OSU animals. Some of you guys no me here, I've been part of this forum almost since the beginning. For those who know me, I teach martial arts professionally, and with weight training I've gone from the bodybuilder volume style training, to DC, powerbuilding, Dinosaur training, to now I'm working on a westside variation I found.
I am now beginning to prepare myself for my next degree of black belt. I have a training log with certain requirements that must be met over the next 6 months. None of my requirements involve weight training, yet I wish to keep my hard earned strength so I'm trying to figure out how to balance my requirements with my weight training so as to not overtrain, but still make progress.
Here's my requirements: I must do about 300 burpees every week, run 3 days, and 100 jumping jacks and 1 min of jump rope several days. Kyoshi wants us to do a 10x10x10 cycle of pushups, crunches, and knee-ins at least 4-5 days a week, which comes out to 100 pushups and 200 reps on abs 4-5 days a week. I have to go through all my forms and katas and fighting techniques several days a week, do an hour long martial art class 2x weekly, and on my own work 5 2 min rounds on a heavy bag a few days. This will go on for the next 6 months.
Most of the other instructors testing will view this as ALOT of excersise and keep it at that, but I'm sorta nuts and don't want to lose my 315lb squat or my 375 deadlift or my 245 bench that I've worked so hard to build. My current set up was this:
Monday off
Tuesday martial arts class, 1 hr
Wed: ME upper w/ bench press(1 heavy max), rows, DB press(3x10), rear delt/shrug superset.
Thurs: martial art class, 1hr
Fri: ME legs: squats working up to heavy max, uni-lateral quad move(3x10-12), posterior chain move, calves, grip, weighted abs.
Sat: running
Sun: repetition upper: pushups/pullups superset, olympic lift, biceps/triceps superset, ab circut.
I think being required to do 200reps of abs 4-5 days a week will interfere with my ability to do heavy weighted abs, so I might have to drop that. Any suggestions on a split or routine I could follow that would allow me to make gains without interfering with my training log?