too much training? doable goals?

[Fase]

Hey hope you can help me out here! I want to combine powerlifting with calisthenic(bodyweight training) and muay thai.

Im doing a fullbody mix program of barbell exercises(squat, deadlift, bench) and calisthenic(pushups, pullups, dips, handstand etc.). I do this program 3x week(mo, we, fr). It's working fine, I'm seeing great gains in strength and muscle mass.

BUT! would really like to start muay thai. Also 3x week(tue, thur, satur). Then sunday off for recovery day. Muay thai will be 1-1½ hour each workout. Think I would start out with 2x week(tues, thurs) and then after 2-3 months add up with the saturday training when my body is more adapted.

So in total, 6 days a week of training.
- muay thai: tues, thurs, satur
- strength training: mon, wed, fri
- restday: sunday

with overall goals:
- great strength (heavy lifts on squats, deadlifts, bench, dips, pullups)
- calisthenic advanced movements (handstand pushups, levers, advanced pushups etc.)
- becoming good at muay thai. No intention to do future fights. I just like the hard training for fitness and think it's fun to kick/hit bags and thai pads.

my strength training program is this fullbody:
- handstand pushups 3 sets x max reps
- front squat / deadlift 3x8 (switching between each workout)
- weighted dips 3x5 / benchpress 3x8 (switching between each workout)
- weighted pullups 3x5
- pushups 3x8
- inverted rows 3x8
- abs 3 sets x max reps

I got 2 questions for this:

1. Is this doable at all? will I burn my body out and will I overwork my legs/knees to much with muay thai and squats every week? I'm sleeping 8-9 hours a night, getting alot of solid food and stretching out / warming up alot, to prevent injuries.

2. this is alot of exercise. Will I be able to get a 'fit' body, with some muscle mass? I don't want to be a bodybuilder, but gaining some lean mass would be great with my strength training routine.

hope you guys can help me out!

 

[Chad R. Thundercock]

It all depends on your age, diet, sleep quality, level of strength/conditioning, intensity and volume of your training, etc. etc.

I wouldn't recommend supersetting deadlifts with front squats or dips with bench presses. Focus on one at a time.

 

[Fase]

It all depends on your age, diet, sleep quality, level of strength/conditioning, intensity and volume of your training, etc. etc.

I wouldn't recommend supersetting deadlifts with front squats or dips with bench presses. Focus on one at a time.

ok, well I eat alot and healthy(vegebtales, nuts, seeds, lean meat etc) and 8-9hrs sleep, alot of stretching.

I dont superset them. I switch for each workout. So if I train monday I do squats and dips and then on wednesday I do deadlit and bench and then squa and dips again on friday and so it goes on.. Just like stronglifts 5x5

 

[Chad R. Thundercock]

Okay. Sounds like it's possible. Just make sure that you're getting enough calories and rest before your training sessions.

You'll need to vary the intensity and volume of said sessions or you will burn yourself out and overtrain/overreach.

Trust me, I've been there many times. It will suck. Your body will deteriorate, get prone to injuries/flu, regress/stall in strength, and among other bullshit.

So train smart and have smart goals about your training. Don't expect to make gains like a dedicated powerlifter because you're also training MT as well.

 

[j123]

imo people overestimate overtaining too much. At my worst I was doing:

m-4k run (am) / sparring + drills (pm)
t-3k+531(am) / drills + clinchwork(pm)
w-4km(am) / padwork + sparring(pm)
t-4km(am) / padwork + drills(pm)
f-
s-3km + sparring
s-3km(am) / 531 (pm)

As stupid as it sounds, I did this on a low carb 1800 calorie diet. I wasn't as knowledgeable in nutrition then, took old fashioned advice from old school idiots. Despite this, I was okay. I was cranky from the lack of calories, but I didn't feel any issue otherwise.

Ideally, you would want to train properly and have a good intake and recovery (sleep).

 

[ironwolf]

Try it and find out. I've trains similar to that doing yay Thai 3-4 times a week,'lifting 3x a week and also getting in morning runs.

I was fine and I was doing that when I was 34 so it's doable.

 

[spdrew2143]

Goddamn that's a lot of training. Has Tosa been giving you advice?

 

[Muskie]

In high school I had five practices a week and two games some weekends because I played two sports, so three practices from one sport, two practices from the other, plus I worked part time and went to school full time. Your body can do a lot it is your mind that is weak. Of course as you get older things get harder...

 

[T-Bone]

OP... should be doable. You'll have to boost your calories. I eat about 2700 to 3000 calories a day... train bjj 2 times per week, muay Thai 2 times per week, and lift (combination strength + BB routine) 4 times per week. I seem to be OK...

Sure, you can get a fit body. You get enough sleep already, just eat more after adding muay Thai.

-T

 

[Sherm]

Man you can't get an answer by asking people on the internet. Just try it and see how your body responds. If you feel like you have the flu or your joints start feeling fucked up then take an extra day off.

 

[SteveX]

with overall goals:
- great strength (heavy lifts on squats, deadlifts, bench, dips, pullups)
- calisthenic advanced movements (handstand pushups, levers, advanced pushups etc.)
- becoming good at muay thai. No intention to do future fights. I just like the hard training for fitness and think it's fun to kick/hit bags and thai pads.

Of all these goals which is your number one? Which goal is the one you most want to achieve? If you had to get rid of all the goals, but one which would you choose?

Once you have that figured out, prioritize that goal and achieve it. Once you're at a place where you feel you've met that goal then prioritize the next most important. If you try to do too many things at once you'll most likely be mediocre in all of them.