T Nation

My Strength Training Program.

Hey well ill start by saying im a martial artist and i currently do a strength training program this is what i do(see below). Im 5ft 10" nd weigh bout 62-63kg i dont really care if i put on mass(it would be an added bonus) i just want to get stronger. Does this look ok anything i could add. I have only been properly training weights for about 1 month now. My bench and squats are realy poor compared to my deadlift. Should i add some Olympic lifts such as clean and jerk.

3sets of 3reps
Bench Press - 45kg
Squats - 45kg
Deadlifts - 90kg

3sets of 10-15 reps
Chin ups
Dips

Anyhelp with this is greatly appreciated?

Sorry if ive posted this twice im not sure if it worked this is my first time posting here

[quote]ChrisSharkey wrote:
Hey well ill start by saying im a martial artist and i currently do a strength training program this is what i do(see below). Im 5ft 10" nd weigh bout 62-63kg i dont really care if i put on mass(it would be an added bonus) i just want to get stronger. Does this look ok anything i could add. I have only been properly training weights for about 1 month now. My bench and squats are realy poor compared to my deadlift. Should i add some Olympic lifts such as clean and jerk.

3sets of 3reps
Bench Press - 45kg
Squats - 45kg
Deadlifts - 90kg

3sets of 10-15 reps
Chin ups
Dips

Anyhelp with this is greatly appreciated?

Sorry if ive posted this twice im not sure if it worked this is my first time posting here[/quote]

Those are some seriously low weights for a 3x3 program of squats, benches and deadlifts…yet, you manage to do 10-15 reps of chins and dips?

I highly suggest getting on a strength program as soon as possible. A good one to try is Chad Waterbury’s Strength-Focused Mesocycle. It’s a four-week plan that will definitely increase your strength. Otherwise, I would do a full-body routine (three workouts per week) that focuses on only the compound lifts, such as Bill Star’s program.

If you are a complete beginner to lifting weights, then you may need something even more simple to help get your strength gains started. You are definitely lacking in size for your height. I am only 5’4" and I once competed in Olympic lifting at 59kg and 62kg. I am now nearly 160lbs (70-72kgs), and I’m 6 inches SHORTER than you.

EAT!!! And train. You will gain size and strength.

Chris,

You should also check Pavel’s Russian Bear routine and stuff by Mike Mahler. And there’s this routine by late JV Askem which is similar to Bill Starr’s programs but has less overall volume, so you can combine it with MA practice:

http://jva.ontariostrongman.ca/QUALITY3.htm

Yeah they are pretty low weights ill up them except for the deadlifts. Ill look at the other programs you mentioned mate thanks for the info. The problem is i dont eat to get big, i consume at the max about 1800 cals a days definitatly not enough to gain much mass at all will this be detrimental to my strength gains because i dont eat enough.

[quote]slotan wrote:
Chris,

You should also check Pavel’s Russian Bear routine and stuff by Mike Mahler. And there’s this routine by late JV Askem which is similar to Bill Starr’s programs but has less overall volume, so you can combine it with MA practice:

http://jva.ontariostrongman.ca/QUALITY3.htm
[/quote]

Ill be looking into this aswell mate thanks.

How come you consume so little calories? That’s barely maintenance for you. Are you trying to stay in a certain weight class?

Strength and size will come quickly if you weight train and eat more.

[quote]ChrisSharkey wrote:
Should i add some Olympic lifts such as clean and jerk.[/quote]

I’m not an expert but my advice about this is, that you MUST get a coach to learn them.
I’ve been learning them for about 2 months now and technique is still an issue. Consider that I have a coach which was 10. at world championships, I can’t imagine how I would learn them all by myself.
But then again, this is just my opinion.

No, you don’t need the Olympic lifts at this time. You just need a good strength program and more food. Stick to the compound lifts, and you’ll be good to go. Olympic lifts are best learned with a coach.

A simple program would be an upper/lower body split as follows:

Monday:
Squat 3x5 or 5x5
Lunge 3x5
Calf raises (choose number of sets/reps)
Hanging leg raises 3x5-8

Tuesday:
Bench press 3x5 or 5x5
Barbell rows 3x5 or 5x5
Barbell curls 3x5 or 4x6
Skullcrushers 3x5 or 4x6

Wednesday:
Off, or cardio, or martial arts

Thursday:
Deadlift 3x5 or 5x5
Good mornings 3x5 or 5x5
Seated calf raises (choose)
Russian twists or side raises

Friday:
Chin ups 3x5 or 5x5 (add weight if you can easily do 10-15 reps with bodyweight)
Shoulder presses 3x5 or 5x5
Hammer curls 3x12
Triceps pressdowns 3x12

Sat & Sun:
Off or cardio

Simple, yet effective.

[quote]Nate Dogg wrote:
No, you don’t need the Olympic lifts at this time. You just need a good strength program and more food. Stick to the compound lifts, and you’ll be good to go. Olympic lifts are best learned with a coach.

A simple program would be an upper/lower body split as follows:

Monday:
Squat 3x5 or 5x5
Lunge 3x5
Calf raises (choose number of sets/reps)
Hanging leg raises 3x5-8

Tuesday:
Bench press 3x5 or 5x5
Barbell rows 3x5 or 5x5
Barbell curls 3x5 or 4x6
Skullcrushers 3x5 or 4x6

Wednesday:
Off, or cardio, or martial arts

Thursday:
Deadlift 3x5 or 5x5
Good mornings 3x5 or 5x5
Seated calf raises (choose)
Russian twists or side raises

Friday:
Chin ups 3x5 or 5x5 (add weight if you can easily do 10-15 reps with bodyweight)
Shoulder presses 3x5 or 5x5
Hammer curls 3x12
Triceps pressdowns 3x12

Sat & Sun:
Off or cardio

Simple, yet effective.[/quote]

Correct im trying to stay in my weight class. I heard just stick to the big 3 compound exercises for a martial artist ive read a few times that theres no need for calf raises etc any reason why this is?

Cheers for your help again.

Are you bodybuilding or strength training?

Calves don’t need to be trained if you are primarily interested in strength gains and using heavy, compound movements. In fact, if you are squatting and deadlifting, your calves will be worked in the process.

[quote]Nate Dogg wrote:
Are you bodybuilding or strength training?

Calves don’t need to be trained if you are primarily interested in strength gains and using heavy, compound movements. In fact, if you are squatting and deadlifting, your calves will be worked in the process.[/quote]

Strength training mate. Ahh cool i see now.