Return to Training

Bigger Stronger Leaner
1

Hey everyone, I was looking for some help with my return to training. I am pretty fat and weak right now and am looking to get into shape for when I resume grappling in a couple months.

I was involved in an accident that had me out of action for quite a while which meant i got quite fat and my lean mass is meant for a man much lower on the scale than me.

I want to look better obviously but not bodybuilder big just not fat and relatively in shape. My main goal is sportive.

After reading various articles on s&c and what not I have decided to post a routine I have come up with that I can do at my gym which is pretty shit and that will be done in conjunction with a high protein paleo diet.

STRENGTH TRAINING:

GLUTE,QUAD,HAMSTRING,CORE

ROMANIAN DEADLIFT (6X6)
FRONT SQUAT (6X6)
LEG RAISES (6X6)

FRONT DELT,LOWERBACK,UPPERBACK

MILITARY PRESS (6X6)
DEADLIFT (6X6)
ROWS (6X6)

PECTORALS,TRICEP,BICEPS,LATS

BENCH PRESS (6X6)
DIPS (6X6)
CHINUPS (6X6)

CONDITIONING TRAINING:

1 MILE SPEED RUN

25 MINUTES JUMP ROPE

6 CONE SPRINTS X 6

M-S
T-C
W-S
T-C
F-S
S-C
S-R

2

Looks fine, good job making a program for yourself.

I personallly like to do more reps per set for leg raises and rows, but there isn’t anything wrong with your plan.

3

Cheers mike. How much would this program benefit athletic performance and how much would it benefit me via hypertrophy and improving body comp?

4

Was also thinking maybe a 3 day 5x5 starting lightish and adding a kg a week to the lifts

FRONT SQUAT 5X5

BENCH PRESS 5X5

MILITARY PRESS 5X5

DEADLIFT 5X5