Hi guys, a quick introduction. l havent touched a weight since 2007, i was an intermediate lifter back then but l’ve been training mma nearly full time until 2009(knee injury). So l dont really know if l can be considered a beginner as i have a solid work capacity altough i havent done weights in ages, and i havent done much last year, just tried to stay active.
l’m gonna go through a knee surgery this year, in two months, after a very unusual injury (fibula subluxation); l wanna use this year that l’m gonna have to take off the mats to get stronger. l’ll be able to squat to parrallel without a problem a month or two after the surgery, my knee is only fragile when completly bent.
So, here’s the program l have designed, two sessions a week, plus boxing a couple times a week.
MONDAY: Squat day
Back squats, to parallel, wide stance(bad knee): 4*5
Bench press: 4*5
Pull ups: one set to failure, then a set of chin ups to failure
Farmer walk, dont know for how long yet.
Some ab work, leg raises on the dip machine i guess.
THURSDAY: Deadlift day
Push press: 4*5
Hammer curl: 3*8
Turkish get ups: 3*5 per side, switching hands
Bonus question: long distance running is wrong if you want to get stronger, but how about walking for an hour or so?
thanks for your advice guys.