I'd like some feedback on a workout program to support my goals towards a major martial arts competition and possibly re-entering the military. Timeline for both is mid July of 2018.
- 5'10" (1.78 meters)
- 178 lbs (80.9 kilos)
- 18 % body fat (Measured 9 fold caliper test, averaged with two different impedance measurements)
- 168 lbs
- Functional increase of 15% in strength (So if I can do a 165 lb bench press now, a 190 bench press by goal dates)
- 40 minute 5 mile run
- 50% increase in major flexibility (So if I can do a side split to a 90 degree angle now, increase to 135 degree angle. Full side splits would be 180 degree angle.
- Increase in jump height and lateral speed (No specific %)
- Access to full gym at work (Usual treadmills and cardio, aerobics room, couple good benches, dumbbells, etc. Not a commercial gym but good for a corporate facility)
- TRX training kit (Basic full suspension kit)
- Agility equipment (2 ladders, 2 sets 6" hurdles, 100 cones, 2 step platforms)
- 8 hour desk job (Constraint)
- 2 kids under 3 (Constraint and motivation)
Sample workout structure
- Monday AM: Weight room, focus on upper body. Common exercises with rotation/variation on the theme every 6ish weeks.
- Monday PM: Forms class (Martial arts), 30 minutes stretching after class
- Tuesday PM: Cardio, stretching (Including some PNF work for splits increase)
- Wednesday PM: Cardio, TRX bodyweight exercises (Full body), stretching
- Thursday AM: Cardio, forms/weapons work, stretching
- Friday AM: Weight room, focus on lower body. Same emphasis as Monday weights
- Saturday: Forms/weapons class
- Sunday: Cardio, stretching
Cardio will be mainly running, initial focus will be a couch - 5k program, followed by the 3:2:1 program I have outlined on here before. I'm not worried about the running, that's just putting in the time.
My current diet is about 80% clean eating, 20% cheat/junk. That isn't going to change much. I currently eat the traditional 3 meals/day.
What I would like is specific feedback on the weekly schedule, with emphasis on points for improvement and possibly nutrient timing.