Hey im about to start lifting pretty hard( well what I consider hard) and I was wondering if someone with a little sports specific lifting behind them can tell me what I might want to include or change up. I am currently 5' 6'' and 138lb and im looking to get strong and more fit and to increase my weight to 145lb at the least but I want it at 150lb. I am a current mma competitor with a fight coming up in may so I have roughly 5 months to try and get where I want to be. I have been lifting for about 2 years but with no guidance so I am working this program out myself and hope im doing enough.
Thanks and appreciate any feedback
Each Morning I do a little circuit workout to get my blood flowing and to help with some fat loss.
Monday:
1. Squat- 4 sets; 3-5 reps
2. Bench Press- 5 sets; 5-6 reps
3. Standing Military Press- 5 sets; 8-10 reps
4. Bent over row- 4 sets: 3-5 reps
5. Neck Harness- 3 sets: 10-15 reps
5. Followed by Endurance and Cardio Training
Tuesday:
1. Skills work on Boxing and Wrestling
2. Followed by Endurance and Cardio Training
Wednesday:
1. Squat- 3 sets; 10-15 reps
2. Shrugs- 3 sets; 10- 15 reps
3. Skull Crushers- 3 sets; 8-10 reps
4. Curls- 2 sets: 8-10 reps
5. Wrist Curls- 3; 8-10 reps
6. Kickboxing Training
Thursday:
1. Boxing and BJJ Training
2. Followed by Endurance and Cardio Training
Friday:
1. Deadlift- 3 sets; 2-3 reps
2. Bench- 5 sets; 5-6 reps
3. Military Press- 5 sets; 8-10 reps
4. Upright Rows- 5 sets; 5-6 reps
5. Neck Harness- 3 sets; 10-15 reps
6. Sparring
7. Followed by Endurance and Cardio Training
Any input is appreciated and will be taken into consideration
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