training for kickboxing

[inked1]

at the moment I am doing kickboxing training 3 - 4 times a week, and lifting in the gym 4 times a week.
I am really enjoying the KB , but I am finding that I am too sore from it to hit the gym hard 4 times a week.

I am currently using a 5x5 split

day 1 chest/tri .

5x5 bp
2x12 incline db
2x12 db fly
5x5 reverse grip bp
2x12 skull crushers
dips

day 2 back/ bi

5x5 b/over bb row
2x12 seated row
2x12 hammer pull down
5x5 deadlift
5x5 db curl
2x12 bb curl

day 3 quad/ham

5x5 squat
2x12 legpress
2x12 leg extension
3x12 s/leg deadlift
3x12 lying ham curl

day 4 shoulder/calves
5x5 db shoulder press
3x12 lat raises
3x12 bent over db raises
5x5 seated calves
2x12 standing calves

I am thinking of changing to a 3 day split and would appreciate any suggestions

thanks

 

[weasel0803]

with 3-4 times kb training a week I would be reaching overtraining very quickly if being on a 4 day and even 3 day split. Why not change to a 2 day split and focus on compound movements?

PB mentioned the following:

Legs/back
Chest/shoulders/tri/bi

Other option I also liked a lot:

Chest/back/bis
Legs/shoulder/tri

or

Hams(lowerback)/chest/back
Quads/Shoulders/tri/bi

greetz

 

[Lauw]

Don’t do a split. Do a full-body work-out instead. It requires a lot less time, an you can make very decent gains on a full body workout.
Try to keep the work-out under 1 hour and focus heavily on the basic compound exercises. Keep the intensity high, but watch out with going till failure because it can lead to quick overtraining (I overtrain when going to failure, if you recover very fast you could opt for going to failure).

 

[parrish]

I only am a white belt in Jiu-Jitsu so the best is 2 on 2 off.
Day1-Back & Chest
Day2-Shoulders & arms
Day3-off or cardio(2mile run)
Day4-off if cardio day 3
Day5-Same as 1
Day6-Same as 2
Day7-Legs 4sets of 4 excercises(Extension,press,squat,hams)
Day8-off
Really working for me & suprised by strenght gains too

 

[inked1]

parrish how often are you training for jiu jitsu.
if I was training whole bosy in one day ( squat/dead/bench) what should my workout look like?

 

[parrish]

Like I said I am just a white belt so I am learing too.I would say try to do your whole body every 4-5 days except legs.Try biking,running & stretching legs often but use moderate weight too in the rep range of 8-15.

 

[Lauw]

Mine looks like this:
Workout 1:
-squat
- bench press
- bent over row
- military press
- barbell curl

workout 2:
- deadlift
- parallel dipping
- chinning
- overhead dumbbell press
- optional: dumbbell curl

working sets: 2. sometimes 3.
A workout is about 50 minutes long (including warming up), I do this 3 times a week, sometimes 2 times a week. As you see I concentrate very heavy on the big basic lifts. This works best for me. Without a.a.s. I was able to gain about 1 kilo per month, that is lean muscle mass, with the fat included I gained somewhere between 1 till 1,5 kilo depending from what I eat. I am a typical ectomorph / hardgainer, so I guess that people with a bit more talent for weighlifting can gain a lot more.