Hello, sherdoggers!
I've been in and around martial arts for quite some time, having done 8 years of shotokan karate and a little bit of kickboxing. I recently started doing BJJ and got back into kickboxing. With all these, I've never been in good shape all my life so I decided to keep a log here. My short-term goal being to get some good conditioning.
I'm 173cm tall (around 5'6'') and weigh 83-84kg (185 lbs)
Currently, this is my program:
Monday: BJJ
Tuesday: Jogging (building aerobic cardio for now)
Wednesday: Strength training
Thursday: Kickboxing
Friday: BJJ
Saturday: Jogging
Sunday: rest.
For the jogging part, it's obvious I'm doing LISS, aiming for 1 hour of running each time.
Having only one day of strength training, I'll try to do a full body workout with 2 types alternating (one week deadlift, one week squats as main exercises).
My current max weights used were:
- squats: 90kg (198 lbs) for 2 sets of 5 reps
- deadlift: 105kg for 5 reps, 120 one rep max
- bench press: 60kg (132 lbs) for 2 sets of 5
For the 2 alternating workouts I'm thinking:
Week 1: 5x5 squats, pull ups (or working towards them), 5x5 bench press, bulgarian split squats, TRX rows.
Week 2: 5x5 deadlifts, 5x5 bench press, pull ups or TRX rows, dips.
Any suggestions/advices/help are/is welcome.
I've been in and around martial arts for quite some time, having done 8 years of shotokan karate and a little bit of kickboxing. I recently started doing BJJ and got back into kickboxing. With all these, I've never been in good shape all my life so I decided to keep a log here. My short-term goal being to get some good conditioning.
I'm 173cm tall (around 5'6'') and weigh 83-84kg (185 lbs)
Currently, this is my program:
Monday: BJJ
Tuesday: Jogging (building aerobic cardio for now)
Wednesday: Strength training
Thursday: Kickboxing
Friday: BJJ
Saturday: Jogging
Sunday: rest.
For the jogging part, it's obvious I'm doing LISS, aiming for 1 hour of running each time.
Having only one day of strength training, I'll try to do a full body workout with 2 types alternating (one week deadlift, one week squats as main exercises).
My current max weights used were:
- squats: 90kg (198 lbs) for 2 sets of 5 reps
- deadlift: 105kg for 5 reps, 120 one rep max
- bench press: 60kg (132 lbs) for 2 sets of 5
For the 2 alternating workouts I'm thinking:
Week 1: 5x5 squats, pull ups (or working towards them), 5x5 bench press, bulgarian split squats, TRX rows.
Week 2: 5x5 deadlifts, 5x5 bench press, pull ups or TRX rows, dips.
Any suggestions/advices/help are/is welcome.