Universal Nutrition Forum

Hi lads,

ive not been on here for a while, hoping i can rely on this great forum for some advice. Im trying to put together a 2 day full body split with the intention of increasing my anaerobic fitness. Ive done a bit of research and so far I have the running aspect of the program which I think is what im looking for, i'll basically do around 6x600 meters sprints with 1 minute intervals.

But im stuck on how to go about my weight routine, I want a full body routine as I can only get to the gym twice a week, can anyone put together a routine with guidlines i could follow or point me towards a decent source?

And when training with weights for anaerobic fitness do u think it is best to blast out a few sets for 2 mins and break for 1 etc like the running ive explained? This would consist of 3 exercises or so if my timing is correct.

Come on lads, help a brother out!!!

i dont know why but i just dont want to read what you wrote.

What do you want anaerobic fitness for? or example increasing anaerobic fitness for sprinting vs mma is very different.

Hi Gymjohn, thanks for the reply. Im looking for whats needed for boxers and the like, im a kickboxer so the type of MMA anaerobic training is what I need. Its not easy finding relevant sources on the net... Can u help?

Depends on what equipment you have available

and what other training you are doing?

Any sleds/tyres?

Give me as much info as you can so i can help you design a plan

GJ

Hi Gj,

I get alot of the the technical and basic fitness with the kickboxing training i do 3 times per week. Ive always had a weights routine of some sort but the aim as always been for hypertrophy which im learning now is not really helpfull for whats needed for kickboxing. Ive tried to mix it up a bit latley with the aim of making my workouts (which are twice per week) more anaerobic, ive been doing this by starting with some interval sprinting on the tredmill and when doing the weights ive tried to make it more like a circuit. Ideally I would like to have a 2 day split consisting of mainly compound movements, right now the plit is looking like this:

Tues: Back/shoulders/bicep
Thurs: Legs/chest/tricep

Core with every workout also.

Whats important for me is to work with compound movements as much as possible and excercises that strengthen the core and hip flexors for kicking.

I dont have access to tyres or sleds, i use a basic gym theres no barbells but a good selection of dumbells etc

I hope Ive made it clear enough.

Ps. sorry its taken me a few days to respond, computers been giving me a hard time.

hi sorry i know this conversation doesn't really involve me.... but the first bit of advice i would give is move gym!

How can u do a compound movement, squats, rows, deadlifts without a barbell?

Also secondly i think the type of training u are looking for is called cardio strength training. It involves using complexes (barbell or kettlebell) some 40:20 circut training training and a 15,50 tabata. This stuff is killer and very popular among ufc fighters etc.

Ok lets work with what you have available.

First of all if you want to increase kicking strength etc thats a power development issue.

Start all your sessions with some explosive Plyo work.

Because you are limited with equipment lets go with depth jumps (jump from height and land in a deep squat) on day 1 and broad jumps (standing long jump) on day 2 5 sets of 5 reps with 90s rest between sets

Then moving to strength exercises:

Day 1

Single leg squat off bench 4 sets 4-6 reps 60s rest paired with
45 degress Incline DB Press 4 sets 4-6 reps 60s rest

Day 2

DB Single leg romanian deadlift 4 sets 4-6 reps 60s rest paired with
Parrallel grip chin up 4 sets 4-6 reps 60s rest

Now to the conditioning phase

Day1

DO all 4 back to back

DB Alternating Lunge x 12 ea
Renegade Row x 6 each
Russian Step Ups x 10 each
Staggered Push Ups x max
rest 90s repeat x 3 times increase weights if they feel light on first set

Day 2

DB Reverse Lunge off step x 12
Body weight Row (use smith machine) x max
DB Glute bridge off benches x 12
DB Push press x 6
rest 90s repeat x 3 times increase weights if they feel light on first set

Then some finishers

day1

35 mountain climbers (each leg), 10 jump lunges each leg, As many chin ups as possible

Day 2
30 Burpees, Max Hanging leg raises to knee raises, As many push ups as possible

Should take approx 45-50 mins

Cant thank you enough JG, did day1 today, excellent workout just what I needed.

I'll keep in touch and let you know how im getting on.

Thanks again.