Your Workout Plan, and advice...
Been a bit dead in these health forums for a while.
Would like some advice on the plans I'm planning to undertake. I'd also be interested in seeing what sort of fitness regime you lads go through on a weekly basis.
I've come up with this at the moment as I'm looking to improve cardio quickly but at the same time get some hypertrophy going before switching eventually to a more MMA and power specific work out.....
Mornings (about 4-5 per week)
Crunches, Reverse trunk curl, Bridging, Leg Raises, Squats, Ab Backstrokes
Followed by a 30 minute Interval run (run 90 seconds, sprint 30, walk 60)
(Chest and Arms one day. Back and Shoulders the next)
Chest and Arms: (2-3 per week)
Chest Press, Push Ups, Pec Fly, Dips, Pull Ups, Squats, Lunges
Back and Shoulders
Shoulder Press, Lat Pulldown, Seated Row, Lat Raises, Leg Press, Step ups
I'm doing an average of 3-4 sets of each with reps usually between 8-12.
I try and get the core session and cardio down early morning and alternate the upper body workouts each night with some leg work blended amongst all of it (my leg strength is terrible at the minute).
Also doing several 3 minute rounds of bag work per day.
Can anyone a bit more experienced or knowledgeable give me some tips or advice about that plan.
Too much or too little! Is there enough variation, all areas covered etc etc.
Any constructive criticism or help is appreciated., I'd like to be safe in the knowledge that what I'm embarking on is the right way to go about things. Also any advice on supplements or additonal protein etc I made need.
"The more you sweat in peace, the less you bleed in war"
The interval and core morning workout is good! I'd say warm your abs up with plank for 3 x 1minute rounds...then hit your lower abs next, because your lower abs work your whole trunk and the plank hits the deep transverse abdominals deep inside your core. I've noticed there's no muay thai or mma specific training in that routine....I'd recommend doing a 1-1 pad session with a muay thai trainer or going to at least 2-3 classes a week! If not then do kettlebell training for an all body workout, which works your core, grip strength, legs and torso twice a week, and add in some plyometrics at least 3 times a week for explosive power....things like: squat jumps, burpees, tuck jumps, squat thrusts, and clap press-ups for punching power.
Originally Posted by londonpride
In terms of supplements I take an energy drink from Natures Sunshine which I can supply for you... called solstic nutrition and solstic energy.....
Unlike red bull and lucozade they don't work by giving you a sugar rush but increase your body's vital energy with natural ingredients.....
I also take L-Glutamine for recovery and muscle repair, and a protein shake made by reflex nutrition.
So get yourself a protein shake, l-glutamine, and eregy supplements to give your body what it needs to function properly, because we dont always get everything from food.