Current Routine

[Liquid Steel]

Bodyweight Training

Sit Ups 3 sets of 10
Press Ups 3 sets of 10
The Crab 2 sets of 5
Prone Bridge 3 sets of 30 seconds
Burpees (with press) 3 sets of 10
Hindu Swoop 3 sets of 10
Hindu Squats 2 sets of 8
Tiger Press Ups 2 sets of 10
Tiger Swoop 2 sets of 5
Crunches 2 sets of 12
Piston Press 2 sets of 8


Freeweight Training

Light Barbell
Standing Tricep Extension 3 sets of 7
Static Lunge 3 sets of 7 (left and right)

Medium Barbell
Clean and Press 3 sets of 7
Upright Row 3 sets of 7
Bent Over Row 2 sets of 7

Heavy Barbell
Weighted Squat 4 sets of 7
Deadlift 4 sets of 7
Weighted Press 4 sets of 7

Dumbbell

Pull and Rotate 4 sets of 7 (also known as arnies)
Wrist Rolls 5 sets of 7

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Monday: Weights + Bagwork + Shadowboxing

Tuesday: Bodyweight + Bagwork + Shadowboxing

Wednesday: Weights + Bagwork + Shadowboxing

Thursday: Bodyweight + Bagwork + Shadowboxing

Friday: Bodyweight + Bagwork + Shadowboxing

Saturday: Weights + Bagwork + Shadowboxing

Sunday: Bodyweight + Bagwork + Shadowboxing

I sometimes do Kata as well (Sanshin) though being young(ish) and a bit of a heathen, my muay thai striking seems like more fun.

As for Dojo/Mat time.... It's 2.5 hours of training in a variety of things on Monday, Tuesday, Wednesday, Thursday and also Saturday morning if I'm a good boy with the alcamohol on Friday night.

I want to develop my grip strength so I've also got a powerball on the go, I recommend them actually. I use it in between rounds on the bag so I don't feel too useless! I'm looking for a good core exercise for my bodyweight routine as I feel that's one area the routine doesn't leave fatigued.

I do the weights or bodyweight at lunch (12.30pm) and then I don't hit classes til at least 6.30pm so fatigue isn't too much of a problem. My back does sometimes feel a little tight after the weights though... I'm assuming this is normal? It's always gone by the morning.

Any tips from anyone would be much appreciated. :)