Hi, I’m a freshman in highschool (9th grade) and have just become interested in weight training to help me out with my martial art training. I’m looking to build strength while putting on the least bulkiness (weight doesnt really matter) I have somewhat of a program set up, I was just wondering if it was what I was looking for.
I’m 5’11" about 140lbs with 8-10% body fat(varies occasionally) and eat around 3000-4000 calories daily on a somewhat healthy diet. Just keep in mind that I’m a martial artist so I can take more than this workout if need it be. Mind over matter. I’m open for suggestions, Thanks.
I heard that the best way to increase strength is to do one set with the heaviest weight you can do 6-10 reps, so this is my work out of this. I’ve tried it a few times and I like it. Just put in you advice and thoughts.
1x6-10 Leg Extensions
1x6-10 Leg Curls
1x6-10 Dumbell Pullovers
1x6-10 Barbell Overhead Shoulder Press
1x6-10 Seated Rows
1x6-10 Barbell Bicep Curl
1x6-10 Bench Press
1x6-10 Tricep Extensions
1x6-10 Weighted Pullups
1x6-10 Weighted Dips
1x6-10 Weighted Incline Crutches
1x6-10 Weighted Standing Calve Raises
---------------------- Off/Rest Days
1-2x100 Variety Pushups
3x10 Clap Pushups
1-2x10 Handstand Pushups
1x300-500 Variety Crutches
60-90 minutes Taekwondo Practice
30-60 minutes Hockey Practice
Kicking Speed Drills 15-20