) then upper body lifting (1 hour)
Friday - Rest. but if I am bored hit up their conditioning class.
Saturday - Muay Thai conditioning (1 hour) then lower body lifting (1 hour)
Sunday - Lower body lifting (1 hour)

If I pass the test at the end of the month replace Tuesday and Thursday pad work with no gi jiu jistu, add an hour of Muay Thai on Monday, move Thursday's lifting to Friday, and Muay Thai to Thursday, and Saturday will be ring/cage training to replace Muay Thai. All this while working full time. And I think I have like the worst genes in the world because even with all this it is a struggle for me to get good.
 
I think it says something about NOT starting this type of thread in the stickies. Anyways, time spent in the gym is not a useful indication of how much training people actually do or how effective it is at achieving their goals.
 
Normal week looks like this:
Monday: Morning-weight(5/3/1)+cardio(sprints), afternoon-Muay Thai
Tuesday-Morning-Muay Thai, afternoon- BJJ
Wednesday-Morning-Weights(5/3/1), cardio(sprints), afternoon- Muay Thai
Thursday-Morning-Weights(5/3/1), afternoon- BJJ
Friday-Morning-weights(5/3/1)+Cardio, afternoon-BJJ
Saturday- Muay Thai
Sunday-BJJ

Lots of food consumed throughout the week :)
 
Sunday: Strength training+grip+core 1 and 1/2 hours
Monday: Striking Class 2 hrs
Tuesday: Power/explosive training+grip+core 1 and 1/2 hours
Wednesday: BJJ/Wrestling Class 2 hrs
Thursday: LSD aerobic, typically about 40 minutes then 2 sets of 500 meter sprints on co2 rower
Friday: Indoor Soccer 1 hour
Saturday:MMA and Standup sparring 2 hrs

total: 11 hours
As a teacher I find it hard to workout for more then this each week and still stay fresh enough not to be a bear with the children. Pushing as hard as possible in each session and limiting the total number has proven invaluable for me in adding strength as I have more time to rest between sessions.

Also off the top of my head I am not sure whose thread it is but the "less is more" log has really inspired me this year to decrease volume on my strength days...good stuff in there
 
Last edited:
Days per week - 6-7 (most likely will end up being 5-6)
Hours per week - 4.5 (most likely will end up being 3.5-4)

My short-term plan (next couple of months):

Mon - Squat
Tues - LSD (morning)/BP & Chins (afternoon)
Wed - C&P
Thurs - LSD (morning)/DL (afternoon)
Fri - BP & BORs
Sat - HIIT
Sun - LSD

And try to fit in direct ab work, reverse hypers, shrugs, curls, dips, grip work, and burpees as I can.
 
Monday: lifting and BJJ (2.5 hours total)
Tuesday: off
Wednesday: Lifting (1.5 hours)
Thursday: Nogi (2 hours)
Friday: Lift (1.5 hours)
Saturday: Nogi (2 hours)
 
LilLydi9 said:
Normal week looks like this:
Monday: Morning-weight(5/3/1)+cardio(sprints), afternoon-Muay Thai
Tuesday-Morning-Muay Thai, afternoon- BJJ
Wednesday-Morning-Weights(5/3/1), cardio(sprints), afternoon- Muay Thai
Thursday-Morning-Weights(5/3/1), afternoon- BJJ
Friday-Morning-weights(5/3/1)+Cardio, afternoon-BJJ
Saturday- Muay Thai
Sunday-BJJ

Lots of food consumed throughout the week :)
Click to expand...

Good hell. How does your body hold up?
 
Lift four times a week
Kickbox 3-4 times a week

Works out to be about 6 and a half hours of actually training, but it does vary a bit.
 
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