I am an aspiring martial artist and looking to increase my strength, power, anaerobic endurance and muscular endurance. I have made a tentative schedule for accomplishing my goals: Monday: ME Squat Back squat: work up to 1RM Farmer's walk: 2X for distance Hindu squats until tired Bent legged situps: 4X6 Tuesday Bicep curls:5X5 Grip work: 2 exercises Neck work: Bridges and 4 way stretch Wednesday: ME Bench Floor press: work up to 1RM Push press:5X5 Sandbag hold for time 2X Hindu pushups until tired Side bends: 4X6 Thursday Barbell Complex: Deadlift X6 Romanian DL X6 Bent row X6 Power clean X6 Front squat X6 Back squat X6 Good morning X6 All of the above reps in the barbell complex are to be done one exercise after the other without rest; 4 circuits, 90 seconds rest between circuits Friday Rear delt flyes: 5X5 Grip work: 2 exercises Neck work: Bridges and 4 way stretch Hanging leg raises: 4x6 Saturday: DE Squat and Bench Box squat: 10X2 Floor press: 9X3 (3 diff grips inside rings) Bent row or lat pulldown: 5X5 JM presses: 5X5 Barbell Complex: Snatch Grip Deadlift Snatch Pull Upright Row Power Snatch Reverse Lunge Push Jerk Jump Squat All the above complex exercises done in the same manner as Thursday. This program will be modified as needed for recovery, etc. Sparring will be done 2-3 evenings.
