I've gone through quite the spectrum of program design models, bodybuilding training, strength training, sports performance training and more.
Then, after all the ups and downs, the decades of training, you begin to get to a point where you view anything as "training".
Depending on where you are in your own life cycle of training as well as your own goals, I have broken down the how and why of program design to help you dial in your OWN training.
- How often to train every week
- Why I advise 3 days / week training
- How I modify and individualize 3 days / week training for sport athletes, lifters, family men / women and overall busy people
- How I made gains on a 2 x week program during 1 of the busiest times of my life
- When & Why you need to find a way to break through and go through a volume training cycle
- The various farmer walk / carries we utilize in training.
Plus Much More.....
Get some coffee and take notes.
You'll be ready to take action after this Video.
Some of my Favorite & Most Effective Training Splits:
- Training 3 days a week.- Focus on Lower Body, Upper Body & then a Full Body Day.
- Be as Active as you want on other days. This can be mobility, Bodyweight Bodybuilding, Sports Practice, Sprints / Outdoors Activities, etc.2. Training Monday - Friday.- Monday & Thursday are Lower Body Focused. Full Body Lifts such as Cleans & Snatches are categorized into Lower Body Training. Farmer Walks of ALL types also categorized here. Squat and Deadlift Variations are the focus.
- Tuesday & Friday are Upper Body Focused. Presses of all types, Rowing / Pulling Exercises.
- Wednesday is a Circuit / Gut Check Day. We do sleds, Kettlebell training, bodyweight circuits, etc. Usually choosing 5 - 6 exercises and pushing the pace for 5 or 6 rounds or 20-30 minutes of aggressive training.
Always of importance is to move your body outside of the gym. Be Strong BEYOND the gym.
https://www.youtube.com/watch?v=TLCI8j_5Iic
Questions / Comments? Post below.
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Live The Code 365,
Z
Gladiator STRONG
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5 Responses
Hello,was just wandering what strength workouts you would advise 2-3 times a week for boxing kind regards
Depends how often you’re boxing / training / running?
I still train our combat athletes like this, but, we might train 2 x week
if they wrestle 4 – 6 x week
Or, in season, they do shorter strength / power training.
NOT all workouts are 1 hour long, we change it up according to ea athlete
Thanks for the reply I really appreciate it,I train everyday boxing mon to Friday with running everyday aswell and rest Sunday’s but I have been out with injury for a good few months due to injury caused from running everyday Messed my shin up.i was thinking I could cut the running back and instead of running everyday do a couple of sprint sessions a week and a couple of strength sessions instead of running or find an alternative such as roadwork 2.0 which is 10-15 mins Each excercises no rests then switch to another e.g sledge drags 10 mins,bag work 10 mins,bike 10 mins and so on for 60-90 mins but I know I get benefits from the boxing training for the aerobic work so do I need to do carry on with these long runs because that’s what messed my leg up is this any good or not what advice would you give I’m willing to put the work in where others don’t but just need a bit of guidance from a proffesional trainer such as yourself thank you Zach
Mick
Hill Sprints on grass, jumping rope and circuit training mixed w / skill work for boxing is great and running is simply NOT for everyone
It IS a skill and done wrong, beats the crap out of your body.
I remember swimming feeling way better than running for me and it got me in better cardio shape.
Experiment and be smart!
Thank you Zach for the advice I will take it all on board and use it top man thank you