I’m starting studies at an university that include self defense (boxing, close range combat, shooting etc.) practice. It’ll be done twice a week on Wednesdays and Fridays for ~60min. So skill training and conditioning (along with 1.5 mile walk every day) is addressed.
How should I train for speed, power and strength in the gym? I thought about using jumps, throws, olympic lift variations (e.g. power snatch from hang), explosive compound exercises (push presses, pendlay rows) and ‘slow’ compound exercises like squats, deadlifts, presses and pullups.
So about 1.5 mile walk every day (walking is spread through the day) and self defense practice on Wednesday and Friday. How to plan gym work and recovery on the remaining 5 days?
P.S. It seems that I respong better to lower volume/intensity and higher frequency strength training, because every time I try to do higher volume or intensity, I feel tired and am not motivated to train next day.