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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: aiir on February 08, 2014, 08:42:01 pm
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Background:
So deal is, I've picked up boxing recently (not competitive at all, I'm new to the sport). The practices are Tues, Wed, Thurs for 2-3 hours each. That leaves Friday, Saturday, Sunday, and Monday to train with weights. Mondays I want to keep free because I work in the evenings and in the mornings I have class. Fridays I also have class in the mornings, and evenings I'd rather keep free b/c I would have practiced 3 days in a row.
Question:
So, how should I structure a weightlifting workout that only has me lifting 2x week, on back-to-back weekend days? The boxing practices on Tues, Wed, and Thurs are pretty damn intense cardio wise (I'm sore as hell and sleep like a baby every night), so getting ample plyo-like/cardio/speed/core/leg work.
A rough outline that I was thinking of was:
Saturday: Bench Press (3 sets), Squats (3 sets), DB Row (2 sets), Ham Curl/GHR (2 sets), Hammer Curls (3 sets)
Sunday: Seated DB OHP (3 sets), Lat Pull (3 sets), DB Press (3 sets), Calf Raise (3 sets), DB Lateral Raise (3 sets)
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why don't you just do a UB/LB split? e.g.:
saturday:
squats 3x5
RDL 3x10
GHR/ham curl 3x10
calf raises 3x15
weighted decline sit up/toes to bar 2x10
sunday:
bench 3x5
pendlay row 3x8
DB OHP 3x8
pull up 3x8
curls 2x12
triceps 2x12
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Yeah that sounds better, you want a bit more volume than what you posted if you're only doing one session/week for UB/LB. Doing LB first to give your legs more time to recover for your training on Tuesday.