Lifting Once Per Week...

[sjfou]

Ok, im going down a weight division (im a boxer/bjj guy) & decided to up the cardio & down the weights, switching to a once per week strength session.

i assume i wont make gains, but will hopefully maintain what i got. What are your thoughts on this:

Squat
Deadlift
Incline Bench
Pull Ups
Military Press
Upright Row
Standing EZ Curl
Tricep Dips

1 set, 5 reps of each...

 

[RenegadeRows]

If you wanna go down in weight class, change your diet and cardio but stick to at least 2-3 days per week so you dont lose strength.

Your workout looks ok, the volume is really low though. In that case I would do that workout 2x per week if your also doing cardio and MMA.

 

[bigmikecius]

If you wanna go down in weight class, change your diet and cardio but stick to at least 2-3 days per week so you dont lose strength.

Your workout looks ok, the volume is really low though. In that case I would do that workout 2x per week if your also doing cardio and MMA.

I agree with this. I'd either do something like you have already laid out on Mon/Thurs or Tues/Fri or I'd go with a standard Westside for Dummies type of MWF strength routine with a good diet

 

[sjfou]

Thanks all - might change the upright rows to power cleans though...