Crituque my routine please!

[Gaz92]

HI there,

Thanks in Advance for any help!

Day A - (strength) - Weights done with Barbell.
10-15 Minutes cardio warm up/stretch
4 sets of 12-10 reps of "Clean Press" - 1st set it a warm up set,
3 Sets of 12-10 reps of Bench Press each set is immediatley followed by Push ups to failure.
3 sets of 12-10 reps of "Dead lift" each set is followed by wide grip pull ups to faiure
3 sets of 12-10 reps of "Squats" each set is followed by normal squats till failure.
3 sets of 12-10 reps of "Tricep extenstions"
3 sets of 12-10 reps of "Bicep Curls"
3 sets of 12-10 reps of "Shoulder Shrugs"
6 x 1 min 30 on heavy bag arms only. (Mainly for fun)
Finished off with AB work!

Day B - (Cardio/Flexibility)
10 Minutes cardio warm up
Dynamic streching
Leg raises
Shoulder circles
Arm Swings
Then some PNF with a partner.
Then static stretching.
Treadmill for 20 minutes doing HIIT
Then Abs!

Mauy Thai is usually on for 1 hour. And is hard hard hard work!

Aswell as this i will do Mauy thai as much as possible usually 3-4 times a week

Monday:- DayA at 10am,
Tuesday; Day B at 10am, Mauy thai at 7pm
Wed; Day A at 10am
Thur; Day B at 10am, Mauy thai at 7pm
Friday Day A at 10am, Mauy thai at 6pm
Sat; Rest
Sun; Mauy thai at 11am

As well as this i cycle to work (slowly) low intensity, MAybe for 1-2 hours per day in total, sometimes 3-4. I Must stress my beginning aim is to lose weight. I am eating just below 2200 calories per day. I am 190cm and 82Kg down from 85Kg still around 14-15% body fat! Then once i lose my excess pudge i can begin aiming for a target weight.

Thank you in advance for any help. Your expertise will hopefully help me go along way in improving!

[Frodocious]

If you want to gain strength, then you're doing far too many exercises and reps with your weights. You also don't need to be doing bicep and tricep work or training to failure and you shouldn't static stretch before a workout.

Google Starting Strength or Wendler 5/3/1 for an idea of a decent program for strength building. Also spend some time looking round the health and fitness section on MAP - there's loads of decent info about training to be found.

[Gaz92]

[QUOTE=Frodocious;1074426303]If you want to gain strength, then you're doing far too many exercises and reps with your weights. You also don't need to be doing bicep and tricep work or training to failure and you shouldn't static stretch before a workout.

Thank you for your advice first of all. I am new to Mauy Thai. I heard that it was better to be thin. Rather than heavily built. So im not 100% sure weather i should train size and bulk(low reps). Rather than muscular endurence. I will remove the static stretches. and take out bicep/tricep.

[Frodocious]

If you stick to low reps ~4-6 you won't bulk up hugely without seriously altering your diet. You will, however, seriously improve your strength. Muscular endurance will come from your conditioning training and your classes.

If you do a routine made up of compound lifts: deadlifts, squats, presses, rows, dips and chin ups you will get the best carryover to your MT training. If you are doing a decent routine then adding some bicep/tricep work in at the end of you workout won't hurt, but your arms will get a decent blasting from the other lifts so it isn't really required.

http://www.startingstrength.net/

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

and have a look at Ross Enamait's site for conditioning info:

http://rosstraining.com/blog/

Weight loss will come mainly from sorting your diet out. You seem to be doing a lot of workouts, make sure you are eating enough to allow for recovery and getting enough sleep. If your training is really intense, you could drop your lifting to 2 days a week.