Feedback on my program

[David Bolton]

My goals are too:

1. Improve Strength and conditioning
2. Stay in same weight class (gain no weight)
3. Improve boxing skills




Monday-3 mile run + boxing
Tuesday- EIT (from NG)- Isometrics
Wednesday- 3 mile run + boxing
Thursday- ICT (from Never Gymless)- Isometrics
Friday- 3 mile run + boxing
Saturday- Strength Workout- GPP Workout
Sunday- Rest- isometrics

Strength Workout consits of

1. Deadlift every strength workout
2. Squat Variation (Front Squats, Sandbag Zercher Squats, Sandbag Bulgarian Squats etc)
3. Overhead Press Variation (Sandbag Clean and press,Dumbell Clean and Press, Barbell OHP etc)
4. Chinup or Pullup variation
5. Isolation work (calves,core etc)

Thoughts and comments are appreciated!

Thanks

[Bamaispriceless]

Looks good man. The only question I have is:

1) what is EIT?

2) What is ICT?

Now, I would not run 3 miles each session. I would do something like:

Run 1) 3 miler.

Run 2) HIIT.

Run 3) Sprints.

[David Bolton]

Originally Posted by Bamaispriceless

Looks good man. The only question I have is:

1) what is EIT?

2) What is ICT?

Now, I would not run 3 miles each session. I would do something like:

Run 1) 3 miler.

Run 2) HIIT.

Run 3) Sprints.

ICT and EIT workouts are out of Ross Enamiats book "Never Gymless". EIT stands for Enhanced Interval training and ICT stands for Integrated Circuit training. They are very brutal workouts similiar to the Warrior Challenges in infinite Intensity.

About the 3 mile runs, I have no choice. Our coach makes us all run 3 miles then come back and do our skill work straight after. I do what he says.

I am thinking of changing my schedule to this:

Monday- 3 mile run + boxing
Tuesday- Strength Workout- Interval Running
Wednesday- 3 mile run + boxing
Thursday ICT Workout
Friday- 3 mile run + boxing
Saturday- Strength Workout- Interval running
Runday- REST

[Bamaispriceless]

Originally Posted by Pullup

ICT and EIT workouts are out of Ross Enamiats book "Never Gymless". EIT stands for Enhanced Interval training and ICT stands for Integrated Circuit training. They are very brutal workouts similiar to the Warrior Challenges in infinite Intensity.

About the 3 mile runs, I have no choice. Our coach makes us all run 3 miles then come back and do our skill work straight after. I do what he says.

I am thinking of changing my schedule to this:

Monday- 3 mile run + boxing
Tuesday- Strength Workout- Interval Running
Wednesday- 3 mile run + boxing
Thursday ICT Workout
Friday- 3 mile run + boxing
Saturday- Strength Workout- Interval running
Runday- REST

Ah, makes sense. I'd stick to the first program.

[David Bolton]

Originally Posted by Bamaispriceless

Ah, makes sense. I'd stick to the first program.

Thanks for the feedback. Any reason that you say to stick to the first program?

[Bamaispriceless]

Originally Posted by Pullup

Thanks for the feedback. Any reason that you say to stick to the first program?

In my opinion, the second program is going to be extremely hard on your CNS...you may fall into OTS unless your nutrition and sleep is spot on. Even then, you may not get the best gains out of it. I'd stick to the first myself.

[David Bolton]

Originally Posted by Bamaispriceless

In my opinion, the second program is going to be extremely hard on your CNS...you may fall into OTS unless your nutrition and sleep is spot on. Even then, you may not get the best gains out of it. I'd stick to the first myself.

Okay, thanks. I am just worried about gaining strength when onlty training it one day per week...

[Bamaispriceless]

Originally Posted by Pullup

Okay, thanks. I am just worried about gaining strength when onlty training it one day per week...

You can gain plenty of strength lifting one day a week. Some tips on your strength routine:

Do heavy DL's and DE Squats on week 1 , then on week 2 do DE DL's and Heavy Squats...everything else looks good though.

[Lopyswine]

like Bama said,

i wouldn't have so much LSD.

incorporate some HIIT running into the workout. Why run 9 miles a week when you can run 5 miles and sprint 2 miles.

[the_w1se]

lift heavy for strength!