im a 16 year old male who is 5 9' and 210lbs(not in the best shape that i would like to be). i take muay thai classes every monday, wednesday, and thursday. Every tuesday, saturday, and sunday i do cardio and weight training. and friday i just recover and relax. i was wondering wat u guys think i should be doing on my weight training days. like wat type of exercises. and my goal is to get around 185-190lbs and train to become a competitive fighter in the future. thanks!
Well I suggest doing 3 days of weight training but 2 of those days should be HEAVY weights with LOW reps, whereas the 3rd day should be more of a endurance type workout with lower weights, high reps, and much less rest time between sets. Set it up something like this:
Day One: ME Upper
Deadlifts: 5x5
Push Press: 6x3
BORs: 4x5
Close Grip Bench: 3x5
Day Two: ME Lower
Squats/Front Squats: 5x5
RDLs: 3x8
Dips: 5x5
Chins: 5x5
As far as endurance goes, I would just pick 3-5 exercises and then do 3 sets of 15-20 reps with about 90 seconds of rest between sets. If you have any other questions feel free to shoot me a pM.
The best way i would split that up is to do a version of the classic Bill Starr 5x5.
Monday:
-Squat 5x5
-Bench 5x5
-Bent over row 5x5
-Assistance: Weighted hypers and situps
-If you want to include an explosive movement like powercleans you should do them first thing in the workout and no more than 5 reps per set because form will fall apart at higher reps than that.
Wednesday
-Light squats 4x5 just enough weight to warm up and keep your form good
-Deadlifts 4 sets of 5 to a heavy set of 5
-Incline/military press/push jerks/push presses (your choice) 4 sets of 5 to a heavy set of 5
-Pullups 3 or more sets however many you can do
Friday
-Squat 5x5 adding weight to what you did monday
-Bench 5x5 adding weight to what you did monday
-Rows 5x5 adding weight to what you did monday
-Skullcrushers 3 sets of 8
-Curls 3 sets of 8
-Dips 3 sets if you want (i don't do dips personally)
The most important thing is to try to increase the weight you lift each week. If after 4 or 5 weeks or whatever you feel like your body is drained and achy or you are stalling on your lifts you should take a week or two to deload by decreasing the volume or intensity. After the deload start a little lighter than you left off at and then work your way back up to new personal bests.
I love the 5x5. I think it's great for beginners all the way up to fairly advanced training. The great thing about it is that it develops total body functional strength. Also as time goes on an athlete can adapt the 5x5 to meet their changing needs (add volume if necessary, throw in a bit more accessory work, do a version with loading phase and a peaking phase, etc.). Good to see another advocate of classic 5x5 here.
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