Help me design my next 10 week strength and conditioning program...

Jeff i use a similar template but just took ross trainings ideas and changed them up. Iv nearly finished 4 weeks on this "cycle" then have a back off week and change it up! The only thing i did start doing is swap his strength training stuff for more traditional 5x5 stuff as i didnt feel myself getting stronger with his stuff! And its by far my weakest point. I dont think i could do 10 week plans, i normally do 4 weeks and sometimes have to be fairly flexible in that!

What im doing at the moment

Day 1 Strength

Squat 5x5
Bench 5x5
Deadlift 5x5
Shoulder press 5x5
Weighted Chins 5x5

Core

The flag x 5
Weighted V-ups 10
Weighted Twists 15
Chinnies x 20

done as circuit 4 times


Day 2 Circuits

Skip 10 mins

Gpp Circuit 10 mins (30 second burpees, dumbell punches, bosun ball push ups and star jumps, 30 seconds each no break for 10 mins)

Main Circuit

1 minute each of

Box Jumps
Med Ball Rotational Slams
Kettle Bell Clean and snatch
Weighted Squat Walk
Vipr Lateral Shuffle (would have to explain these)
Rest 1 minute

repeat 5 times!

High Rep Ab work

Sit Ups 50
Leg Raises 50
Trunk Curls 50
Twists 50
Scissor Kicks 50

Finish with plank hold 2 mins

Day 3 Interval Work

Skip 10 mins

Row 1000 m x 3 as fast as possible (aiming for under 4 mins)
Versa Climber 3 x 3 min rounds
Treadmill Intervals 6 x 1 minute sprints 1 minute rest between

Core Work Out

Ab wheel from standing x 5 (x 10 from kneeling)
Side Bends 6-10 each side
V-Ups weighted x 10
Bicycle Crunch x 14

as circuit 4 times

Day 4 Strength

Squat 5x5
Dumbbell Bench 5x5
Calf raises 60kg 8x5
Barbell Row 5x5
Overhead Press 5x5

Core / ab

Sit ups 50
Leg raises 50
trunk curls 50
twist 6kg 50
scissor kicks 50
Back Extensions 10kg 12 x 4 sets

Day 5 Sprints

This day i focus on sprints however depending how i feel i throw in other stuff. This is exactly what i did last time on the "sprints" Day

Skipping 10 mins

Row 10 mins

Punch bag 15 mins (working on technique and drills)

Sprint and Carry Bag 3mins work, 1 min rest, 2mins work, 30 seconds rest, 1min work . (using the heavy bag, sprint to one end of the room and back then carry bag to one end of room and back!)

Heavy bag shouldering 3 mins x 1 (exactly what it sounds lift the bag to shoulder put back down repeat constantly for 3mins)

Sprints x 20 ( roughly 50m jog quickly back to the start)

Chin Ups 12 x 4

Decline Push Ups 25 x 4


Core


Plank Hold 1 minute
Turkish Get Ups 10kg
Chinnies 20 x 3

as circuit 4 times



Sorry for being so long winded for me i just copy and pasted from my records lol! (yes im that sad)

Iv found a mixture of ross trainings stuff, and other stuff has worked best. Like i said will be changing it up after 1 more week. But it will probably be the same basic template just different exercises!

I also want to explore strength training more but only once i have a good basic strength foundation as im weak as ****!

And also need to get back into the flexibility stuff as iv woken up with a bad back this morning

Hope it helps

P.s the versa climber is amazing if you have access to one!

this is the link to vipr http://www.viprfit.com/ i must admit they look like the latest fad and quick fix but as a piece of equipment iv found them pretty useful!!

 

circuit wise jeff it depends what im aiming for really.

The one im doing at the moment is quite strength endurance based and focusing on my legs. I feel on that day iv done the conditioning by the skipping and the mini gpp 10 min workout. So the next circuit is longer intervals (a minute at a time) and focusing more on getting that muscular endurance up especially in the legs for example squat walks with a 12-15kg vipr on your back.

However even then i like to have something that is still conditioning/ anaerobic heavy. So i feel iv i put something in like box jumps. Only a low step but getting them out as fast as possible im covering that element as well.

Iv also found using a heavyish 8kg medball and doing slams in a rotational motion your getting a great conditioning and core work out similar to sledge hammer and tire drills! Probably not quite as effective but not bad if you havnt got access to that equipment!

Also yourself and others might not agree im not sure but i like small circuits. I dont put too many exercises in the circuit! Id rather do 4-5 good quality exercises 5 times than 10 different exercises 3 times and not doing them aswell. Just my personal opinion really no real scientific basis just feels it works for me better.

 

yeh i reckon mate which is good for me too hear you being infinitely more qualified than me and a pro fighter means im on the right sort of track at least and considering the direction i want to go in and train others!

my training is far from perfect and im learning as much as possible all the time but i think it covers most aspects i need.

The structure doesnt change much i just find i need to tweak things every so often. If nothing else it stops boredom setting. If it aint broke i guess!

I also found adding boxing sessions ontop of the training i already do like yourself ,really took my fitness to the next level. The other week my trainer commented and said you found that easy didnt you, i politely said yes to be honest and iv already done an interval session today. Its a good feeling when you get to that level, taken me along time and many mistakes lol


Just out of interest Jeff do you find you have to change up your training drastically for a fight or do you just add more boxing technical sessions to your training? Not that ill have the dilemma of fighting Pro just curious

 

thanks for the info jeff, good luck with your training and your next fight, look forward to hearing more about it!

 

What does your strength training consist of?

It's probably a better idea to do your strength training on monday when you're fresh.

 

You fancy sorting a session with me in Ashton under Lyne (just outside Manchester)? We can go over some things and set you up right, its a bit **** to just tell you what to do, at your level, over the internet, without knowing many other details. As you know I would gladly do this properly for you and put some proper thought into it, but I'll need some more info from you Jeff my man!

It'll depend on your priorities, first and foremost. Don't just hammer some bull**** for 10 weeks - a strength guy will tell you you need more strength work, a fitness based guy will tell you you need more conditioning work. What do YOU think you need? You are stalling on your strength program, that needs sorting also.

 

That's some pretty heavy training Jeff. Good on you if you can handle that.
If it was me? I'd drop the core training on Tuesdays if strength was the next day and I wanted to improve that.
I'd actually do less of everything, especially since you'll be fighting soon. It's a lot easier to maintan fitness than improve fitness, I wouldn't have the circuit training at this point. I'd be doing a high quality plyometric session in place of those.
I guess it all depends on what you think you can improve and what you want to improve... General strength, explosiveness etc. or your boxing?
It would be great to improve everything at once which a newish athlete can do but with somebody like you gains are going to be small because you're obviously already experienced and well trained in all those areas.
I'd be looking at quality over quantity and prioritising. Since you've got a bout soon I think the focus should be on making your boxing sessions all they can be by walking in the gym as a fresher athlete.