Strength Training Plan
Tonight I’m going to go do some strength training using the gym at Kombat Arts. I’d like to get in at least a couple of sessions a week along with my Muay Thai and conditioning work outs to keep everything balanced. After reading about a number of routines, I’ve decided to follow a version of the Starting Strength program.
The Starting Strength program focuses on doing compound lifts. A compound lift is an exercise which incorporates multiple body parts to work together. This is one of the main benefits of the compound lift as they work 2 – 5 major muscle groups and numerous minor stabilizers as well. You work multiple muscle groups at once which also means less time in the gym.
The plan I’ll be following is below:
Workout A:
- 3 sets of 5 reps – Squats
- 3 sets of 5 reps – Dumbbell Bench Presses
- 1 set of 5 reps – Deadlifts
- 2 sets of 5-8 reps – Dips
- 3 sets of 8 reps – Hyperextensions or Supermans
Workout B:
- 3 sets of 5 reps – Squats
- 3 sets of 5 reps – Dumbbell Overhead Press
- 3 sets of 5 reps – Bent Over Rows
- 2 sets of 5-8 reps – Pull Ups
- 3 sets of 8 reps – Hyperextensions or Supermans
Each exercise will have 2-3 warm up sets of 5 reps done with increasing weight, followed by the 3 work sets all at the same weight.
I’m going to commit to alternating these twice a week on Thursdays and Saturdays.