hello everybody.
Ok, I've done alot of research and I'm trying to add in a well-developed strength training program. Currently I do alot of balance/stability training on the Bosu Ball and balance balls 3 days a week and I do some agility drills and some stretching. I also practice this on free time (my balance.)
Other than that, I've been doing alot fo roadwork and im putting together my own periodization routine (after reading alwyns material and Dr. Squats im hooked.)
During the next 4-6 weeks I want to condition myself in every way possible. Basically I want to be able to add strength and endurance right now so there's a good foundation to build upon soon.
my goals for this strength training routine are:
kill any muscle imbalances
I've adapted this routine after reading that professional boxer Ricky Hatton was going through a 4-day routine that "worked two muscle groups each session, alternating between quads and calves, chest and biceps, back and hamstrings and shoulders and triceps." Basically all I did was use the bodybuilding.com database to find me a 4-day workout that had something I liked.
maximize strength gains while minimizing any possible mass gains
I would like to get stronger without getting bigger, if thats possible.
increase my intensity
I would like to perform these workouts intensely with whatever weight my body can handle with 6 reps.
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Those are my goals. I've used the bodybuilding.com exercise routine as a template and I've done a little editing to it (replace barbell with dumbbell wherever possible.) and I hope to begin this routine next week.
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MONDAY
Dumbbell Overhead Press 3x5
Dumbbell Bent-Over Row 4x5
Flat Dumbbell Press 3x6
Dips 4x5
WEDNESDAY
Dumbbell Squat 3x5
Leg Curl 4x5
Leg Extension 4x5
Standing Calf Raises 6x5
FRIDAY
Barbell Close Grip Bench Press 4x5
Dumbbell Front Shoulder Raises 4x5
Incline Bench Press 4x5
Dumbbell Shoulder Press 3x6
Dumbbell Lying Triceps Extension 3x6
SATURDAY
Deadlift 3x5
Leg Curls 4x5
Dumbbell Lunges 3x5
Lat Pulldowns 3x6
Standing Calf Raises 6x5
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What do you guys think? I don't know if I should perform the exercises on MWTF as circuits or not. I chose the 5-6 rep ranges because that seems to be where most strength gains occur and I don't want to go too overboard as I plan to do this routine after all of my other training for the day is over (boxing training, and any roadwork I do.)
Please let me know the flaws and if anything I've mentioned has loopholes in it. And all advice is appreciated!
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The key to immortality is first living a life worth remembering. // Bruce Lee
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