The current routine I'm following looks like this.. but nothing is set in stone. I change around things depending on goals at the time, and a lot of it depends on shifts I work and my days off.
Monday; Lifting - Heavy Push
Tuesday; Conditioning
Wednesday; Conditioning
Thursday; Lifting - Heavy Pull
Friday; Conditioning
Saturday; Rest or Active rest
Sunday; Conditioning
Heavy lifting; 2x a week
My heavy lifting is split into a push/pull routine. I've spent a couple years now lifting and started off doing the bodybuilder thing to gain mass. Now that I'm training more sport specific I have moved away from that and am doing a heavy compound routine. I have trimmed and trimmed things down to the basics and what I feel keeps me well balanced muscle wise. I am still constantly working on gaining weight so I usually keep my weights 8-12 for the most part. I have recently dropped to the lower end of the 8-12 part though and am liking it so far and do drop to 6 reps often. In the future when I'm not looking to gain any mass I will be dropping reps to the 4-6 range constantly.
Conditioning means a variety of things. So heres a run down of the typical things I do a week
Cardio (Aerobic); 3x a week
Typically I do two morning sessions and I usually do 30mins in the mornings due to time. One long evening session I try to keep over 30mins, often 45mins to 1 hour. 70-80% max heart rate
Cardio (Anaerobic); 1-2x a week
Circuits, complexes/circuits, Tabata, sprints, bag work, etc. 80-90% max heart rate
Muscle Endurance; 1-2x a week
Circuits, barbell complexes/circuits, bodyweight circuits, etc.
Some of the cardio types overlap of course, thats just a general layout. A lot of circuits and similar workouts tax all energy systems and works together.
Skill work; as often as possible
Currently I focus in Brazilian Jiu-Jitsu and Boxing. When I'm off work or when I get off in time and there is classes or my training partners are free, I will train. I also put in a lot of work on the heavy bag and now agility ladder as well. This is the area I would like to focus on in the near future but my work schedule stops me from doing as much as I want.
I have recently bought a heart rate monitor and an agility ladder to add to my equipt. I'm always excited to add another tool to my conditioning and feel the agility ladder will help a ton. I plan on using it as warmups to heavy bag work, and will be doing its own routines as well, really working a good sweat and putting in some great work on it. But most of all, I'm really excited to have a heart rate monitor now. I've been wanting one for awhile but just haven't got around to it. Now I can make sure I'm where I need to be when doing my cardio, and will be starting to use it this week. Theres still a few things on my list thats small but I'm really wanting to start putting some $$ back for a schwinn Airdyne and a good amount of Zebra mats for training.
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