Alright, my weightlifting has slacked recently (had a relapse into clinical depression and have been too lathargic to do a whole lot). I'm now trying to beat my way out of it and take my energy levels back and get active again. Currently I'm trying to accommodate a balance of lifting and my martial arts as well. Strength training is merely to supplement my martial arts so I dont want to be killing myself on the weights. Here's a draft so far, while i work out the balancing of recovery time. Monday: Upper body (Bench, Overhead Press, Pull Ups, Curls, Dips) Tuesday: Rest Day Wednesday: Hung Gar (we have a rather generous amount of body weight work in this) Thursday: Lower body (Squat, Deadlift, Leg Press, Toe Press) Friday: Bujinkan Ninjutsu Saturday: Swimming or complete rest Sunday: Capoeira (full body/cardio) I'm currently working the rep and set amount to 8-10 reps and 3-4 sets at most for the lifts, with dips and pull ups as 6 sets as many reps as possible)
Might want to give yourself a rest day after your lower body work out. Squats and deads are killers alone. If not, maybe throw swimming in the day after lower body.
Yeah narcsarge I'd agree with that, playing ninjas the day after a good leg session is going to suck. If you can't tearrange the days you do your MA on then swapping legs and upper body around might be good? I always prefer doing legs on Monday, it's horrific but you can train them best when your fresh and then just enjoy the rest of the week