Beginner Athlete- Critique My Routine!

Bigger Stronger Leaner
1

18 years old. Beginner athlete.
Max lifts- Squat-205. Deadlift 275. Bench press- 170 maybe. Overhead press 100-105. Row-140. Haven’t checked maxes in a while.
146 pounds
6 foot.
Goals- Strength, performance and an increase in stand up striking-Muay thai

Monday (Strength)- Barbell squat 3x5, Pendlay row 3x5, Overhead press 3x5.
Assistance. Pick 1-2 exercises, 3x8. Chin ups, pull ups, barbell curls, rear dealt.
After school- Muay thai. (Optional)

Tuesday. (Cardio)- Stretching. Tredmill- 10 minute run. (I hate the tredmill) Skipping- Intervals. 45 seconds on, 45 seconds off. X3. Stair running- Intense up, controlled down. Up/down X10. 35 seconds rest. Repeat three times. Ab work-3x12.
After school- Muay Thai, 1 hour 30 minutes.

Wednesday- No weightroom.
After school- Muay thai, 1 hour 30 minutes.

Thursday (Strength)- Barbell squat 3x5, Bench press 3x5, Barbell deadlift 1x5.
Assistance. pick 1-2 exercises, 3x8. Close grip push ups (high reps) Dips, one-arm dumbbell press, incline press or other tricep work.
After school- Muay thai 1 hour 30 minutes.

Friday- (Cardio)
Stretching-Dynamic/static. Skipping-longer intervals, 40 second rest. X3.
Standing long jump 3x5
Vertical jump 3x5
Stair running.
After school-Rest. Maybe light bag work at my house.

Saturday-Rest.

Sunday- Muay thai. 1 hour 30 minutes.

There’s my routine. For the strength i try to add 10 pounds whenever i can to each movement (My school doesn’t have 2.5 pound plates). My gym is ill-equipped but i managed to make a usable squat rack. Although theres no mirror i get my partner to tape me on his phone so i can adjust form. Any feedback would be great, especially cardio and conditioning ideas. I plan on using the track when the weather is better (Live in Canada)

2

Did you mean to squat twice on Thursday?

3

Sorry, slight typo. That was supposed to be Barbell deadlift 1x5 on Thursday

4

I don’t know how much Muay Thai takes out of you, energy wise, but thinking back to what I could handle at 18, this looks like a fairly decent set up. Well, once you fix that squatting twice thing :wink:

I’m going to guess that Thursday should be: deadlift, bench, squat.

You might want to see if you can buy some 2-1/2 lb plates and just bring them with you in your gym bag. Shouldn’t cost you more than 6 or 7 dollars.

5

Good idea, i’ll look into it. Yeah muay thai is pretty tiring taxing at times, i take an additional rest day depending on how my body feels. Think I can make optimal gains ?

6

I can’t really answer that question. Someday down the road you’ll have a pretty good idea what works well for you and what doesn’t, and you’ll be able to answer that question for yourself.

So for now, don’t worry about optimal, just worry about getting stronger and faster and better.

When Chris C gets around to read this, he’ll be able to advise you better than I can.

Just because it looks good to me doesn’t mean it necessarily is.

7

I’ve been at this for one week now. I’m really tired, but I can handle it. Just need to take days off here and there. I appreciate your advice, thanks a lot!

8

[quote]ThyArtisMurder wrote:
146 pounds
6 foot.
[/quote]

How much are you eating?

9

I try to think i eat a decent amount but i most likely don’t. Diet has always been an issue. I’m trying to work at getting more focused with it.

10

[quote]ThyArtisMurder wrote:
146 pounds
6 foot.[/quote]
Is this on purpose? Are you in a 150-pound weight class?

I don’t believe your current weekly training plan is necessarily in line with these goals. If one of your goals is strength, I’d tweak the lifting plan for something a little more comprehensive.

What you’re doing is kinda-sorta Starting Strength twice a week instead of three days, but shaving down the frequency on a program like that is a major difference. If you can only lift twice a week, look into any of the two day a week variations of 5/3/1 (generally it’s squat/bench one day, dead/press the next or squat and bench one week, dead and press the next).

