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Old 07-24-2008, 08:32 PM   #1
Justin Leigh
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Join Date: Feb 2005
Location: Linton  IN
Posts: 93
Looking for input for custom program..

I was hoping to get some input on the program I'm trying to put together for myself. I've been playing around with it for a few days and I've decided on the following.

My goals are to maximize my power and endurance and also put emphasis on having extremely low body fat as weight for competing in BJJ and possibly MMA in the future is important. Much of the sport specific attributes I will gain from just doing the sport. I feel that on days where I train BJJ and/or MMA since it's a very grueling workout in itself it would be a good day to practice my olympic lifts for developing explosiveness while not taxing the system like the metcon or even long grueling strength workouts do. To simplify the program I've broken out the exercises that I want to do and put them into 3 categories for the purpose of what I will train on specific days.

1. Power/Explosion
Power Cleans
Snatch
Sprints
Push Press
Clean/Jerk
Kipping Pullups
Plyo-Resistance Training
2. Strength
Squats
Dead Lift
Overhead Press
Overhead Squat
SL Dead Lift
Good Mornings
Dips
Ring Dips
Ring Pullups
3. Metcon/Endurance
Fight Gone Bad
Fran
Row 2k
Cindy
Diane
Elizabeth
Grace
Helen
Isabel
Jackie
Linda
Nancy
I've decided to focus on the Metcon/Endurance workouts that are shorter and more intense with an emphasis on improving Fight Gone Bad and Fran simply out of personal preference.

My proposed schedule is such:

Monday
Power/Exposion
BJJ/MMA
Tuesday
Rest
Light BJJ
Wednesday
Power/Explosion
BJJ/MMA
Thursday
Strength
Friday
Rest
Saturday
Metcon
BJJ/MMA
Sunday
Optional: Metcon/Strength
or Rest
The idea is to use the sheet to indicate when I've worked a specific exercise on the list to make sure I'm not forgetting anything. I might eliminate some of the metcon workouts but I really like all of the ones listed. Any input would be greatly appreciated.
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