Weekly Routines & Incorporating Strength

[Walker147]

Hi guys, read a lot of discussions on here, love it

Not actively fighting (not for about 15 years) and probably not looking to be but love the thought of training, was just curious as to how you guys train weekly

Ive been doing
Monday - AM (3 mile run) PM Weight Session
Tuesday - Boxing Club

Thursday - AM (Interval Run) PM Weight Session
Friday - Heavy Bag

Not looking to be a boxer or a bodybuilder, like the aesthetics of a boxer or staying lean and fit

Weight Sessions look like: twice weekly
Superset A
Squats 3 x 5
Shoulder Press 3 x 8

Weighted press ups 3 x 8
reverse lunge Landmine 3 x 10 each side

Superset B
Sumo High Pull or Deadlift 3 x 8
Russian Twists

3 sets of 3 minutes 30 seconds per exercise
squat overhead press
TRX rows
press ups
bicycle crunches
renegade rows
medicine ball slams

i swap out this weight training plan for a 5 x 5 Olympic lifts every 4 weeks to cut back some intensity for 2 weeks

i may be miles off like I say it’s been 15 years since I’ve boxed at all, so any advice is great even if it’s get lost mate you’ve got no clue

[OctoberRed]

That's a pretty good schedule of work. good for you. Better than mine right now.

[Walker147]

Thank you,

I’ve also tried EMOM workouts
squats 10 x 10
push ups 10 x 10
pull ups 10 x 5-6
dips 10 x 10

has anyone had any success with EMOM or Calisthenic workouts like that?

[TheBoxGod]

Thank you,

I’ve also tried EMOM workouts
squats 10 x 10
push ups 10 x 10
pull ups 10 x 5-6
dips 10 x 10

has anyone had any success with EMOM or Calisthenic workouts like that?

I hate it personally, more gimmicky than anything as a workout HOWEVER EHOH (every hour on the hour) can help you bring up your strength curve on a lacking muscle i.e say your pulls ups are weak than a EHOH approach can help you get in alot more volume which = more time under tension which = more GAINS.
for instance say you can only do 2 pull ups at any one time, well you do EHOH for 8 hours a day now you've done 16 pull ups for that day.

But EMOM is trash imo, very suboptimal as a workout approach.

[OctoberRed]

I hate it personally, more gimmicky than anything as a workout HOWEVER EHOH (every hour on the hour) can help you bring up your strength curve on a lacking muscle i.e say your pulls ups are weak than a EHOH approach can help you get in alot more volume which = more time under tension which = more GAINS.
for instance say you can only do 2 pull ups at any one time, well you do EHOH for 8 hours a day now you've done 16 pull ups for that day.

But EMOM is trash imo, very suboptimal as a workout approach.

A few people I know swear by EHOH, but hard to stick with

[TheBoxGod]

A few people I know swear by EHOH, but hard to stick with

Yeah I dont recommend it for a workout approach, I only recommend it just to bring up a lagging muscle and only for a period of time not indefinate, for instance that example I used with pulls up if you were to do those pulls ups it will take you 30 seconds to complete and you back to your regular life so out of 8 hours it took you a total of 4 minutes of complete. Now If you were trying to squeeze in an entire workout then it really will become cumbersome to complete and to accommodate which = not sustainable. Imagine trying to squeeze in 10 minutes of freetime every hour on the hour especially when you got a job and other things that you cant just take a 10 minute break whenever you want.

[markusmod]

Yeah I dont recommend it for a workout approach, I only recommend it just to bring up a lagging muscle and only for a period of time not indefinate, for instance that example I used with pulls up if you were to do those pulls ups it will take you 30 seconds to complete and you back to your regular life so out of 8 hours it took you a total of 4 minutes of complete. Now If you were trying to squeeze in an entire workout then it really will become cumbersome to complete and to accommodate which = not sustainable. Imagine trying to squeeze in 10 minutes of freetime every hour on the hour especially when you got a job and other things that you cant just take a 10 minute break whenever you want.

The only EHOH I can stick with on a daily basis is giving the ball bag a workout.

[OctoberRed]

The only EHOH I can stick with on a daily basis is giving the ball bag a workout.

That would certainly keep prostate cancer away.

[Blond Beast]

I’m not very familiar with the emom or ehoh workouts.
Still I know the idea of say doing pull-ups all day long is not new. We’ve all thought about it and maybe even tried it. Maybe three sets an hour going all day.
The problem I have with this myself is your are tearing the muscle down, cooling off, and even repairing. Then starting it all over again after a good break. For me I find this a sure road to injury. It’s too much yo-yo on the body. If I try this method I find my muscles are sore, seized, cold, etc. and I can feel little tweaks when I come back to the exercise.
Bodybuilders have been injured doing photo shoots when using real weights and sets, only to have to come back after they’ve cooled down to get more footage. ( Jean Pierre Fux, double quad tear comes to mind )
At least safer, you can do singles, doubles, or triples with a significant weight or even some body weight exercises. They don’t have to be grinder reps. You can take a good few minutes between sets. You can end up doing a lot of sets this way for an exercise, 12-20 even. It also lets you work on your form. You aren’t going to failure, You aren’t getting out of breathe. You need to know when it’s smarter to stop than the reward for another set or rep. Injuries are the biggest set backs.
Something like a set of squats every half hour all day is a disaster waiting to happen in my opinion.