I do martial arts and I’m looking for a workout to boost my strength and explosive power. I’m not concerned with gaining size right now just strength and power
thing is I’m not really sure what’d be a good work out.
i’ve been lifting for almost a year so im not inexperienced
any help is very appreciated.
dunno if it’s much use but I’m 19 5’10 and 140lbs
So what have you been doing training wise for the past year? How many days a week, and how many times have you skipped or forgotten to train?
i’ve been doing mostly strength work 3x5 stuff at least 2 or 3 times a week and i’ve missed training probably about… 5 or 6 times in total
Ok, I suppose I should have rephrased my question–what specific exercises, sets, reps, and schedule do you follow? The more detail you give the better chance you’ll get useful advice from people. We need detail to pick up anything missing. At least you’ve been consistently weight training for a year as opposed to on/off training.
Also, you are extremely skinny for your height. You know that, as your chosen screen name reflects it. However, unless you are actively competing in a weight class at 135-145, you need more mass on you. It’s a simple fact. If you are currently competing at that weight then it is understandable, but if not then get some bloody muscle on your frame!
ok heres what i’ve been doing so far
day 1
Bench/dumbell Press 3x5 (alternate weekly)
Lat pull down 3x5
seated dumbell shoulder press 3x5
single arm row/body row 3x5 (alternate weekly
press up variations on a medicine/swiss ball 3x10
day 2
Squats 3x5
Deadlifts 3x5
weighted back extentions 3x 10
clean and press 3x5
weighted crunches 3x5
5 r max for bench squat and deads 130lbs 215lbs and 215lbs
i usualy get 1 days rest betwen workouts as i have my taekwondo training on tuesdays and wednesday
if i manage a 3rd day in he gym i just cycle the workout and do day 1 so next time i go i do day 2
Ordinarily, I’d recommend Rippetoe’s Starting Strength, which focuses on bench, Squat, and Deadlift for 3x5, but you seem to have been doing something similar for some time now and have probably adapted.
BTW, good choice on exercise and rep/set scheme selection.
Try this
Day 1:
Clean and Jerk: 10x3
Pullups: 10x3
Day 2:
Power Snatch: 5x5
Bench: 5x5
Day 3:
Full Squat: 10x3
Lunges: 3x5
It’s heavier than what you’ve been doing, which is what you need.
It’s faster than what you’ve been doing (jerks/snatches = speed).
Get to the gym 3x/wk. Frequency aids in strength gains, and that final day of squatting pays off.
You need to eat. Aragorn said it, and I’ll repeat it. [quote]you are extremely skinny for your height. Unless you are actively competing in a weight class at 135-145, you need more mass on you.[/quote]
Eating itself leads to better recovery and to strength gains.
What are you currently eating? Can you give us an idea of your daily diet?
Breakfast is a bowl of cereal(corn flakes/muslie) with full cream milk
usualy a snack about mid morning, sandwich or some fruit
lunch- varies depending on where i am. could be noodles or pizza or lean meat of some sort +veg
dinner- lean meat or pasta/pizza +veg depending on lunch
evening usualy some buttered toast
i never touch junk food other than the rare take away like once a month if that. one soft drink and chocolate bar every 2nd day or so
thanks for the workout
I’m both guessing and averaging here.
Breakfast: 10g, 350kcal
snack: 5g, 200kcal
lunch; 15g, 400kcal
dinner; 10g, 500kcal
Chocolate bar: 1g, 150kcal
For a grand total of 40g of protein and 1600kcal.
If you’re interested in making serious progress, your diet should be much closer to getting over 150 g of protein and over 3000kcal each day.
Strength and power go best with caloric surplus. Eating more alone is often enough to break through plateaus. So, to repeat Aragorn’s suggestion, [quote]Unless you are actively competing in a weight class at 135-145, you need more mass on you.[/quote]
Good luck 
thanks again
they have protein shakes for sale at my gym i usualy have one post workout, sorry forgot to mention that
they have 500Kcal and 50g protein or something like that
should i invest in some sort of supplement or just eat more regular food?
Both really. I’d say get a cheap bulk protein powder because it will help you ramp up your protein intake really quickly. You probably pay 3-4 bucks for one in the gym, but getting your own powder brings the price down to around .50-1.5 dollars per shake. Shoot for 1 g per lb of bodyweight every day.
More regular food is always beneficial because of the vitamins you get by eating correctly…though I wouldn’t really call pizza eating correctly…
[quote]Otep wrote:
Ordinarily, I’d recommend Rippetoe’s Starting Strength, which focuses on bench, Squat, and Deadlift for 3x5, but you seem to have been doing something similar for some time now and have probably adapted.
BTW, good choice on exercise and rep/set scheme selection.
Try this
Day 1:
Clean and Jerk: 10x3
Pullups: 10x3
Day 2:
Power Snatch: 5x5
Bench: 5x5
Day 3:
Full Squat: 10x3
Lunges: 3x5
It’s heavier than what you’ve been doing, which is what you need.
It’s faster than what you’ve been doing (jerks/snatches = speed).
Get to the gym 3x/wk. Frequency aids in strength gains, and that final day of squatting pays off.
You need to eat. Aragorn said it, and I’ll repeat it. you are extremely skinny for your height. Unless you are actively competing in a weight class at 135-145, you need more mass on you.
Eating itself leads to better recovery and to strength gains.
What are you currently eating? Can you give us an idea of your daily diet? [/quote]
That’s a really sweet looking routinefor someone who doesn’t want to spend too much gym time. If I where to give someone that program could I change it to:
Day 1:
Clean and Jerk: 10x3
GHR: 3x12
Pullups: 10x3
Day 2:
Power Snatch: 5x5
lunge: 3x5
Bench: 5x5
Day 3:
Full Squat: 10x3
bent over row: 3x5
military 5x5
I might try something like this sooner or later.