Train like an athlete, look like an athlete

I miss looking like a lifter. I'm leaner, faster, more agile, and have great stamina, but my maximal strength is down and my size is down considerably.

The thing is, training for size requires a ton of volume and intensity.  I have no issue with intensity, but I need to leave plenty of energy in reserve for boxing, so my training volume is not where it should be for maximal size gains.

Right now I'm training for a boxing match, so my training is geared to accomplish these goals:

  • Drop bodyfat
  • Improve stamina
  • Maintain strength
Here's how I've structured my training week.

Monday AM:
whole body strength
- Week1: 10,10,10+;  Week2: 8,8,8+;  Week3: 6,6,6+
- accessory work is using Paul Carter's 350 method for upper body, 3 x 20 for lower
- Treadmill intervals:  3 rounds of 3min run / 1min walk
   - increase speed each round


Monday PM:
- Boxing gym

Tuesday AM:
Boxing specific MetCon
- ab work
- Olympic lifts: Week1: 5x8; Week2: 5x6;  Week3: 5x4
- Boxer's MetCon:
  - varies by week, but always 4 rounds of 3mins work, 1 min rest

Tuesday PM:
- Boxing gym

Wednesday AM:
- Track work:
   - warm up with lotss of plyos and track specific build-ups
   - 400s and 800s.  Just depends


Thursday AM:
whole body strength
- Week1: 10,10,10+;  Week2: 8,8,8+;  Week3: 6,6,6+
- accessory work is using Paul Carter's 350 method for upper body, 3 x 20 for lower
- Treadmill intervals:  3 rounds of 3min run / 1min walk
   - increase speed each round


Thursday PM:
- Boxing gym

Friday AM:
Boxing specific MetCon
- ab work
- Olympic lifts: Week1: 5x8; Week2: 5x6;  Week3: 5x4
- Boxer's MetCon:
  - varies by week, but always 4 rounds of 3mins work, 1 min rest

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