lifting routine for kickboxing,MMA etc

[inked1]

I had been focusing on training PL style for about the past 2 years, but I have decided to focus more on kickboxing for the next 12 months.

I was training 3-4 days per week with a dedicated squat, bench and dead day. I now want to only train 2 days per week ( max of 3) as I really need to spend more time on CV fitness and endurance. What would be the best split..

should I try for an upper body/ lower body split, or just keep hammering away at squat/dead/bench days

My goal is to maintain as much strength as possible whilst dropping a shitload of weight. I'm currently sitting around 115kg and would like to get down to around 90-95kg.

for those of you who train or fight in martial arts, how many days a week do you lift, and what sort of routines are you using?

thanks heaps

 

[longrob]

Heavyweight

I had been focusing on training PL style for about the past 2 years, but I have decided to focus more on kickboxing for the next 12 months.

I was training 3-4 days per week with a dedicated squat, bench and dead day. I now want to only train 2 days per week ( max of 3) as I really need to spend more time on CV fitness and endurance. What would be the best split..

should I try for an upper body/ lower body split, or just keep hammering away at squat/dead/bench days

My goal is to maintain as much strength as possible whilst dropping a shitload of weight. I'm currently sitting around 115kg and would like to get down to around 90-95kg.

for those of you who train or fight in martial arts, how many days a week do you lift, and what sort of routines are you using?thanks heaps

I'm no lifting expert and that's why I have a PT. I do however know alot about do's and don'ts of combat training so I'll help you with some things. There are much more qualified guys here to help with a lifting split. I compete in boxing and I lift twice a week.I mix in some heavy abs, neck and traps on both days with a pretty basic PL routine. On the days that I lift I do my Plyos and I run a few strides on a football field. I do a light 1 hour boxing routine in the evenings on lifting days. I wear a hr monitor and all that I do on my lifting days I do at a hr of 140 BPM or less. This is considered a light day. If you try to go hard each day you will overtrain and never get into shape. I was overtrained and living in hell for 2 years once because of a bullshit trainer. I would suggest that you do two other days that are hard days. If you are getting ready for a 4 rounder then run 4 -1/2 miles sprints as fast as you can with 1 min rest in between. Later that evening do your kickboxing. Your conditioning will come from 1/2 mile sprints, sparring and bag work. When your sparring is over then go balls to the ball on a bag for a few rounds. If you have no sparring then do about 4 rounds of skill practice on the bags and finish with 2 rounds of punch outs(bag sprints). Roadwork is worthless for Heavies. If you don't need to make weight then don't do it. Kickboxing is an anaerobic sport so train that way. This is a great way to make sure you will make progress. 2 light boxing days w/ lifting & 2 hard anaerobic days w/ sprints and boxing. You can add another day of skill practice after you are used to the 4 days.Then you can convert it to another heavy day over time. Good luck

 

[inked1]

thanks rob, what does your split look like

 

[Brat]

These might help...

Hammer Down: Endurance

Hammer Down: Strength

 

[inked1]

thanks brat, they were good links

 

[Brat]

I tried finding that Strength one when you first posted it, but couldn't...then he just put out the Endurance one, so the Strength one was easier to find...there will be a third one sometime...if I see it when he publishes it, I'll put it up here for ya...