muaythaiking21

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!

southpaw447

Plyos
Super Sets

muaythaiking21

lol maybe a more detailed and more elaborate explanation

wukkadb

Deadlifts, squats, rows, cleans, snatches, dips, chins. GO

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muaythaiking21

ok wat should my weight be and reps etc. and is my routine good enough or is it too much days of work and only 1 recover day.

southpaw447

Plyo Push-Ups (with medicine balls)
Squats
Lunges
Clean & Jerk
Clean and Press
Good Mornings
BlackBurns
Rows
Deadlifts
Pull Ups
Skulls Crushers
Dumbell Snatches
Lat Pulldowns
Crunches
Jump Rope
Airdyne Bike
Bench Press


High Repetition, Low Weight

wukkadb

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.

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muaythaiking21

how would i split this up in my routine? do i do like only 3 exercises above and thats my whole weight training please more info thanks

BoozeJockey

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.

wukkadb

^^Good advice. 5x5 is always the go to routine for beginners imo.

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