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.
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.
