Hybrid training (how to manage my schedule?)

[Torak]

I have lots of free time now during summer, so I want to really focus on my favourite sports. Here is all I want to do:
1.Lifting weights (gym) - my priority is to look good, but I focus on heavy weights and basic movements, Im currently on a CUT so im in a caloric deficit, thats another reason im going with heavy weights, to not lose muscle, its been working so far.....I was thinking at first that during this summer I would do split routine (like 5-6x a week) instead of the current full body (3-4x a week) since I have more time, but I dont know it it wouldnt bee too much because there are more things I want to do:

2.Boxing - I wantt o focus more on technqiue than on conditioning but of course Im gonna get some cardio in

3.Swimming - I also really want to improve my swimming technique, so I plan to swim regularly

4.Calisthenics - mainly STATIC holds, I really want to be able to do a handstand, handstand pushup, get better at pullups etc...currently I can just stand on my hands while my knees are tucked in between my thighs

5.Rotator cuff work

I know thats a lot of activities but I just want to ask you guys for advice, how would you recommend me doing it? I dont want to injure myself doing too much. Which activity how frequently with what intensity. My priority is to look good (gym) + to be able to peform certain movements (boxing, swimming, static bodyweight holds) plus the rotator cuff work.

 

[Badger67]

Throw the calisthenics at the end of your weight lifting sessions. They aren't generally intrusive enough to impede anything for recovery.

Do your boxing whenever you can, it shouldn't interfere much.

If you want to do rotator cuff work because you have injuries, take care of that before you start swimming regularly.

If you are lifting 5-6 days a week, on a cut, and want to box, swim it may be too much. Start adding things in gradually to see how you handle it, you may need to increase your food intake also to match.

 

[selfcritical]

How is the boxing organized? Are you going to classes where someone else dictates when you spar, or do you just have access to a gym?

Similarly, do you only have practical access to the pool on certain days? What's your current level of swimming proficiency?

 

[Maxtheripper13]

Set up which days you want to box and then add in your other sessions around that. Then place the other stuff throughout the week in descending order of importance. E.g

Sunday-Weightlifting (use your calisthenic skill work and rotator cuff stuff as a quick warm up)
Monday-Boxing
Tuesday-Swim
Wednesday-Weightlifting(calisthenics and rot cuff work)
Thursday-boxing
Friday-Swim
Saturday-Rest

If you can you can, throw in the occasional double days and take an extra rest day instead.
You also said you want to work on swim technique so I am assuming these are not intense swim sessions and can also be used as recovery?

I wouldn't worry too much about a calorie deficient as that will add up to quite a bit of work for the average person.
Just eat healthy and make small adjustments if you don't drop the weight.

I understand you said you wanted to lift more, but if you want to hit multiple goals you "generally" need to accept that 2-3 days a week is more than enough for the average person with other commitments.

 

[Torak]

I think boxing is on Monday, Wednesday, Thursday and Friday. There is always a 2 mile run at the beginning after warmup. I was thinking maybe I would skip that part and come right to main training session or maybe just dont run all of it, it feels like too much. The training sessions vary, sometimes its more about combos, but usually its all about bag work bag work bag work and conditioning on the bag and with DBs (punching). Sometimes the training is focused on strength training and sometimes its just sparring. I dont know based on what the trainers plan it but as I said usually its bag work for conditioning.

About the calisthenics. I thought maybe about a separate day or two during the week, where I would go out with some friends and have fun on the bars, doing pullups and dips and handstands. But not for reps, I thought more like controlled slow reps. My focus would be stabilization and static strength.


I really want to swim minimum once a week. In 2 weeks Im going on vacation where I will surf and I need to sharpen my swimming skills. Ive never been a competitive swimmer just a regular amateur swimmer. But I enjoy it a lot. I think I can swim breast stroke well. I can swim also crawl but quite slowly because my technique is not that good. I can swim also backstroke but really just for fun because I have no idea if my technique is godo in that. And butterfly style is obviously too advanced for me so I dont swim that.

I had shoulder injury about 2 years ago but its ok now, when I really stress that shoulder than it starts to hurt again a bit but usually fades away in 1 day. I want to do rotator cuff work just for prevention. Last week I swam a lot and I didnt feel it at all, actually I felt like the swimming helped.

Im currently lifting just 3 times a week full body. But I would enjoy doing it more frequently BUT ONLY IF it wouldnt impede with these other activities. Thats what I would like to know your opinion on, how much of which activity , so it could get on well together.

 

[Torak]

Set up which days you want to box and then add in your other sessions around that. Then place the other stuff throughout the week in descending order of importance. E.g

Sunday-Weightlifting (use your calisthenic skill work and rotator cuff stuff as a quick warm up)
Monday-Boxing
Tuesday-Swim
Wednesday-Weightlifting(calisthenics and rot cuff work)
Thursday-boxing
Friday-Swim
Saturday-Rest

If you can you can, throw in the occasional double days and take an extra rest day instead.
You also said you want to work on swim technique so I am assuming these are not intense swim sessions and can also be used as recovery?

I wouldn't worry too much about a calorie deficient as that will add up to quite a bit of work for the average person.
Just eat healthy and make small adjustments if you don't drop the weight.

I understand you said you wanted to lift more, but if you want to hit multiple goals you "generally" need to accept that 2-3 days a week is more than enough for the average person with other commitments.

Actually, I dont know if I want to lose anymore weight. Probably a bit of fat yes to see my sixpack because its already coming out. But I dont want to be lean and skinny with sixpack, I want to keep full looking muscles, thats why I thought heavy weights could help me. Actually, I noticed during last month of cutting that I didnt lose any weight at all but my stomach realyl flattened out , I lost lovehandles and my backmuscles got bigger. So maybe its just a myth that you cant add muscle while on calorie deficit. I would like to continue with this muscle/strength gaining also now, while still cutting PLUS those other activities.