Monday:morning(mma skill:shadow boxing,bag work,sparring,grappling,ground striking,shadow wrestling,+some conditioningush ups ,pull ups,sit ups,superman,squats,neck bridges or isometrics and skipping rope,leg mobility ).i choose 3 drills from mma skill. afternoon:cardio(running) Tuesday:morning(s&power clean,dips,military press,front squats,bo rows,triceps extension,chinnies,back extensions) afternoon:cardio(tabata:burpees,juping jacks,knees to chest,mountain climbers) Wednesday:maybe some low intesity cardio or rest.Static stretching. Thursday:morning(mma skill ther 3 drills +push ups ,etc or isometrics and some skipping rope,leg mobiliy) afternoon:cardio(running) Friday:morning(push press, pull ups,romanian deadlifts,bench press,lunges,curls,V ups,ab wheel) afternoon:cardio(tabata) im 17 years old.is my weekly workout good?
I think there's a little too much volume on lifting days, but if you can handle it go ahead. Once you do get a fight though the volume has to go down on the weights and skill training goes up obviously. Also, shadow wrestling seems funny to me.
for the weightlifting workouts i only use 3 sets per exercise.the first one is for warm up and the other 2 are the work sets.power cleans have deadlifts.front squat is for me much harder to do but sometimes i do back squats too.
Other reflections: - if you do conditioning, it makes more sense to do the static stretching afterwards and not on a separate rest day. - Tuesday will be your very own 'triceps death' - dips, OHP and triceps extensions is triceps extensions too much. Not to mention the whole Tuesday routine seems overdone. Of course, I don't know the rep scheme or weight, but still.
With what intensity have you been training up till now? It's not the best idea to start with the volume you won't be able to handle. Have you been lifting? In the meantime, this is the 2-day split from the FAQ: Day one: Deadlift Overhead press Weighted pullup/chinup Day two: Squat Benchpress Bent over row And all the exercises are supposed to be quite heavy. If you're a lifting newb you can start with this and some sledgehammer work. Sounds good?
Ok, so I assume you can handle what you've made up and what I've written before remains to be my opinion. I'd throw out the tri extensions and possibly reduce volume if I found it overwhelming. You're gonna spend a lot of time in the gym, but if you have nothing better to do, why not? Go heavy on at least some of your exercises. One last thing for the sake of efficiency - why not combine OHP and power cleans into clean & press?
