Question:
Circuit training for Boxing and MMA
Im am trying to make a good circuit training program for boxing and prob eventually mma. I was doing heavy weight training or a long while until I hurt my back so right now all I can do really is light weight and high rep. So this program will not include and squats, deads, rows, standing shoulder press, or bench, and light leg press only. My routine looks like this so far.
3 day a week Circuit
DB flat press 15-20rep
Smith Shoulder press 15-20rep
Seated row 15-20rep
Lat pulldowns 15-20
Leg extenxions 15-20
Leg press 15-20
Db Bicep curl 15-20
dips 15-20
Ab crunches to failure
I will do 1 warm up cirucit of these and then 3 working sets.
And advice on how to make it better or is it good already. Thx
That seems like a lot of sets for one workout.
I generally try to hover around 21, maybe up ot 24, in a workout (usually takes around an hour.)
But you're young, so assuming you haven't been working out for very long, that looks pretty good as a starting work out. After about 4-8 weeks change it up.
The only thing I'd change is the curls, if you're going to stick with that workout, I'd change that to pullups (wide grip!)
That's like 800 reps...
Ive been working out for a little over a year now and im strong enough right now for boxing jus dont have the conditioning and muscle endurance thats y im doing this. Ive done this workout 2wice now and have toned it down a little cyz its prob the hardest workout ive ever done (throwing up on the first one lol) it looks liek this now:
DB flat press 15-20
Leg press 15-20
seated row 15-20
leg extension 15-20
bicep curl 15-20
dips 15-20
shoulder press 15-20 or lateral raises followed by standin DB press 10 of each
after doing this 3 times im dead so im gonna have to work up to more excersies and higher weight as my back gets better. For those of you who think this is too many sets if uve seen rich franklins workout he does about 100 sets in ONE workout so this is nothing
i would suggest doing pull/chin ups instead of the lat pulls and also squat, hack squat, or smith machine squat instead of the leg press. or you can be like rich franklin and never do the same exercise in the 3 working sets.
o ya i would definetly be doin squats, deads, rows, cleans, military press etc if my back was good but its not so all i can do is the light leg press.
Im am trying to make a good circuit training program for boxing and prob eventually mma. I was doing heavy weight training or a long while until I hurt my back so right now all I can do really is light weight and high rep. So this program will not include and squats, deads, rows, standing shoulder press, or bench, and light leg press only. My routine looks like this so far.
3 day a week Circuit
DB flat press 15-20rep
Smith Shoulder press 15-20rep
Seated row 15-20rep
Lat pulldowns 15-20
Leg extenxions 15-20
Leg press 15-20
Db Bicep curl 15-20
dips 15-20
Ab crunches to failure
I will do 1 warm up cirucit of these and then 3 working sets.
And advice on how to make it better or is it good already. Thx
Answer:
That seems like a lot of sets for one workout.
I generally try to hover around 21, maybe up ot 24, in a workout (usually takes around an hour.)
But you're young, so assuming you haven't been working out for very long, that looks pretty good as a starting work out. After about 4-8 weeks change it up.
The only thing I'd change is the curls, if you're going to stick with that workout, I'd change that to pullups (wide grip!)
Answer:
That's like 800 reps...
Answer:
Ive been working out for a little over a year now and im strong enough right now for boxing jus dont have the conditioning and muscle endurance thats y im doing this. Ive done this workout 2wice now and have toned it down a little cyz its prob the hardest workout ive ever done (throwing up on the first one lol) it looks liek this now:
DB flat press 15-20
Leg press 15-20
seated row 15-20
leg extension 15-20
bicep curl 15-20
dips 15-20
shoulder press 15-20 or lateral raises followed by standin DB press 10 of each
after doing this 3 times im dead so im gonna have to work up to more excersies and higher weight as my back gets better. For those of you who think this is too many sets if uve seen rich franklins workout he does about 100 sets in ONE workout so this is nothing
Answer:
i would suggest doing pull/chin ups instead of the lat pulls and also squat, hack squat, or smith machine squat instead of the leg press. or you can be like rich franklin and never do the same exercise in the 3 working sets.
Answer:
o ya i would definetly be doin squats, deads, rows, cleans, military press etc if my back was good but its not so all i can do is the light leg press.