2 day lifting program

[Giraffe]

Originally Posted by wullvfr

This sounds like a plan and not ott,I'll give that a try.

I was concerned about the wed run but I do have the weekend days to fall on,so wed could be a rest day.....

Think if it were me, I would rather have the weekend to recover but it's your call. You wont need to do much else, pointless doing isolation exercise if you aren't looking for mass, it wont be functional for your running.

[MuZiZZle]

make up sex is the best x

[McGuire86]

Why don't you just train like a fighter would? I don't understand why you think your current routine would have much if any benefit if you have previous experience with boxing and weight training ?

[wullvfr]

Originally Posted by McGuire86

Why don't you just train like a fighter would? I don't understand why you think your current routine would have much if any benefit if you have previous experience with boxing and weight training ?

You're right......

My left wrist is a but gubbed now which hinders my bag work,sparring etc.

I just fancy a wee change,I'll see how it goes....I'm going to start a 8wk running program to reduce my 5k times and I'll take it from there.

Cheers

[Giraffe]

So are you incorporating weights in or not?

[wullvfr]

Originally Posted by Giraffe

So are you incorporating weights in or not?

I planned on doing it this week but I've decided to hold off until after ive finished the 8wk program.

Once that's done I'll try the program you mentioned and see how it goes.

[jw1325]

Originally Posted by wullvfr

Thank god for that,I was worried I'd end up immobilised from having such huge muscles......wouldn't help much with the boxing mind you.

Neither will skipping / shadow boxing twice a week but hey ho.... Are you a boxer? If you are please tell me you do actual training alongside the running/shadow boxing/ skipping?

Boxing and weights.... Not my forte as I have the opposite problem- Natural muscle and struggle to be leaner. But from my experience, you don't want to be doing them more than once or twice a week. Its strength not bulk you need so it would be a managable weight and high reps. Muscle Stamina. Squats, dead lifts, cleans, benches etc. Something thats overlooked a lot is body dips for arms and shoulder strength. As I said, not an expert but thats what we used.

My ultimate advice though- bag work / pad work/ sparring. You can cardio all you want with circuits and running, but ring fitness is another kettle of fish that can only be obtained by being in there and practicing.

[Giraffe]

Originally Posted by jw1325

Neither will skipping / shadow boxing twice a week but hey ho.... Are you a boxer? If you are please tell me you do actual training alongside the running/shadow boxing/ skipping?

Boxing and weights.... Not my forte as I have the opposite problem- Natural muscle and struggle to be leaner. But from my experience, you don't want to be doing them more than once or twice a week. Its strength not bulk you need so it would be a managable weight and high reps. Muscle Stamina. Squats, dead lifts, cleans, benches etc. Something thats overlooked a lot is body dips for arms and shoulder strength. As I said, not an expert but thats what we used.

My ultimate advice though- bag work / pad work/ sparring. You can cardio all you want with circuits and running, but ring fitness is another kettle of fish that can only be obtained by being in there and practicing.

Originally Posted by wullvfr

You're right......

My left wrist is a but gubbed now which hinders my bag work,sparring etc.

I just fancy a wee change,I'll see how it goes....I'm going to start a 8wk running program to reduce my 5k times and I'll take it from there.

Cheers

Also, strength is more low reps, heavy weight, high intensity... Endurance as you quite correctly said would be high reps, low weight, low intensity, but they aren't the same...

[jw1325]

Originally Posted by Giraffe

Also, strength is more low reps, heavy weight, high intensity... Endurance as you quite correctly said would be high reps, low weight, low intensity, but they aren't the same...

Woops, as I said weights aren't my forte- but strength and endurance to me are the same, as its not how hard I can punch, but being able to maintain the same force continuously... hence why I came across wrong.

If I did much more weights than the minimum when I'm training I'd be like fucking popeye and I'd never have a chance of making weight.

Old achilies is still giving me jip so its light jogging for me just now. Can't wait to eventually go back to training but can't say working in payroll and HR with black eyes will be welcomed anymore tbh.

[wullvfr]

Originally Posted by jw1325

Neither will skipping / shadow boxing twice a week but hey ho.... Are you a boxer? If you are please tell me you do actual training alongside the running/shadow boxing/ skipping?

Boxing and weights.... Not my forte as I have the opposite problem- Natural muscle and struggle to be leaner. But from my experience, you don't want to be doing them more than once or twice a week. Its strength not bulk you need so it would be a managable weight and high reps. Muscle Stamina. Squats, dead lifts, cleans, benches etc. Something thats overlooked a lot is body dips for arms and shoulder strength. As I said, not an expert but thats what we used.

My ultimate advice though- bag work / pad work/ sparring. You can cardio all you want with circuits and running, but ring fitness is another kettle of fish that can only be obtained by being in there and practicing.

Nah I don't box any more,I stopped after I broke my left wrist back in 2010.

I only know too well about ring fitness and the difference between that and other cardio.There was a guy who was as fit as a fiddle,could run all day long but when it came to sparring rounds he was fucked pretty quick.

I only do some boxing exercises to keep my skills half decent but I might go back one day,my main focus just now is getting as fit as I can with regards to running 5k's etc and doing high intensity stuff as its helping me lots.

[matt_vtr_15a]

This may or may not be of use, this is an outline of friends regieme leading up to a fight... he is in awesome shape (professional mma fighter)

If nothing else it may give comparison, it seems beneficial to stick to the main compound exercises, he is very strong but not carrying a great amount of mass...

He weighs over 70kg (fighting weight) but literally not an ounce of fat on him.


Monday

Morning


5 minutes max speed sprint

5 minutes max speed cycle

5 minutes max speed row

Squats

Pull ups

(30 minutes) bag work

Flexibility

Evening

2 hours Brazilian Jiu Jistsu class

Tuesday

Morning

Ruff House training session

Evening

2 hours Shootfighting class


Wednesday

Morning

5 miles bike

15k run

Hang clean and press

Pullups

(30 minutes) bag work

Evening

1 and a half hours Freestyle wrestling class


Thursday

Morning

Ruff House training session

Evening

1 and a half hours 1 to 1 session with coach


Friday

Morning


Interval training (20 seconds on 10 seconds off)

Flat 2 x 5 minutes

Hill 2 x 5 minutes

Dead lifts

Pullups

(30 minutes) bag work

Flexibility

Evening

Muay Thai Training


Saturday

2 hours Open mat


Sunday

2 hours Freestyle wrestling class or 1 hour quarter marathon run