I am seeking advice on a program for overall fitness, and improving mixfight skills.
I am 37, weighing 76 kg (168#) and standing 176 cm. (5 foot 9½") with 15+ years of low vol/intensety amatour training with running, weights and mixfigth.
I am going to be doing Martial arts twice a week, and running twice, and a weight training program twice;
15 min. warm-up airwalker and rowingmachine
5x5 bench (current 75 kg - 165#)
5x5 chin, eihter weighted or cable (current 20 kg - 44#)
5x5 dip, either weighted or lever (current 25 kg - 55#)
5x5 military press (current 40 kg - 88#)
5x5 standing barbel row (current 50 kg - 110#)
2x6 either dumbell sidebends or twist
2x12 cuban press for rotator cuff
2x12 neck, either with plate, or cable, all 4 directions
2x max crunches, either machine or Janda
2x max back ext. either machine or floor
5x5 leg excercize, either squat machine or weighted lounges
5x5 weighted single calf extensions
5 min. shaddow boxing/kicking cooldown.
I am 37, weighing 76 kg (168#) and standing 176 cm. (5 foot 9½") with 15+ years of low vol/intensety amatour training with running, weights and mixfigth.
I am going to be doing Martial arts twice a week, and running twice, and a weight training program twice;
15 min. warm-up airwalker and rowingmachine
5x5 bench (current 75 kg - 165#)
5x5 chin, eihter weighted or cable (current 20 kg - 44#)
5x5 dip, either weighted or lever (current 25 kg - 55#)
5x5 military press (current 40 kg - 88#)
5x5 standing barbel row (current 50 kg - 110#)
2x6 either dumbell sidebends or twist
2x12 cuban press for rotator cuff
2x12 neck, either with plate, or cable, all 4 directions
2x max crunches, either machine or Janda
2x max back ext. either machine or floor
5x5 leg excercize, either squat machine or weighted lounges
5x5 weighted single calf extensions
5 min. shaddow boxing/kicking cooldown.