My new program -- any advice please?

B

BakToBasics

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Hi everyone. I have a question that I have been thinking about so I figured it owuld be best for me to post it online.

I started exercise in december 2004. I never thaught I could, but I have lost 20kg so far, and, am looking to make my fitness experience more enjoyable.

Okay, I am willing to exercise 5 days a week (school and work makes it hard to do more). Although I would like to bulk, I don't want to put on the fat I just lost (this has actually happened afew years ago), so, I'm thinking of a good program but am confused how I should split it.

I'd like a strong athletic body and am doing the following:
- 2 days weights
- 2 days cardio
- 1 day muay thai class (more technique than fitness)

My question is this: is that a good split given my body type? Is two days cardio enough (usually 60min interval/circuit)? Is two days weights enough (HEAVY compound movements - 8rep max on exercises)?

Every time i've tried bulking, i've just gone fat. I don't want to put on the fat i have lost, so, is the program structure above okay or should I change it?

What type of training do kickboxers do? :D

Thanks
 
If you really want to lose fat and build lean muscle, I would focus more on the muay thai if possible.Once you get your technique down and they start getting into the serious conditioning drills, that fat will practically fall off your body.Muay thai utilizes lots of rotational kicking and knee strikes, so your abs get a fantastic workout as well.

Most kickboxers do bag work, hit the pads, spar, run, skip rope, do bodyweight calisthenics, shadow box and lift weights.The training is gruelling, especially those who compete, but their bodies are like rocks.

If you are just looking to get in shape, I think your current schedule looks fine, but I would try to sneak in at least one more day of muay thai.
 
i cant give you advie on the weight training but i can tell you what kinds of exercises kick boxers do: lot's and lot's of push-ups, leg lifts, crunches, lunges, running, combinations, kicks, punches etc. if your kickboxing class is mostly technique, i'd find another school. heavy exercise is crucial for success in martial arts.

by the way, if you find the right school you wont put on any fat.
 
Your lifting should resemble your martial arts-a full body investement.

Twice a week lifting is fine as you should be in your Thai Boxing gym 2-3 times a week.

Here's how I would structure-
2 days lifting
3 days M.T.
1 day 200 or 400 meter sprints

Lifting should revolve around overhead squats, deadwalks, tree choppers, stuff like that.

As far as bulking goes, remember, it's not just calories that count but the quality of the calories that count.

Check out the nutritional articles at www.johnberardi.com for bulking advice
 
Thanks very much for your replies - they helped me alot in restructuring my program.

Yeah, Muay Thai is mostly technique because i'm a beginner. We do lots of knee drills that are HARD and the kicks require the whole body to work.

What are Tree choppers and deadwalks? Right now I base my lifting days around bench press, deadlifts and squats.

Well, thanks again
 
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