Just curious to see the fellas in here and what you do weekly.
For me the last few years its been powerlifting. 3-5x a week...some cardio here and there based on bodyfat goals etc.
Recently I decided to start muay thai. Havent gone to a gym yet because im dealing with some other issues but ill be starting in 2 weeks ayyy
So my normal week right now looks like this
MWF
1 mile run
2 rounds jump rope
2 rounds shadow boxing
5 rounds on the heavy bag
3 rounds clinch on the bag
Pullups
Core stuff
Tu/Th/Sa
Push/Pull/Legs
2 "feeler" sets with 1 top set per exercise. Add weight linearly. Typically 6-8 reps, 5 exercises per day. Its a pretty low volume program. Not extremely fatiguing but if i need a rest day i just take one.
How about you guys?
Sunday is off.
Damn whered you find that routineMon-friday everyday 10 x 100 bicep curls
Sat-Sun 5 x 10 weighted cock press
Sun - Squat, Bench, Weighted Chin Ups
Mon - HIC (Sprints and/or Boxing)
Tue - Deadlift, Press, Weighted Chin Ups
Wed - HIC (Sprints and/or Boxing)
Thu - Squat, Bench, Weighted Chin Ups
Fri - E (Rowing or Jogging or Rucking)
Sat - Off
Follow 3 Weeks BLOCKs
Week 1 - 3-10 x 5 @ 65%
Week 2 - 3-10 x 5 @ 75%
Week 3 - 3-10 x 3 @ 85%
Week 4 - 3-10 x 5 @ 66%
Week 5 - 3-10 x 5 @ 76%
Week 6 - 3-10 x 3 @ 86%
Etc. with +1% per BLOCK. The total volume is based current diet/sleep, etc.
For your weight training days, you keep your intensity low right? cuz back to back like that seems crazy
Taking a break from boxing?Currently hypertrophy work 3-4 times per week going trough different rep ranges every week. My main goal is to find a way to train to reduce taxation and still get strength and muscle gainz. Soccer 1-3 times per week. Planning on dropping soccer for some kick boxing.
Yeah. I havent been boxing for 8 months at least. New job, and quality of work outs went down. Trying to make a group for privates in kick boxing.Taking a break from boxing?
Over 3 times a week is over kill for grappling.
What is? Lifting, running, sprints, HIIT, mobility work?
Depends on the person and how diligent they are with their recovery. If you're under-recovered then even 1 time per week could wreck you. Lifting 3+ is fine if your body responds well to the training. Sounds like it didn't work for you and that sucks, but everyone is different.