Seeking advice, read a ton of threads, used the search function, still could use some answers!
During the course of the week I train in MMA (sometimes feels like a total body workout) & Track (sprinting). I currently have scheduled just 2 days a week of moving weights. It's possible to add another weight training session (making 3x week) but I'd like to avoid it IF I can.
1) Can I gain strength/speed/endurance lifting just twice weekly?
2) If I'm weight training twice a week for strength, is it better to do two full-body sessions or split it into an upper and lower day?
(And if anyone knows a good program for either of my two sports I'd appreciate the input)
Here's my schedule as of now:
Monday: AM = Lift / PM = Sprint work
Tuesday: AM = Class / PM = Striking then Submission/No Gi Wrestling
Wednesday: AM = Lift / PM = Striking (or Sprinting) followed every other week by BJJ (bi-weekly school meetings on other days)
Thursday: AM = Class / PM = Striking then Submission/No Gi Wrestling
Friday: Conditioning and Flexibility class followed by MMA class
Saturday: AM = BJJ (unless I'm beat or cant wake up lol) / PM = Flag Football (basically sprint work -but fun)
I also throw in some occasional pilates work on campus and a morning jog on mon/wed ("self defense" class for an easy 2 credits)
Here's a list of exercises I think would be beneficial: (obv cant do them all in 2 days though... I'm interested to see what the Friday class looks like too which could affect my plan)
Towel Chin-Ups (Back + Grip)
Knuckle Pushups, Depth Push-Ups, and/or DB Presses (Chest)
Bent Over Rows (Back)
Upright Row (Shoulder + Back)
DB Military Press / Arnolds (Shoulder)
One Arm DB Snatch (Lower + Shoulder)
Single Arm DB Clean and Jerk (Lower + Shoulder)
Bulgarian Squat (Lower)
Suitcase Deadlift (Lower + Abs)
Walking Lunges (Lower + Hips)
Seated Hip Abductor (Hips)
Band Leg Extension (Hips)
Hanging Leg Raises (Abs and Hips)
Calf Raises / Single leg hops w/ DB
Reverse Calf Raises
+ ab work and grip/wrist/forearm
Give me hell!