Training Routine (advice appreciated!)

[mongerman]

Hi all

1st I would like to thank the guys who offered me advice on my previous thread...especially Blessed Samurai and BeWaterMyFriend

Here is my current routine

Jump Rope x 6 min (to get heart rate going)
Handstand Pushup x 12 reps x 5 sets 40 secs rest inbetween
(I cant do the last 3 sets perfectly yet...but once I do i'll get a weighted vest to keep my max rep at 12. Thats the way to build strength if I'm not mistaken)
Pullups x 12 reps x 5 sets 40 secs rest inbetween (same situation as handstand pushup)
Dips x 12 reps x 5 sets 40 sec rest inbetween (doing this with a weighted backpack on my lap)
Pistols x 12 reps /5 sets 40 sec rest inbetween (doing this with a weighted backpack)
Assorted ab exercises

Modified Burpees to failure - I start with a hindu pushup, follow it up with a clap pushup, then a starjump. IMO, I feel its a good rounder off as it works all the bodyparts I already worked on.

If I'm still not puking :p , I round it off with some light skipping

I plan on doing this on mondays, weds, thurs and fri (due to work schedule)

This routine is primarily aimed at builing strength and, to a lesser degree, endurance (for muay thai). Please correct me if my routine doesnt reflect my goals. Also, please offer some constructive criticism where you see room for improvement =)

Thanks in advance!!

[Opinie]

IMHO if you don't train muay thai at all and just focus on building strenght, then I think that's not a good training routine... I think you should also try to practice muay thai itself also! (Now before anybody starts criticising my opinions you should know that I don't know about this stuff really that much, but that's just my opinion about the matter...)

[mongerman]

Seems I forgot to mention muay thai sessions are on weekends....my bad

[mongerman]

I tried out this routine today and boy....it seems I overestimated my strength. My handstand pushups goes like 8/3/1....6/3/3...6/3/3...3/3/3/3...3/3/2/2/2...and my shoulders and triceps are so burnt afterward I cant do dips afterward. Pullups are affected, but not that badly.

Pistols are fine...though i had to struggle for the last 2 sets

And finally the modified burpees. I push as hard as I can on the clap, and I'm burnt out by 8 reps! Not to mention how burnt out my legs are by this point

So...can someone suggest the optimal rep/set I should do for my handstand to achieve strength gain asap?

[inteq9]

It would probably benefit you to increase your rest periods to 90-120 seconds. Your muscles need time to "recharge" between sets. Also, if you're doing 8-12 reps you should probably cut down the number of sets to maybe 3 per exercise. And finally, you will find it easier to do weighted pistols if you hold the weight in your hands, not hang it off your back. I think with weighted pistols it is actually easier to keep your balance if you have a weight in your hands.

edit: Oh yeah, and you probably shouldn't do dips the same day as handstand pushups.

[blessed_samurai]

I think I would actually run this in a circuit. This will help with some recup. time.

Instead of continuing on with your reps on your handstand push up, when you fail the first time, call it a set and move onto the next movement. Work on increasing each sets reps by 1 until you are able to do 12 continuous reps for each set.

[TheMachine]

Looks good for conditing. You may need to do more resistance work fro strength tho.

[mongerman]

I've modified the workout somewhat. I'm now using a weighted backpack to keep my handstand pushup range to 5 reps per set. Same with the pullups and pistols. Strength is my primary aim now =). Am I on the right track?