Hey everyone. I’m running the two day 5/3/1 split. Overhead press/Deadlift. Squat/Bench press. I know there’s no specific exercises for “athletes” I’m involved in Muay Thai a 2-3 days a week. Is there any assistance work that would benefit me? Goals are to get stronger, gain weight and improve stand up skills.
Current assistance work- Overhead press/Deadlift day- Dumbbell Row 3x8.Dips 3x8, Bodyweight glute bridge 3x8, Curls 3x8. Squat/Bench day- Chin ups 3x8. Back raises 3x12, Dumbbell bench 3x8, Rear lateral raises 3x10. This is a lot of volume for me currently, especially with Muay thai. I’m trying to adapt and play around with things. Any suggestions would be appreciated 
[quote]ThyArtisMurder wrote:
Hey everyone. I’m running the two day 5/3/1 split. Overhead press/Deadlift. Squat/Bench press. I know there’s no specific exercises for “athletes” I’m involved in Muay Thai a 2-3 days a week. Is there any assistance work that would benefit me? Goals are to get stronger, gain weight and improve stand up skills.
Current assistance work- Overhead press/Deadlift day- Dumbbell Row 3x8.Dips 3x8, Bodyweight glute bridge 3x8, Curls 3x8. Squat/Bench day- Chin ups 3x8. Back raises 3x12, Dumbbell bench 3x8, Rear lateral raises 3x10. This is a lot of volume for me currently, especially with Muay thai. I’m trying to adapt and play around with things. Any suggestions would be appreciated :)[/quote]
I don’t know that it matters too much. Probably 1 exercise for your lower back / hamstrings, 1 for elbow flexors, 1 for upper back, maybe 1 for rotator cuff. I’m not sure if you need any direct tricep work with all the pressing, you’ll have to judge that for yourself. Upper back work especially can be super-setted with pressing. Get some core work in.
The biggest thing for you as an athlete, and really for anybody, would be to get some plyo work in. Before each main set to a couple jumps of some kind (box, frog, broad) or medicine ball throws (overhead, chest, 1-arm rotational). One, this will help give you some neuromuscular activation prior to each set and help build some speed and power; good carry-over to your training and Mauy Tai.
Random fact for you (i’m in school LOL!) Plyo + Weight training results in an average increase in vertical jump by about 8%.
I don’t know that it matters too much. Probably 1 exercise for your lower back / hamstrings, 1 for elbow flexors, 1 for upper back, maybe 1 for rotator cuff. I’m not sure if you need any direct tricep work with all the pressing, you’ll have to judge that for yourself. Upper back work especially can be super-setted with pressing. Get some core work in.
The biggest thing for you as an athlete, and really for anybody, would be to get some plyo work in. Before each main set to a couple jumps of some kind (box, frog, broad) or medicine ball throws (overhead, chest, 1-arm rotational). One, this will help give you some neuromuscular activation prior to each set and help build some speed and power; good carry-over to your training and Mauy Tai.
Random fact for you (i’m in school LOL!) Plyo + Weight training results in an average increase in vertical jump by about 8%.[/quote]
Interesting, never thought about adding plyo work, especially for warm ups. Sounds like a good idea! thanks for the input man :)would you mind giving me an example of a Elbow flexor/Rotator cuff exercise?
[quote][quote]ThyArtisMurder wrote:
I don’t know that it matters too much. Probably 1 exercise for your lower back / hamstrings, 1 for elbow flexors, 1 for upper back, maybe 1 for rotator cuff. I’m not sure if you need any direct tricep work with all the pressing, you’ll have to judge that for yourself. Upper back work especially can be super-setted with pressing. Get some core work in.
The biggest thing for you as an athlete, and really for anybody, would be to get some plyo work in. Before each main set to a couple jumps of some kind (box, frog, broad) or medicine ball throws (overhead, chest, 1-arm rotational). One, this will help give you some neuromuscular activation prior to each set and help build some speed and power; good carry-over to your training and Mauy Tai.
Random fact for you (i’m in school LOL!) Plyo + Weight training results in an average increase in vertical jump by about 8%.[/quote]
Interesting, never thought about adding plo work, especially for warm ups. Sounds like a good idea! thanks for the input man :)would you mind giving me an example of a Elbow flexor/Rotator cuff exercise?
[/quote][/quote]
Personally I like doing them before each set of the main lift, about 1 - 3 reps. I generally judge how many by how I’m feeling, it shouldn’t become cardio. It also doesn’t need to be a max effort jump or throw either.
Elbow flexor: Db curl, bb curls,
Rotator cuff: Band pull-aparts, banded spider-crawls (YouTube it - John Meadows), db lateral raises, rear db raises. Nothing fancy.
Should I have one of these exercises each session? after the main lifts do -1 Upper back exercise, 1 Low back/hamstring, 1 Elbow flexors, 1 rotator cuff exercise. Or split the exercises up for each session?