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How can I work on strength training and body weight exercises at the same time?

I do a fight club type thing, and it requires strength training with heavy weight along with exercises like body weight exercises, explosive squats etc. You need an adequate amount of rest to gain any progress. So is there any way that I would be able to efficiently balance these two out?

try this
Monday & Friday

Squats 3 sets 8 to 12 reps
Bench press 3 sets 6 to 10 reps
Chins 3 sets 8 to 12 reps
Seated dumbbell press 2 sets 8 to 12 reps
Standing calf raises 2 sets 12 to 20 reps

Wednesday Arm Specialization

Standing Barbell Curls 5 sets 5 to 8 reps
Lying EZ bar Tricep Extension 5 sets 6 to 8 reps

Friday Arm Specialization

Scott Dumbbell or Barbell Curls 3 sets 8 to 12 reps
Overhead Pulley Tricep Extension 3 sets 8 to 12 reps

so work out 3 days a week, and eat

This entry was posted on Thursday, November 26th, 2009 at 11:45 pm and is filed under strength training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

4 Responses to “How can I work on strength training and body weight exercises at the same time?”

  1. Stewart Says:
    November 27th, 2009 at 5:18 am

    several years ago I slightly injured my left shoulder while bench pressing. I stopped all exercises for 2 weeks. When I started pressing again, I was expecting a loss of strength, but instead I pressed a new personal record!

    … I had been exercising (weights, cycling, etc. 5-6 days per week).

    Since then I’ve exercised only 3-4 days per week, and I every couple of months take off a whole week. I’ve put on lots of muscle mass since then Enough rest (and food) is vital.

    Good luck!
    References :

  2. Shieldsy Says:
    November 27th, 2009 at 5:40 am

    of course there is mate. im a personal trainer and also am a boxer…

    with these 2 commitments you just have to remain healthy… as u said rest is a big thing… eat healthy, drink healthy, feel healthy, act healthy…

    i strength train about twice a week… and box 3 times a week.
    allowing 2 days to rest and recouperate my body for the next week….

    but if you eat healthily about 90% of the time… still allow urself treats of course… drink more water than you are now… increase ur water intake by just a sip every day… and get enough rest… depending on how u like ur sleep depends on ur sleep time… i personallly sleep for about 6 hours a night. if i sleep any longer i am tired all day. if you do all of these things u will increase in all aspects of life. not only ur fighting and lifting… give it a try mate… something i also strongly suggest is getting urself a personal trainer. they will keep you safe and on track aswell as be an awesome friend the whole way through…

    any more questions mate just ask me ay…

    i’ll be happy to help…
    References :

  3. The Guide Says:
    November 27th, 2009 at 5:48 am

    try this
    Monday & Friday

    Squats 3 sets 8 to 12 reps
    Bench press 3 sets 6 to 10 reps
    Chins 3 sets 8 to 12 reps
    Seated dumbbell press 2 sets 8 to 12 reps
    Standing calf raises 2 sets 12 to 20 reps

    Wednesday Arm Specialization

    Standing Barbell Curls 5 sets 5 to 8 reps
    Lying EZ bar Tricep Extension 5 sets 6 to 8 reps

    Friday Arm Specialization

    Scott Dumbbell or Barbell Curls 3 sets 8 to 12 reps
    Overhead Pulley Tricep Extension 3 sets 8 to 12 reps

    so work out 3 days a week, and eat

    References :

  4. Guider Says:
    November 27th, 2009 at 5:57 am

    yeah do what the guide said
    References :

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