Strength Training

[guitarguy]

I've decided to make my strength workouts more structered as they have been different each time before hand. I've just started to use this workout twice a week for strength let me know what you think and if theres exercises i am missing. Btw i have a pulluup bar with dip handles and sandbags for strength training. I have worked with some KBs but found I prefer sandbags for strength and i no longer have access as they were borowed from a friend anyway here is what i have came up with.

Superset 1

Sandbag Clean And Press

Sandbag Front Squat

Do 3 rounds

Superset 2

Sandbag shoudering but each time i put the sb down and pick it up again

Weighted dips

Do 3 rounds

Superset 3

Weighted Pullups

One leg squats holding my only KB which is 16 kg (roughly 36 pounds)

do 3 rounds

Finish with core work.

In addition to this i do conditioning twice a week and a long cardio workout usuelly swimming as a less intense break. I also have sunday off.

I also train Kyokushin classes 3 times a week once of which is a no gi fighting/condtioning class.

[guitarguy]

Btw it was the KBs i dont have anymore. Also i like to use the bass rutten experience in my conditoning workouts sometimes has anyone tried it personally i find it very useful and its good for pushing myself.

[Ueshirokarate]

I agree. Sandbags are the way to go. I have played around with kettlebells quite a bit, but much prefer sandbags and traditional barbell/dumbbells. What are you looking for on your routine? One thing I see is that you are locked into one weigh for your one leg squat. How are you going to progressively overload with just one kettlebell? I assume you are adding weight to your sandbags.

[guitarguy]

Yes i made the sandbags in a way where i can add more weight for progression and atm i cant do many one leg squats with that weight but when it becomes and issue i will just make one more sandbag. Which will be good for conditioning exercises to because it is lighter.

[Ueshirokarate]

By the way, what are you looking for from all this training? Do you have a particular goal your are looking to reach or weakness you are looking to fix?

[guitarguy]

Sorry about the incomplete post. My goal is to gain functional strength and for karate and soon Judo when schools finishes this year. I only want strength training twice a week as i need time to recover for my condtioning and karate classes. I do reps of 8 to start and by the 3rd round im down to about 5 or 6. In short strength isnt my main focus thats why I don't do massive strength workouts and don't do them often. Cheers.

[guitarguy]

Also an emphasis on pullling motions as karate does so many pushups etc and i believe you should do slightly more pulling movents then pushing.

[Ueshirokarate]

Sorry about the incomplete post. My goal is to gain functional strength and for karate and soon Judo when schools finishes this year. I only want strength training twice a week as i need time to recover for my condtioning and karate classes. I do reps of 8 to start and by the 3rd round im down to about 5 or 6. In short strength isnt my main focus thats why I don't do massive strength workouts and don't do them often. Cheers.

You need to watch your training volume. However, we can all probably do much more than we think we can. Two days a week of strength training is more than enough to make significant gains in strength. Keep in mind that diet is more than half the equation here. You need to eat adequate calories to gain muscle tissue (for most people around 500 more a day than maintenance works).

[guitarguy]

Cheers mate. as far as volume goes i have really quick recover i can push myself to the max and feel fine the next day but i do drink lots of water and eat pretty well. i dont use any supplements but im younge and have worked my way up to this for a while now. I i get one full rest day and one partial rest day (the long cardio day) so i feel pretty good i guess it depends on the person.

[Ueshirokarate]

Cheers mate. as far as volume goes i have really quick recover i can push myself to the max and feel fine the next day but i do drink lots of water and eat pretty well. i dont use any supplements but im younge and have worked my way up to this for a while now. I i get one full rest day and one partial rest day (the long cardio day) so i feel pretty good i guess it depends on the person.

I am totally neutral on supplements. They are far over-hyped and generally speaking are of marginal value. There is nothing wrong with using a supplement if you don't get what you need from your diet, but there are no supplements that will do miracles. For the most part all you need is a sound diet and good routine. If you eat right and do the work results come. Animal Pak vitamins are about all I take.