Some guys also liked this Waterbury program, but I think it’s a little advanced for you right now:

What’s covered in the MT classes? I’m guessing it’s some combo of technical practice/learning drills, bag work/practicing drills, bodyweight exercises, some cardio (like jump rope), and maybe sparring. About right?

FWIW, this is not a hindrance at all, so don’t give it a second thought.

Is your cardio currently holding you back significantly? Do you gas out at the end of rounds on a regular basis?

Generally, the best conditioning for MT is MT. Bag work and sparring. Second choices would be jump rope or barbell/dumbbell complexes. But understand that cardio work is calorie-burning, and you’re currently in a position where you need keep every ounce of meat on your bones as possible.

What, exactly, did you eat yesterday?

11

Is this on purpose? Are you in a 150-pound weight class?

No i am not in a weight class. I currently train for fun and self defense.

I don’t believe your current weekly training plan is necessarily in line with these goals. If one of your goals is strength, I’d tweak the lifting plan for something a little more comprehensive.

What you’re doing is kinda-sorta Starting Strength twice a week instead of three days, but shaving down the frequency on a program like that is a major difference. If you can only lift twice a week, look into any of the two day a week variations of 5/3/1 (generally it’s squat/bench one day, dead/press the next or squat and bench one week, dead and press the next).

I see. I’m still a beginner so i just figured the starting strength template would be optimal. I guess not though. I have seen the 5/3/1 variation, But i kind of figured it was too advanced for me?

Some guys also liked this Waterbury program, but I think it’s a little advanced for you right now:

What’s covered in the MT classes? I’m guessing it’s some combo of technical practice/learning drills, bag work/practicing drills, bodyweight exercises, some cardio (like jump rope), and maybe sparring. About right?

Yes it’s pretty much what you said. I spar usually every time i go, the only time i do not spar is Wednesday. My goal right now is 2 classes week a minimum.

FWIW, this is not a hindrance at all, so don’t give it a second thought.

Is your cardio currently holding you back significantly? Do you gas out at the end of rounds on a regular basis?

Generally, the best conditioning for MT is MT. Bag work and sparring. Second choices would be jump rope or barbell/dumbbell complexes. But understand that cardio work is calorie-burning, and you’re currently in a position where you need keep every ounce of meat on your bones as possible.

I see. the only reason i even have cardio in my routine is because of the lifting which usually requires a day off. At school we’re in the gym Monday, Tuesday, Thursday and Friday, thats the only reason i have cardio work. I don’t consider my cardio BAD per say, but it’s not good. I can handle the classes fairly well, only being gassed from time to time.

What, exactly, did you eat yesterday?[/quote]

I don’t exactly remember hah, but i can tell you what i ate today. Breakfast (7:00)- Two packages of oatmeal and a crumpet with peanut butter.
Lunch (11:45) Wrap with two pieces of mozarella cheese, two slices of luch meat, lettuce and sauce. Medium apple. Granola Bar. Fitness is at 1:05. Snack (3:00) Leftovers- One chicken breast, one sasuage and about half-cup of brown rice. Supper is around 6:30. Probably having a type of meat, Vegetables and probably rice. I usually have a fruit and bowl of cereal before bed.

12

[quote]ThyArtisMurder wrote:
No i am not in a weight class. I currently train for fun and self defense. [/quote]
Gotcha. Would you be open to adding muscular bodyweight? I know MT fighters have a reputation for being lanky and wiry, but you’re really, really at the far end of the bell curve. You could gain 30 solid pounds and still be pretty underweight.

Starting Strength is fine if you can follow it to the letter. Like I said, dropping it to twice a week is a pretty big compromise. 5/3/1 can be fine for beginners, especially since the twice a week options can basically be full body workouts if programmed accordingly (the squat/bench, dead/press sessions).

Not to make things more confusing, but this is a solid strength program that’s four days a week, basically focusing on one big movement per day (a classic method for strength-building).

If it looks doable for you, it might be worth using for your schedule. As long as you eat plenty (which we’ll fix in a second) and take some other steps to maximize recovery (like a protein-carb shake when you train), you should be fine with this on top of the MT.

