T Nation

Returning to Training

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

Probably best posting in another forum mate. Not sure that’s really our bag.

[quote]grapplingdummy88 wrote:
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
[/quote]

Give it a shot and see how well it works. Make sure to take a “Deload/rest” week every 4th week or so though to allow your body the chance to fully recover.

Looks fine, but you’re overthinking this.

Just lift and run and you’ll be good. The only thing I’d tell you to pay attention to is mobility/flexibility, since you’ve been relatively inactive. Spend a few minutes stretching everyday.