workout plan help

[Kraft]

I've been doing Brazilian Jujitsu/self defense classes for a few months now (4x a week), and am getting in better shape, but I'd like to add a weight program and some stuff to improve cardio to it. I'm also working and taking classes so I think I can do 1 hr 3x a week in the gym and do runs/interval training a few mornings a week.

So, I have BJJ on M, W, F, Sun, and work/classes 8:30-5 weekdays.

I'm 6'1", 175, don't know bf, probably 14-15%. A program for strength, some size, explosive power would be great. Diet could be better, but isn't bad. I weight trained and run track/XC in high school, 2 years of uni have fattened me up.

I would appreciate some help with a program, and if possible, not just body part, but actually exercise and order for workouts. Thanks

On the side, I busted/dislocated my baby toe today. Any way to speed up the healing? I've been icing and using anti-inflammatories

 

[Kraft]

Well, as I can't use my foot for a couple weeks, my program is on hold.

Since nobody is jumping in to help, here's what I'm thinking of trying

W, F, Sun, do Tabata (thruster) on W, and jog/run training on the other 2.

Hit the gym T, T, Sat. Chest/bi, legs/shoulders and back/tri.

Probably 80% max, 3-4 sets, 8 reps to start. 1-2 min rest between sets. I'll grab exercise off some sites and see what works for me.

Also, improving my diet and sleeping more.

 

[mk28]

hey kraft!! i got a couple of ideas for you. i teach kung fu and i lift weights ( been at it for years ). first , are looking for just power or muscle shape or both?? your routine sounds fairly good. i would suggest exercises like squats, military press, bench press, deadlifts and barbell curls. keep your diet clean ( VERY IMPORTANT ). drink plenty of water. let me know and i will give more advice if ya want. peace

 

[Kraft]

Thanks for the offer to help. Yeah, I do want size along with power and to shed some weight too. I took a few 'starting out' pics and looking at the photos vs. what I thought I looked like, I need some muscle. I'm not sure about the intervals and tabata stuff, might be too much to add, the grappling is a great workout that I need energy for.

I was planning on doing all those exercises, I've got something in mind. Have to review technique on many of them.

About diet, I can only have 3 meals a day (breakfast, 1 hr lunch break, after work ~5:30-6). The lunch is the problem, food at the caf isn't health, I don't live close enough to go home and I'm not sure what to bring to eat. There is a microwave I can use so heating something up is ok too.

thanks