Need some help with adding a strength routine into my week.

Masi · 01:29 PM

Hey, I wonder if you guys can help me out here, this is my training week:

Monday: 1 Hour Muay Thai & 1 hour BJJ
Tuesday: Strength
Wednesday: 1 hour MMA and 1 Hour No Gi
Thursday: 1 Hour Muay Thai and 1 Hour BJJ
Friday: 1 Hour Muay Thai Sparring
Saturday: Rest
Sunday: Rest

I want to gain mass, so ive upped my food intake (all clean) and ive added creatine and l-glutamine into my diet. My problem is I dont know how can I add a strength routine between my training and not cause myself to overtrain. Should I ease up my training or can I do strength still with all this training?

I hope Im not bothering you all too much,

Thanks

-Mehrad

Chaseg1520 · 05-10-2008, 01:28 PM

You won't overtrain with a strength routine in your week... period. The FAQ has plenty of tips on strength routines.

Masi · 05-10-2008, 01:30 PM

Quote:

Originally Posted by Chaseg1520

You won't overtrain with a strength routine in your week... period. The FAQ has plenty of tips on strength routines.

Thanks, will do

Merrill · 05-10-2008, 01:32 PM

Strength training on Tuesday and Saturday.

2 Day strength training program using undulating periodization by Alwyn Cosgrove:

TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

omgitsrick · 05-10-2008, 01:33 PM

Maybe add a strength routine on one of your rest days?

takeahnase · 05-10-2008, 01:35 PM

If you train only one day per week, overtraining should not be an issue. I think that 3 days per week would be too much.

If you only train one day per week, I would do

Squat or Front Squat
Overhead Press/Push Press or Bench
Deadlift or Clean Pull.

Maybe try to add some heavy ab work and chinups during the week if you are not doing stuff like that during your classes.

Masi · 05-10-2008, 01:55 PM

Quote:

Originally Posted by omgitsrick

Maybe add a strength routine on one of your rest days?

Yeah I probebly should, in that case, would it be better to split if i were to have 2 strength days?

Quote:

Squat or Front Squat
Overhead Press/Push Press or Bench
Deadlift or Clean Pull.

Maybe try to add some heavy ab work and chinups during the week if you are not doing stuff like that during your classes.

Yep, the big three sounds great for an allover, for core training I usually do about 4 weighted core exercises and do 10-20 reps for each one and repeat 5 times, like a circuit. Does that sound good?

Merrill · 05-10-2008, 01:58 PM

*cough* do the Cosgrove program. He knows how to train combat athletes *cough*

takeahnase · 05-10-2008, 02:05 PM

Quote:

Originally Posted by Masi

Yep, the big three sounds great for an allover, for core training I usually do about 4 weighted core exercises and do 10-20 reps for each one and repeat 5 times, like a circuit. Does that sound good?

Yeah, sure. As long as you are not only doing crunches.

takeahnase · 05-10-2008, 02:06 PM

Actually the Cosgrove program looks good.