Help me with my hectic schedule

[B0ARDIN087]

im looking for a program to accompany my muay thai. i run a very hectic schedule and its tough timewise and on my body. so i neeed some help from you guys.

Im in high school and have to get up at 6 and get home at quarter to 3 on monday thru friday. Monday and wednesday i have muay thai from 7-9. saturday i have muay thai from 11-1. tuesday i ahve work at 6- late and on thursday i ahve work from 5:30 to late. sunday i work from 2- after my gym closes. friday im free and sometimse im free on thursdays, on tuesday after school i have to take my sister to hebrew school so i can go to the gym then....... so as far as free time goes.................

monday - 3-6
wednesday - 3-6
thursday 3-4:30
friday all night
saturday after 1:30
sunday 10:30-1

i would like to avoid training on monday and wednesday as muay thai is very demanding in itself and there is plenty of pushups/situps/ and bodyweight squats done. Basicly im looking for a program to lean up to a hard fighter body, but i need lots of muscle endurance also.

I know im being a pain in the ass but i also need a diet, im posting this on both the MA forum and diet forum in addition to this as i know it covers a few areas. thanks guys and ANY help is appreciated

 

[Lord_Suston]

IMO I would lift before muay Thai to allow for the most rest days. I know it sound dumb but it is much easier to lift before MMA training than after or even the day after. The anabolic effecvts of weight lifting will offset the catabolic effects of martial arts. You will most likely not get huge due to the energy needed for fighting but can gain some strength and explosive power.

Monday
Squat 3x8-pause at bottom explode up
Powercleans 5x3 increasing weight 5-10lbs each set
Shrugs 3x15 increasing weight each set

Wens
Incline bench 3x8-pause at bottom explode up
Military barbell press 3x10 increasing weight 5-10lbs each set
Dips 3x15-increasing weight each set

Fri
Pull-ups 3x8
Rows 3x10
Deadlift 5x3 increasing weight each set 10-20lbs
Olympic snatches 3x3


This is just a basic frame work of what I would do, each set is not to failure and progressive loading would be used. It will be tough but it is doable because it gives you four days a week to rest and heal

 

[B0ARDIN087]

seems like it could work, waht about diet LS?

 

[Lord_Suston]

directly after weight training: 1glass hgih in sugar content and high protein drink content to shuttle nutrients into muscle and up blood sugar as not to catabolize muscle. Example: After todays work I had Hot chocalate 40g sugar with 40g of protein blended with Vitamin C and calcium.

About 2 hours before training a solid meal with a decent amount of carbs from non-sugary foodotatoes,rye bread, barley, brown rice, oatmeal with plenty of water.

Drink plenty of water and eat bananas for potassium after MMA sessions. That is the basic the other stuff I can't help with unless you have more details on what you want and how you are built

 

[B0ARDIN087]

i really would like to stay at the same weight i am now, im about 173, at 6 foot and about 13 percent bf? Just wanna lean up a bit and shed the extra fat. im too soft. i can get u a picture or 2 but i have long arms and a strong core. i just need to lean up and ill be in great shape. thanks!

 

[Lord_Suston]

You'll lean up with the fighting just try to make training quick and intense and ease off the junk, my strength went way up when I stop eating crap all day,lol. just eat 4-7 small meals then help up the metabolism and get more protein in the diet with ease