Hey everyone. I posted a similar thread over in beginners but figured I might get some useful input over here.
A quick background thing…
I’m currently training in TKD/HKD for 5-7 hours a week with my instructor. I also train 1-2 hours skills training by myself. I do 1-2 hours conditioning (HIIT, Punch-out style drills, skipping etc.)
I’m currently doing a slightly modified version of SS, and have made some decent gains. I only train weights 2x week, experimented with lifting more often but found it affected my skils training too much. I’ve managed to build up to-
approx 1xbw squat for 3x5
approx 1.5bw dl for 1x5
approx .8bw bench for 3x5
I’d like to get off SS and do a program with more DL’ing volume. I think that a high volume of back squatting coupled with my skills/condition has been rough on my back. I also feel that DL’s are a better exercise for fighters (when compared to back squats). I know several trainers feel the same way (pavel? sorry can’t think of names at the moment).
So here’s what I’m thinking of doing. Any (constructive!?) critisism would be greatly appreciated.
Front squat 1x5 at 80% of 5rm
Assistance work- chins or pull-ups, bridges or roll outs… 3x12-15
Front squat 3x5
Weighted push-ups 3x5
Assist- Hypers or GM’s, bridges or roll outs… 3x12-15
I have included front squats because of the feeling of wear and tear on my back that squats have given me. I feel that DL’s will strengthen my back and eliminate at least some of these issues. I also get the feeling that doing high volume DL+Highvolume Back squat=Death for me.
Weighted push-ups have been put in place of bench because of shoulder issues. I feel that push-ups are better anyhow because- closed chain > open chain, and push-ups are more a movement I will use in MA and everyday life.
Remember this is the whole plan for the week as far as weights go, not cycled for 3xweek like most a/b programs. I think doing this 3x week the DL volume would get to me pretty quick.
My main aim with this program is to take my DL up to 2xBW for 3x5.
Again, thanks for any input.