'Comeback' routine - critique plz

Last night before bed, I tried my hand at writing up a 'comeback' program - I've been off with a shoulder injury - should be back wrestling/training in April-May, and I want to compete at this year's Will-Machado Nationals (in Australia) - and do so without being horribly out of shape :)

It is largely based on my late-night, 'fitness dumbarse' interpretations of the IntoCombat periodisation model (as read in Grappling mag) - but I'm probably completely missing the mark.

Borrowing liberally (but probably not usefully) from what I saw of the IntoCombat no-gi S.A.I.D series too.

It is as follows:


4 WEEK CONDITIONING CYCLE

Weeks 1 & 3:

MONDAY - WORKOUT A - 3 x 10 of each of the following (rest as much as required);

squats

deadlifts

lunges/overhead presses

sumo deadlift high pulls

military press

dumbell burpee/push press

TUESDAY - 4 km run

WEDNESDAY - WORKOUT B - 3 x 10 of;

one-arm medicine ball press-ups

'depth jump' medicine ball push-ups

side-to-side med ball push-ups

squats (bodyweight)

lunges

striders

resistance band arm-drags

medicine ball ab work

THURSDAY - rest

FRIDAY - Workout A

SATURDAY - 4 km run

SUNDAY - rest

WEEKS 2 & 4

Same as 1 & 3, but doing Workout B twice, and A just the once.


4 WEEK STRENGTH CYCLE

Again, the same M-W-F (2,1 then 1,2) format for resistance workouts -

WORKOUT A

Military press

Bench press

Bicep curl

Upright row

Bent-over row

Seated row

Dips

WORKOUT B

Squat

Deadlift

Leg press

Sumo deadlift high pull

Lunge/overhead press

For these workouts, doing 4 sets of 7 for the first 2 weeks, and then 3 sets of 5 for the 3rd and 4th (and adjusting the weight accordingly).

Cardio workouts during this cycle will be -

TUESDAY & THURSDAY- 5 x 50 (five 50 metre sprints with 3 minutes recovery in between)

SATURDAY - 4 km run

ONCE EVERY TWO WEEKS - the beep test.


4 WEEK POWER CYCLE

Perform this circuit on Monday, Wednesday and Friday (based on what I remember of the Team Quest circuit):

8 of the following;

deadlift

military press

squat

bent-over row

sumo deadlift high pull

lunges (both sides)

bicep curl

deadlift/push press

Five sets - adding weight on 2nd and 3rd, same weight for 4th, drop to starting weight for 5th.

CARDIO :

TUESDAY & THURSDAY - 5 x 50 sprints

SATURDAY - Tabata sprints

WEDNESDAY - Beep test


SPEED & POWER ENDURANCE CYCLE - 4 WEEKS

CIRCUIT A

24 squats

12 lunges

24 jump squats

24 burpees

15 one-armed med ball press-ups

10 depth jump push-ups

15 side-to-side push-ups

10 resistance band snap-downs

20 med ball side-to-side abs

20 base switches

10 bodyweight cleans (with partner)

CIRCUIT B

8 dumbell uppercuts (alternating sides)

8 dumbell downwards punches

8 dumbell punches out to the side

8 lunges w/overhead press

(above all times two)

30 second curled up hang on chin-up bar

12 'tread the air' (again on chin-up bar)

20 resistance band arm-drags

20 resistance band seoi-nages

12 hindu push-ups

CARDIO

MONDAY - 5 x 50 sprints

WEDNESDAY & SATURDAY - Tabata sprints

THURSDAY OF THE 2ND WEEK - Beep test.


I'd love to hear what you think - what you'd change (and why - to help my understanding) - and any tips you may have.

Cheers
-Nick-

Too much reading?

Nick,

If I'm being onest, it's not very specific and lacks some continuity. Send me some email krakkerz@gmail.com and I'll help you with some insights I got from JC's book.

Honesty is the best policy :) Yeah - I felt continuity was missing too, but wasn't sure how to best correct it. E-mail sent :)

Anyone else?