OK, I am about to start school full time and work 20 hrs a week while also beginning to take my body and training to new levels. I'd like about a 12-15 week comprehensive plan.
-Weight around 150 lbs... currently about 147... Yea I know, why are you on a body building site!? But I think this # is healthy for me and gives me some flexibility in the future to add/lose 5+ lbs if I start to compete (see below)... you should have seen me when I was 130 haha
-Drop body fat, current % unknown, maybe like 10
-Gain overall strength. Need to test my current 1RMs
-Become a better overall athlete. Increase speed, explosiveness, endurance. (for MMA/football)
Time restrictions obv are my work schedule (TBD) and classes M-F
Already set in stone:
Purchased a membership to MMA gym and will do...
-BJJ Mon/Wed from 6-8
-Striking Mon/Wed 5-6
I also take a 1 credit fitness/conditioning class twice a week where I plan to just work on "small things" I might otherwise ignore such as grip strength, forearms, balance, flexibility etc
I have the option to attend a number of other classes- notably BJJ and striking Sat mornings, wrestling, conditioning, and MMA... offered trhoughout tue/thur/fri/sat
I plan on lifting and maybe sprinting throughout the week. I am unsure what lifts to do or how often. I am thinking big lifts (bench, squat, rows...) 2-3 times a week plus a conditioning class at the gym
I am worried about overtraining/stressing as I got pretty burned out about a month ago doing MMA/lifting/working two jobs; I was basically working everyday (literally 7 days a week) and also training twice a day from may-july then ended up injuring my elbow and wrist. I had to take 4 weeks off to rest and heal but I'm eager to jump back in!
My questions are:
-How often should I lift?
-What exercises are best?
-What type of training would you recommend?
-How often should I practice martial arts (should I add more classes)?
-Would a diet of 40%c/30%p/30%f be optimal?
-Any suggestions for supplements? (Already ordered Flameout, Superfood, and Rhodiola Rosea)
Obv I have to judge a lot of this on my own abilities. I also realize I have some broad questions, but I'd like to hear from anyone with an opinion.
LMK what info I still should give