Quote:
Originally Posted by Goran Plecas
Hy everyone!
I fight -75 kilos weight division and thats my walking weight,i would like to maybe gain a kilo or two but main goal is to become stronger and more explosive.I have a pull-up bar,ab roller and resistance bands.
So...could you give me a workout i should follow to achieve my goals?What exercises,how much and very important when....3 times a week i train muay thai and twice a week i do boxing or running and on these two days i would also(or only) work on my strength.
Tnx in advance.
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Based on having 2 days to work on strength,
Day1:
Pistol Squats
Step ups
Band GMs
Push ups
Ab rollouts
Day2:
Chin ups
Band pull-aparts
Hanging V-ups or leg raises
Hand stand push ups against wall
I would look into getting some adjustable dumbbells and a weighted vest or backpack.
Sets and reps would be determined by the amount of resistance you can use and your current level of strength.
This would be a good start.
If your workout days are fairly spread apart and you had access to the previously mentioned resistance devices you could do 2 full body workouts.
Day1:
Bulgarian Split Squats
Step ups
Push ups
AB rollouts
Pull ups
Day2:
Pistol Squats
Band GMs
Hand stand push ups
Band pull-aparts
Hanging leg raises or V-ups
It's up to you though.