Objective:Grow+power punching strikes and kicks
How:Progressive Resistance weight training and sprinting(mainly)
time frame:8 weeks(to reach a conclusion)
Supps:Whey, Creatine and alot of coffee, maybe E/c in the morning a multivitamin.
split 3 days on 1 off
monday:am: Sprints 8 X 100m
tuesdayam: Stair(real life)climbing and descending(adding one full revolution per week)
Thur:jog with sprint intervals i.e wind sprints
Fri:am:Sprint.............(rep eat cycle)
also will be skipping everyday- for coordination, agility and partioning of cals- also shadow boxing if someones hogging the heavy/speed bags at the local.
Mon:Mill Press, T bar Row, Incline BB, Underhand Row, side raise, Bent side raise- upright row.
all for 4 sets each and rest/pause's on the last set(working set) for a new personal best on each.
reps 8 or as close as, on mill press- at my p.b I cant clean it past my neck, so considerations will be made.
Close grip bench, Incline DB, Skull's, BB curl, Pull ups, dips, leg ext, leg curls, reverse curls and w grip bar curls.
same rep/se scheme(sortof doggcrapp sort of max ot)
wed: 3x3 training
bench, squat and deadlift for 3-5 rep max
food: I work bets on a semi empty stomach, then eating aftwerwards.
1gm protein per lb of b.w
1-2gm at least on carbo(oats)
fat 0-80gm or more, whatever
Trialling it for a week so far and I like it- Ive already got alot stronger and experienced more intensity with my workouts(cardio and weights)
I feel muscles contract and do the work that they're suppose to, whilst getting stronger(progression)
I could add pix, stats or whatever anyone needs to demonstrate the effectiveness of this plan.
if anyone has any suggestions or constructive critiscism, feel free to explain yourself.
p.s Ive always been more into sports then to dominate in one particular field, though this does dilute how much focus I can put into bodybuilding- I think it will work out, just fine.