Gotcha. Then I’d say you don’t really need a ton of cardio outside of the sparring and bagwork you get in the classes for now. Invest your energy towards lifting and going balls out in class, but don’t stress about doing the plyo/jump work or treadmill stuff or stair running.

[quote]Breakfast (7:00)- Two packages of oatmeal and a crumpet with peanut butter.
Lunch (11:45) Wrap with two pieces of mozarella cheese, two slices of luch meat, lettuce and sauce. Medium apple. Granola Bar. Fitness is at 1:05.
Snack (3:00) Leftovers- One chicken breast, one sasuage and about half-cup of brown rice. Supper is around 6:30. Probably having a type of meat, Vegetables and probably rice. I usually have a fruit and bowl of cereal before bed.[/quote]
Good framework, but the details could use some tweaks. Couple things to improve:

  • Make sure you’re eating at least three meals a day seven days a week. That kind of simplicity might seem, well, simple, but tons of guys do okay a few days a week and then screw up on the weekend or have days where they’ll only have lunch and dinner or a snack and dinner.

  • A decent serving of quality protein should be present every time you eat. So, breakfast and before bed need some protein. Whether it’s a shake, a few eggs, some beef jerky, whatever. Ballpark at least 20-25 grams at a time.

  • It’s good that you’re not avoiding carbs like some guys tend to, but also make sure you’re getting enough healthy fats. A lot of them will, conveniently, come from your protein sources. Meat, skin-on chicken, whole eggs, etc. Peanut/any nut butter, avocado, and olive oil are other great options to keep in the rotation.

  • Check these articles for some more guidelines:
    Teaching a Kid to Lift
    (^ Nutrition section discusses foods to focus on)
    The Athlete Diet
    (^ Great basic template to set up eating through the day)

13

[/quote]
Gotcha. Would you be open to adding muscular bodyweight? I know MT fighters have a reputation for being lanky and wiry, but you’re really, really at the far end of the bell curve. You could gain 30 solid pounds and still be pretty underweight.

Yes i would be very open to adding muscular bodyweight. I know, many Muay thai guys are like that,i do not plan on being one of those MT guys. I for one LOVE to weight lift and have no plans on competing, which is the main reason i want to get strong and gain weight.

[/quote]
Starting Strength is fine if you can follow it to the letter. Like I said, dropping it to twice a week is a pretty big compromise. 5/3/1 can be fine for beginners, especially since the twice a week options can basically be full body workouts if programmed accordingly (the squat/bench, dead/press sessions).

Yeah i understand. i’ll ditch the SS template and work with what you have suggested. i’m still a noob and can make gains like crazy (So i’ve heard) and i want to use that to my advantage.

Not to make things more confusing, but this is a solid strength program that’s four days a week, basically focusing on one big movement per day (a classic method for strength-building).
http://www.T-Nation.com/free_online_article/most_recent/simple_strength_multimonth_progra
If it looks doable for you, it might be worth using for your schedule. As long as you eat plenty (which we’ll fix in a second) and take some other steps to maximize recovery (like a protein-carb shake when you train), you should be fine with this on top of the MT.

Okay sweet, i’ll give the article a read. In your personal opinion, what do you suggest? The 5/3/1 two day method, or splitting main lifts into the four days?

Gotcha. Then I’d say you don’t really need a ton of cardio outside of the sparring and bagwork you get in the classes for now. Invest your energy towards lifting and going balls out in class, but don’t stress about doing the plyo/jump work or treadmill stuff or stair running.

Yeah i understand now. I’m skinny, excess cardio is not needed right now. My cardio will now come from my classes and thats it. I’ll focus on weight-lifting at school.

[quote]Breakfast (7:00)- Two packages of oatmeal and a crumpet with peanut butter.

Good framework, but the details could use some tweaks. Couple things to improve:

  • Make sure you’re eating at least three meals a day seven days a week. That kind of simplicity might seem, well, simple, but tons of guys do okay a few days a week and then screw up on the weekend or have days where they’ll only have lunch and dinner or a snack and dinner.

  • A decent serving of quality protein should be present every time you eat. So, breakfast and before bed need some protein. Whether it’s a shake, a few eggs, some beef jerky, whatever. Ballpark at least 20-25 grams at a time.

