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Summer Training - trying to structure

  • 20-07-2007 6:57pm
    #1
    GerryRyan
    Closed Accounts Posts: 966 ✭✭✭


    Hoping someone can lend a hand - trying to put a structure to this - here's what I have so far.
    • 19yo, 6'foot, 165lbs
    • want to train 6 days a week
    • including weights (explosive power/functional strength), boxing, conditioning and cardio

    Equipment
    • Heavy Bag, gloves, wraps
    • Bar (chins/pulls)
    • Flat / Decline Bench
    • BB + DBs + weight plates
    • Sledge Hammer and Tyre

    Few bits I'm sticking to:
    • Heavy Bag (2 days a week) 3x3min rounds (combos / jabbing / punch out drills)
    • Sparring at least once a week
    • Full Body Workouts x 2 (compound movements) no need for split routine
    • Conditioning (burpees, sledge, BB complexes, bears)
    • Cardio (Track Run or Cycle)

    Don't know where to start with the 2day a week FB routine, could someone help me with this?
    So far I know:
    • has to be 2days a week
    • (1 on, 2 off, 1 on, 3 off)
    • Lift heavy
    • 1 exercise per muscle group
    • 2-4 sets of each exercise
    • Workouts kept to an hour or less

      Compunds:
    • bench / rows / squats / deads / olympic lifts for explosivness (power snatches, clean and jerks) etc

    Not looking to be spoon fed. I have the basics and have read up on the conditioning, but when it comes to doing up a full body workout I'm lost

    Limited Equipment (no machines, just BB, DBs and Bench)
    Has to be 2days a week for weights
    Full body, not split
    Focus on compounds
    Explosive power / strength

    Any thoughts?


Comments

  • #2
    GerryRyan
    Closed Accounts Posts: 966 ✭✭✭GerryRyan


    Bump
    How does this look?

    Mon - Squat x4 Bench x4 Deadlift x4 and Abs (25 x 3, different exercises)
    Tue - HeavyBag (3 x 3min), Combo drills, Burpees
    Wed - Plyo work (explosive striking/punching)
    Thur - Power Cleans x4 Clean and Press x4 and Abs
    Fri - Heavy Bag (3 x 3min and jabbing/speed work), Sledge/Tyre Work
    Sat - Sparring, Cardio (run on curragh), heavy Abs session
    Sun - Rest / Recover

    Every 2nd - 3rd mon/thur I'll do a FullBody BarbellComplex instead of normal weights ...

    Aims:
    FBW for Functional/Explosive Strength (not mass)
    Boxing (endurance/speed/co-ord etc)
    Conditioning (sledge, burpees)
    Cardio (run or cylce)

    Think I have it all covered.


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