Basically:
I’m 16, 173cm (5"8) and 60kg (132lbs). I changed my routine a while ago (after reading some articles and threads here funnily enough) from a more bodybuilding routine to something I guessed was a bit more functionally oriented, basically what it is now:
Monday/Wednesday/Friday
Hanging Leg Raises (4 sets of 12) [I love these, they've done great for my grip strength]
Weighted Pushups (4 sets of 4) [I change it to bench press every now and then]
One-Handed Chin-ups (4 sets of 4) [Underhand Grip]
Pistol Squats (4 sets of 4) [I also get a lot of leg training during martial arts sessions]
Military Press (4 sets of 4) [I change to upright rows sometimes]
Chin-Ups (4 sets of 4) [Overhand Grip]
Sitting V [3 x 90 second holds]
1-2 minute rest between sets usually.
I’m hoping to deadlift as well as clean and press as soon as I’m confident enough with the technique, and controlling the weight. For my lower back I’m doing a couple of calisthenic exercises until I start deadlifting.
I’m training for martial arts, and I’m not particularly interested in size (not that I could get that big anyway) or isolation movements. I’m hoping for more dense and strong rather than big and slow.
Any suggestions/advice on this, particularly for the amount of sets, rest, reps, maybe some other exercises, number of workouts etc? Especially, I’m hoping to add some density and explosiveness.
I’m kind of at a loss for whether this routine is any good or not, so any advice would be appreciated…
Thanks