  • It’s good that you’re not avoiding carbs like some guys tend to, but also make sure you’re getting enough healthy fats. A lot of them will, conveniently, come from your protein sources. Meat, skin-on chicken, whole eggs, etc. Peanut/any nut butter, avocado, and olive oil are other great options to keep in the rotation.

  • Check these articles for some more guidelines:
    Teaching a Kid to Lift
    (^ Nutrition section discusses foods to focus on)
    The Athlete Diet
    (^ Great basic template to set up eating through the day)[/quote]

Gotcha, three meals a day. Easy enough. I’ll be “smart” about my food choices. flexible dieting seems pretty possible in my situation, but i’ll stick to the basics like you have mentioned. i’ll also read those articles and try to learn as much as possible with nutrition. I’ve done a decent ammount of research I guess, enough to know that carbs and sugar aren’t all that evil aha. I can’t thank you enough for helping me out though, i really appreciate it.

14

[quote]ThyArtisMurder wrote:
Yes i would be very open to adding muscular bodyweight. I know, many Muay thai guys are like that,i do not plan on being one of those MT guys. I for one LOVE to weight lift and have no plans on competing, which is the main reason i want to get strong and gain weight. [/quote]
Very good to hear. I’d maybe keep that in mind as a long-term goal, to get up into the 180s-190s or so.

They’re both solid plans, so it’s really an either-or. I’d probably go for whichever one you’ll be able to stick with 100% for the next 2-4 months. (The four day program is just two months [part 2 is in another article], the 5/3/1 would/should be run longer than that.)

Sounds like you’ve pretty much got a handle on the rest. Good stuff, man.

15

The 4 day plan looks like a little too much volume for me at the moment, i prefer the layout of 5/3/1. So thats what i will devote my time to. I’m going to take some of the exercises from the four day program and use them as assistance lifts, like the posterior chain work and the single leg work for balance and ETC.

Unfortunately i took a pretty bad kick to the knee last night in sparring, it swelled up a little bit and hurts to straighten it. Nothing serious just a little aggravated. A few days and i will be able to squat fine and can start the 5/3/1 variation.

16

Hey guys, just checking in again. I’ve decided to do the 5/3/1 two day split. I calculated all my maxes because the program is based on percentages of your 1RM. my maxes are Squat-215, Bench-165, Deadlit-270 and Overhead press-115. The program says to use 90% of these numbers for the 1RM in the program. I feel this makes my weights much lower than they already are. Should I just run the program the way it’s laid out?

17

It is far better to be lifting weight that is easy with great form than lifting weight that is heavy with shitty form.

At least when you’re a beginner. When you’re squatting 400lb and shit, you can do whatever you want because you should know a lot about training and your body.

And since you’re not planning on being in any weight class, you really need to put on more weight.

18

Yeah thats what I figured, with the lower weight I can really focus on technique, and adding weight will be easier. I plan on bulking up, it’s hard with cardio in the mix but I think i can manage. I want to be in the 180’s for a long-term goal. 146 at 6 foot for my age is quite underweight, :frowning:

19

[quote]ThyArtisMurder wrote:
my maxes are Squat-215, Bench-165, Deadlit-270 and Overhead press-115. The program says to use 90% of these numbers for the 1RM in the program. I feel this makes my weights much lower than they already are. Should I just run the program the way it’s laid out? [/quote]
Yeah, this is one of the issues with 5/3/1 and beginners, but as long as you do stick with it for the long haul and invest some time into building it all up, it should work out fine. 5/3/1 is the kind of plan where, if you jump ship after just a couple months, you really end up missing out on major results.

Just a note on this: It’s been about three weeks. Are you up a couple of pounds?

20

I love the program so far and do not plan on jumping ship at all. Regarding weight, i am not sure because i do not have a scale at my house. Unfortunately i don’t think i’ve gained any weight :frowning: I’ve been gradually applying the advice you have recommended- 3 good meals a day, 20-25 grams of protien per meal ETC. I try to eat a little more the days I do Muay Thai as well. I try to have some snacks in between or after meals as well.