My training to become stronger, fitter and a better fighter before july

[kokaka]

Hello all sherdoggers.

I am a 19 year old boy/man (call it whatever you want) who needs to get in shape before the beginning of July, because then I will go in the military and I got a really physical demanding service. My goals are to improve my overall strength, stamina and fighting skills over the month that I have left. At the moment I study at the High school and will do until my military service. I try to eat well and sleep at least 8 hours every night since I love to be fresh the whole day and also because it is really important. My big problem is sweets and ice cream and I have gained 2kg of fat (around 4.5lbs I think) because I have had a shoulder injury and the only thing I did under that time was to eat the above mentioned sweets, not the smartest thing I know, but as soon I got back into training I lost 1kg (2.2lbs) under one week period. I don

 

[DEVILsSON]

I like your workout. Here are a couple of ideas:

#1 do rotator cuff rehab/prehab ....eric cressey has phenomenal articles on t-nation.com for keeping your rotator cuffs healthy and recovering from injury...read it....reread it....apply it...
#2 train grip....very good for functional/overall strength....(thumb strength, finger strength, forarm strength, wrist strength)
#3 do 'complexes' at the end of your lifting sessions for improved fat loss and conditioning...
something like 3 sets of 5 reps of 20-40% of 1rm of clean, squat, row, ohp, or whatever else(usually around 4-5 exercises)....
#4 if you like sweets then use them as a reward system a couple days aweek....but keep portions fairly small....eating half a gallon of icecream even once a week will fuck up your nutrition...however eating 1/4 pint or a bit more wont.....portion control...also think about getting some decent tasting protein bars....perhaps chocolate or cookies/cream flavor and use that to satisfy your sweet tooth....

good luck up bro

 

[kokaka]

Thanks for the tips DEVILsSON, I will start do train my grip and do the complexes tomorow and build up my rotator cuff,,,,and its hard for me to say, even cut down on the sweets:icon_sad:

 

[SmashiusClay]

Nice to see you here, I'm in a similar boat, I'm joining the British Army as an officer in September and know I'll have to do something about my distance running between then and now.

 

[STWACOACH**]

Well drop sets three times a week wn't work for very long, but then again neither will doing squats three times a week, and deads, and doing MMA. You will hit a wall sooner or later with that. Good luck

 

[kokaka]

Nice to see you here, I'm in a similar boat, I'm joining the British Army as an officer in September and know I'll have to do something about my distance running between then and now.

Haha nice, I will also be an officer and need to work on my running distance but I see it this way If you got a good cardio then the running distance will come really fast the first month in the military, you just have to get used to the running.

Well drop sets three times a week wn't work for very long, but then again neither will doing squats three times a week, and deads, and doing MMA. You will hit a wall sooner or later with that. Good luck

Do you mean that I will get over trained very quickly with this and if so, I would be very happy if you could say what I could do instead to reach my goals

 

[DEVILsSON]

Yea Bill Starr's programs are not designed to be used in conjunction with MMA or inseason of another active sport. It;s probably better to use something more simple. For 3 day split you can try....push, pull, lower body or something similar

Tue:
Back Squats/Deadlifts rotated weekly
Front Squats
Assistance Exercise(for a weakness)[lunges, 1leg DB RDLs, Gms, hypers, etc]
Heavy Core exercise
Heavy Core exercise
Grip exercise

Thu:
Weighted Chins/Pulls
Standing Overhead Press
Assistance Exercise
Heavy Core exercise
Heavy Core exercise
Grip Exercise

Sat:
Bench
BOR
Assistance Exercise(Close grip bench, board presses, lockouts, pause, etc)
Heavy Core exercise
heavy Core exercise
Grip exercise

Focus on the first 2 exercises and then adjust the rest as needed. Lift at around 3-5rm...leaving a rep in the tank....perhaps 3x3 for first exercise, 3x5 for 2nd and 2x5 for 3rd....

good luck dude..