No Bullshit Routine (Advice?)

[Advaik]

This is a no bullshit routine for strength and speed. It took my a few hours to make everything work out so that I dont overtrain any muscles and to get maximum results in particular areas. Please tell me what you think, thanks in advance.

Monday:
Declined Press
Flat Press
Inclined Press
Flat Butterfly
Flyers
Weighted Crunchs
Ab Wheel
*Flexibility Training
*HIIT

Tuesday:
Squats
Lunges
Step-Ups
Calf Raises
Wrist Rollers

Wednesday:
*Warmup
*Flexibility Training
Clap Push Ups
Speed Punchs
Broomstick Twist
Platform Jump
Quick Drop
Explosions
*HIIT

Thursday:
Upright Row
BTN Press
Deadlift
Good-Mornings
Bent-Over Rows
Shrugs
Ab Wheel

Friday:
Curls
Reverse Curls
One Arm Curls
Skullcrushers
Wrist Rollers
Wrist Curls
Reverse Wrist Curls
Calf Raises
*Flexibility Training
*Endurance

Saturday:
*Warmup
*Flexibility Training
Clap Push Ups
Speed Punchs
Broomstick Twist
Platform Jump
Quick Drop
Explosions
*HIIT


*Flexibility Training:
Hamstring Stretch
Quadricep Stretch
Hip Stretch
Groin Stretch
Calf Stretch
Back Stretch
Side Stretch
Neck Stretch
Reach Stretch

*HIIT:
Sprint/Walk (45sec:75sec) 15min

*Endurance:
Run/Jog 60min

 

[Lee]

too much volume, too many days a week, your body wont get any time to repair on that routine. max days i think would 5 days a week, somethin like taking every wednesday and saturday or sunday off.

 

[Advaik]

Saturday and Wednesday are plyometrics days, these arnt actual lifts. So wed, sat, and sun are actually nonlifting days. Sorry for the confusion

 

[Rise No One]

Holy shit that's a lot

I'd take it down a notch if I were you...that looks like overtraining

For instance: Chest day(Mon) you have:

Declined Press
Flat Press
Inclined Press
Flat Butterfly
Flyers

Are you going 3x8? If so that's 15 sets just for chest...you really need that much?

 

[Lee]

hmm, that would make more sense. plyo counts as active recovery doesnt it?

 

[Advaik]

Holy shit that's a lot

I'd take it down a notch if I were you...that looks like overtraining

For instance: Chest day(Mon) you have:

Declined Press
Flat Press
Inclined Press
Flat Butterfly
Flyers

Are you going 3x8? If so that's 15 sets just for chest...you really need that much?

Its actually 2x6 for presses and 3x6 for the others and I have been getting great results since i started that chest routine so I dont want to change it.

And I believe plyometrics are active recovery, but either way I dont think they will hurt my lifting. If anyone can prove me wrong I'd love to hear it. I really dont want to overtrain.

 

[louden_swain]

Whoa!!! That program is a one way ticket to mental and physical burnout.

 

[collegiateLifter]

i hope you have a sky high work capacity

 

[ffknight84]

thzats sorta like my off-season work im doing now. dam sports are too competitive u have to work like a madman all year round.

 

[Zander1983]

Written out like that, I can see why people are sceptical of the volume, but I think we need specifics (sets, reps etc.)....

 

[Advaik]

Here are the numbers, also its changed up a bit because I worked the other one for a week and decided I didnt like some things.

Monday:
Flat Press 2x6
Declined Press 2x6
Inclined Press 3x6
Butterflys 3x6
Ab Wheel 3x10
*Flexibility Training
*HIIT

Tuesday:
Squats 3x6
Leg Extensions 3x8
Step-Ups 3x6x2
Calf Raises 2x20
Wrist Rollers 3x2

Wednesday: (PLYOMETRICS)
*Warmup
*Flexibility Training
Speed Crunchs
Medicine Ball
Clap Push Ups
Speed Punchs
Broomstick Twists
Platform Jumps
Quick Drops
*HIIT

Thursday:
Upright Rows 3x6
BTN Press 3x6
Lat Raises 3x6
Shrugs 3x6
Deadlifts 3x6
Good-Mornings 3x6
Bent-Over Rows 3x6

Friday:
Curls 3x6
Reverse Curls 3x6
Skullcrushers 3x6
Wrist Curls 3x6
Reverse Wrist Curls 3x6
Wrist Rollers 3x2
Calf Raises 2x20
Ab Wheel 3x10
*Flexibility Training
*HIIT

Saturday: (PLYOMETRICS)
*Warmup
*Flexibility Training
Speed Crunchs
Medicine Ball
Leg Raises
Clap Push Ups
Speed Punchs
Broomstick Twists
Platform Jumps
Quick Drops
*HIIT

 

[IronLion]

If this is a sports training program then you should consider rethinking the entire weight training part...although you are on the right track with the flexability work...what are your goals? what are you training for?

 

[Advaik]

Training for sprinting and street fighting. Right now my routine is messed up big time I do endurance training whenver and lifting 5 days a week. It's not bad, just I'd like to get a schedule going.

I am not a novice weightlifter by any means, I just want others opinions on this since this will be the first time I am adding plyometrics to my routine.

 

[IronLion]

Street Fighting...WTF...you fight with streets?LOL

Just f*kin w/ ya bro...consider a more power oriented weight routine for developing strength and explosiveness...right now aside from the plyos and stretching you are working with a bb split that is only training each muscle group 1nce a week...look into a wsb split it will complement what you are doing much better

 

[Advaik]

yea I figure I was doing a bodybuilder split, I never understood that single factor dual factor shit. But strength is going up so I figured I'd stick with it for now. Imma look into that wsb though thanks.

 

[Zander1983]

If you're training for speed and strength, look out for CoolColJ's workouts for ideas. They might seem a little complicated at times (), but they're the type of thing you're after. Obviously, WSB needs to be considered too. The basic 9-week program could be a good starting point. I think there is a thread floating around somewhere about incorporating sprinting and plyo's into WSB, iirc...

 

[Lord_Suston]

hmmm, reminded me of my future split for speed and strength

I couple lower body workout with upper doy speed and vice versa

Example I would do an Am chest/tris and later on I would do some sprints.. Or I would do shadow boxing in the morning and legs at night.

Why would you train to street fight anyways???