Training at gym only once a week.

[Skillet94]

I have 2x mt, 2x bjj and 2 mma trainings in a week so i can train at gym only once per week. I was training at gym 3x per week for 2 years(heavy/olympic lifts but now i decide to focus more on developing my martial art skills than lifting weights. Im 5'10(so short :|), 185lbs(planing to go down to 160) with 73' reach. My question begins here. What kind of workout would be good when training only once per week?
I thought about something like conditioning workout which would look like that;

bench press 10x
10 sec rest
pull ups with weight 10x
10 sec rest
atg squats with double bottom 10x
10 sec rest
dips with weight 10x
120sec rest
4x

After accustoming to this workout i would add 1 additional circle with some less difficult exercises.
what you think about that or maybe you know some better workout to develop overall athecism.

 

[KnightTemplar]

I'm sorry, but routine looks terrible. If you absolutely cannot train more than once per week, then do something like this:

Squat: 3X5

Bench or Press: 3X5

Deadlift 3X3

Pull-Ups and/or Dips.

Use Linear Progression until your Noob Gains dry up, then use the same program with something like Wendler's 5/3/1 progression.

However, if at all possible, try and fit a second Strength Training session in per week, even if it means you doing a lighter session on a day when you are training Martial Arts as well.

While not impossible, it is very difficult to make strength gains when only training once per week. Doubling that to twice a week doesn't mean you get twice the gains; it is orders of magnitude better. In fact, unless someone is actually competing in a Strength Sport, a 2 day split will give them all the Strength and Power they could ever want or need.

Good luck.

 

[Skillet94]

I can't go to gym twice per week because i don't have time (im in collage) and i don't want to spend additional money to buy gym pass(i have one 2hour session for free).
Your plan looks good but what about dynamic lifts like high pull, i could add it or it would be too much for one session?

 

[ironwolf]

Suck it up and lift on a Muay Thai day. Like that guy said, you really should hit the gym 2 days a week. 1 day just isn't a good plan.

 

[KnightTemplar]

I can't go to gym twice per week because i don't have time (im in collage) and i don't want to spend additional money to buy gym pass(i have one 2hour session for free).
Your plan looks good but what about dynamic lifts like high pull, i could add it or it would be too much for one session?

I'd wait until you develop a good level of Strength before including Power exercises like Cleans etc. This is the problem with only training once per week: it's not really enough to make the necessary adaptions/gains, but conversely, if you try to force too much into a single session, you can get injured.

 

[spiderguardman]

Try this

Deadlift: 5x5

OHP: 5x5

Front squat: 5x3

Chins/pullups: 5XMAX

Dips/db bench:4XMAX

Facepulls/upper back 3X10-20



And get a pullup bar and some kettlebells/dumbells for your home if possible, then you could add a lighter sesion also.

 

[frango]

im stuck with the same problem.
my routine is krav maga on tuesday and thursday and boxing monday and wednesday.
On this classes i do a lot of bodyweight exercise like push ups and crunches, cardio work and stamina training.

This is why i cant lift from monday to thursday, so i would i have friday and saturday to train with weights. Im pretty weak,i can only bench press around 60lbs, im a beginer.Im 28 yeard old, not a kid anymore.

WHAT SHOULD I DO? can anyone help me develop a routine? should i focus on strenght when lifting?


thanks in advance.

 

[KnightTemplar]

Lift Friday and Sunday, take Saturday as rest.

Friday:

Squats
Press
Assistance Work

Sunday:

Deadlift
Bench
Assistance Work.

 

[frango]

thank you.

but what range of reps and how many sets.
what kind of assistance work you suggest?

 

[KnightTemplar]

thank you.

but what range of reps and how many sets.
what kind of assistance work you suggest?

Have you recently done any Strength training with Free Weights?

If not, I'd recommend a two day SS(Starting Strength)program.

Friday:

Squat 3X5. Start very light. Use the same weight for all three sets after you have warmed up. Use Linear Progression, which means you will increase the weight every time you train, until you can no longer make 2 - 5lb increases every workout.

Bench Press 3X5. Again, same weight for all three sets, increase each workout by 2 - 5lbs.

Deadlift 1X5.


Sunday:

Squat 3X5

Strict Overhead Press 3X5

Pull-Ups 2 - 3 sets OR Power Cleans 3X3

If you're a beginner, you don't really need to worry about Assistance Work; you'll get enough benefit simply from training the major Lifts.

 

[frango]

much thanks to you.
i know something about starting strenght but you summed up it really well, thanks.

Ive been doing a bodybuilding program for a while and always wanted to combine strenght training and my martial arts routine.

Sadly i only have a smith machine to do squats in my gym.
But hey, its better than not doing anything...

 

[DrBdan]

TS, if you want to gain strength then you have to figure out how to lift twice/week. If you just want to maintain then 1 day/week is okay. You might even get stronger but progress will be slow. Stick to the big compound lifts to get the most bang for your buck.

 

[KnightTemplar]

much thanks to you.
i know something about starting strenght but you summed up it really well, thanks.

Ive been doing a bodybuilding program for a while and always wanted to combine strenght training and my martial arts routine.

Sadly i only have a smith machine to do squats in my gym.
But hey, its better than not doing anything...

You're welcome.

Be very careful about Smith Machine Squats; it can be much more dangerous for your knees than real Squats.

Easy for me to say, but if I was training in a "Gym" that didn't even have one set of Squat Stands or a Cage, I'd find another place to train.

 

[ballhawkdawk]

(im in collage)

Don't lie to me, pal.

 

[frango]

Man, i live in a big city in brazil, i live in S

 

[KnightTemplar]

Man, i live in a big city in brazil, i live in S

 

[frango]

ok, man, thanks a lot!

 

[daken7]

Man, i live in a big city
in brazil, i live in S

 

[daken7]

Meant another way.

 

[LatFlare]

You know what? Fuck the smith machine. My honest advice is to find another wat to work your legs. Seriously.

What other exercise would you recommend in place of the squat to develop lower body strength?