Well, seeing as how i have spent the past year picking holes in all your training routines, it occured to me that I have not given you the chance to do likewise with my regime. What follows is a breakdown of what I do in my week, with a brief synopsis of why. See what you think, and feel free to quwstion, offer suggestions or criticise mercilessly

Deadlift 5x5
Standing barbell press 5x5
weighted crunches 5x10
3 mile steady state run
5-8x3 minute rounds on the heavy bag

Morning: 5 circuits: plyo push up,chins,static lateral hold,plyo squat
Evening: Savate class+ sparring 2.5 hours

Thursday: Rest

Friday: 30 mins HIIT, including use of sandbags, tires, commercial water containers etc.
weighted crunches 5x10

Bodyweight circuits as per wednesday

Savate class 1.5 hours.


i only do one pure strength session per week because i am merely trying to maintain a good base level of strength. Improving is no longer a priority for me. That is not to say that I couldnt get stronger, I have been stronger in the past, but I am more interested in balance and physical wellbeing these days. Deads and overhead press provide a good basic full body workout, lats and pecs get more direct work later in the week during the circuits.

most of my workouts are very brief, the only exception being tuesday. I have never been a fan of long workouts- intensity beats time hands down. My bodyweight circuits take me around 30mins only, but in that time I have completed 25 sets of exercise to failure. i know that MMF is not physiologicaly the best way to go about things, but i like working to complete exhaustion and feeling sick- its a hangover from my bodybuilding youth I also find that working in such a way turns the circuit into a form of HIIT, and functioning around the point of fatigue helps me personaly during sparring.

Well, there it is. Ladies and gentleman, sharpen your scalpels and begin the disection
Don't let the door hit ya' where the good lord split ya'