My Work-out - Is It Good?

Monday - Weights ( bench press, Pull-ups, Squats, Sit-ups )
Tuesday - HIIT/Heavybag
Wednesday - Pylometrics, or steady state cardio
Thursday - HIIT/Heavybag
Friday - Weights ( same as monday )

weekend - recovery.

any constructive criticism is appreciated.

It's pretty good, only I would ad more variety to the weights, like some curls, calf raises, tricep extensions and dead lifts, or any other workout to work your back, bicep, and calf muscles, strong calf muscles help in explosivenes, which would come in very handy with sparring and training.

perfect

please dont spoil this routine with bicep curls and tricep extensions.

I presume that in your HIIT/Plyo work you have some leaping/jumping movements, and that should do nicely for explosive power. Never a bad idea to have a box/platform to jump onto or over to help focus quality in each exertion, and to help guage improvement.

Watch out for shin splints as HIIT/plyo can be hard on the joints/bones. If this looks like being a problem, make one of your HIIT sessions cycling or swimming based.

Good stuff

Plyometrics help explosiveness, oh sorry I don't know what plyometrics are, could someone please explain what to me what they are? sorry to be off subject.

plyometric work is where the muscles have to contract with enough speed and power to make your body overcome gravity- essentialy its jumping movements. Box jumps, bounding sprints, hand clap push ups, hand clap chin ups (yes they can be done),split jumps, bunny hops, burpees etc.

All that kind of explosive dynamic activity will equate to better power transfer and utilisation.

Quote:

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plyometric work is where the muscles have to contract with enough speed and power to make your body overcome gravity- essentialy its jumping movements. Box jumps, bounding sprints, hand clap push ups, hand clap chin ups (yes they can be done),split jumps, bunny hops, burpees etc.

All that kind of explosive dynamic activity will equate to better power transfer and utilisation.

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Pull-ups with a clap? I was wondering how to get a Plyometric exercise for my back, without a medicine ball, but the thing I do pull ups on is like 10x10 inch around so I can't get a good grip on it.. I doubt I could do pull-ups with a clap anyway.