i am currently around 250 and 6'4 i'm also 20 yrs old. i used to work out a hell of a lot but had a car crash which ruined my lower back for 9-10months, made me quit mma at the time actually. now i'm better and want to get on with training again. i began training again mid november and have since improved but i think i could do better. I own several pieces of equipment, a 24kg kettlebell, 2 4kg medicine balls, 2 12 kg dumbells, and a punchbag. i am free to work out 3-4 nights per week and i am looking for a programme to help me build strength/speed and i have a secondary aim of improving my physique, i am mainly looking for a programme focused around core and upper body work(simply because i already have crocop like legs, through nothing other than luck).
Any suggestions are appreciated.
also i am currently not using any supplements and never have, though if anyone can suggest one they feel would help me(legal kind only) i wouldnt object to trying
any help? even suggestions of a program to follow would help,
Assuming your physical therapist or physician has cleared you for lifting; You can use your dumbbells to do Javorek complexes. Turkish get ups and swings would be a good use of the kettlebell. Obviously absolute strength training will be not be possible with your equipment. I would not use any supplements unless you feel your diet is 100% dialed in. Once again, I would only move forward if cleared by medical. 
Eel - Assuming your physical therapist or physician has cleared you for lifting; You can use your dumbbells to do Javorek complexes. Turkish get ups and swings would be a good use of the kettlebell. Obviously absolute strength training will be not be possible with your equipment. I would not use any supplements unless you feel your diet is 100% dialed in. Once again, I would only move forward if cleared by medical. <img src="/images/phone/post_tag.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>
yea i been cleared by my physio, and my back feels like its 100%. and tbh my diets a bit shit at the moment though i am making an effort to clean it up
Also thanks a great deal for the advice, its really appreciated
ttt
i had a go at the javorik complexs and the kettlebell swings today, they felt great, felt like an excellent addition to my routine, thanks for your help.
X2 on what Eel said. You may be able to get a basic routine together, most likely of circuit nature. This will give you some gains, but nothing terribly impressive in the strength/speed department. There are a variety of med ball slams, throws, and drills you can perform, along with the KB swings, to develop increased rate of force at your hips neurologically, but it will all be short changed and limited if you are unable to also develop your overall, absolute strength.
So my long term recommendations are to either find a local gym/training facility that has the necessary tools and loads to develop your strength or purchase some more equipment yourself. In the meantime, some suggestions to make the best of the situation you have (in addition to what has been posted above by me and others) include some single arm pressing and rowing (at 250lbs, I don't see 12 kg dumbbells doing much of anything for you, so single arm work with the KB is my best suggestion), lower body plyometrics, and sandbag-styled work with the punching bag if possible.
Also, I don't buy the "I don't need to train my legs since they are naturally big" excuse to not training legs. Big in size does not always = big in strength. Especially after a back injury that kept you sidelined for about 9 months, you surely have developed some deficits in your hips and lower extremities that should be addressed. Not to mention that the body better works as a unit, so if you fail to train one part (unless it is due to an injury), you will shortchange your results.
MattB ATC - X2 on what Eel said. You may be able to get a basic routine together, most likely of circuit nature. This will give you some gains, but nothing terribly impressive in the strength/speed department. There are a variety of med ball slams, throws, and drills you can perform, along with the KB swings, to develop increased rate of force at your hips neurologically, but it will all be short changed and limited if you are unable to also develop your overall, absolute strength.
So my long term recommendations are to either find a local gym/training facility that has the necessary tools and loads to develop your strength or purchase some more equipment yourself. In the meantime, some suggestions to make the best of the situation you have (in addition to what has been posted above by me and others) include some single arm pressing and rowing (at 250lbs, I don't see 12 kg dumbbells doing much of anything for you, so single arm work with the KB is my best suggestion), lower body plyometrics, and sandbag-styled work with the punching bag if possible.
Also, I don't buy the "I don't need to train my legs since they are naturally big" excuse to not training legs. Big in size does not always = big in strength. Especially after a back injury that kept you sidelined for about 9 months, you surely have developed some deficits in your hips and lower extremities that should be addressed. Not to mention that the body better works as a unit, so if you fail to train one part (unless it is due to an injury), you will shortchange your results.
Any suggestions on equipment i can buy to help develop full body strength?.
and also i didnt mean that i wasnt working on my legs, simply that they are not my current focus.
"Any suggestions on equipment i can buy to help develop full body strength?--->Yes. Olympic barbell and some plates. You can probably find some used equipment for a really good deal. I would also purchase a squat rack if funds permit.
My appologies to you Devlin. I misunderstood what you were saying and thought you were avoiding training legs.
I second to just go buy an olympic barbell and some plates.
I'd also recommend a squat rack. You can see a variety of squat racks available here: http://www.ironcompany.com/squatracksandpowercages.aspx
If you are looking for something basic and do not feel you need the safety catches, I'd recommend just the stands (which are at the top of the page). If you don't feel comfortable, look more into the cages or open racks w/ catches.
If completely broke and short on funds, I'd seen some people use sawhorses as racks for their weight.
thanks guys, al be looking into it seriously, hopefully al be getting an olympic barbell as soon as.
Like everyone else is saying, search craigslists for an olympic bar and plates. A $15 walmart pullup bar is a very good investment too.
As far as serious strength goes, with just these you can do:
deadlifts, rows, pullups/chinups, shrugs, powercleans, and standing shoulder presses.
If you got a cage and a bench you would have a nice home gym, but that would cost much more.
I used to have a punching bag and didn't really know what to do with it. If you are a bit in the same situation and want to use it for your cardio, try to find the Bas Rutten's bag workout tapes he did while ago. He basically calls the shots for you for a number of rounds. Could be a fun way to integrate cardio in your routine.
Bas' workout tapes are on youtube. Fire up your computer and shadow box to your heart's content.
Look into Convict Conditioning for bodyweight strength work. I think you can find it on torrents.
<blockquote>Lord Kancho - Bas' workout tapes are on youtube. Fire up your computer and shadow box to your heart's content.Look into Convict Conditioning for bodyweight strength work. I think you can find it on torrents.<blockquote>thanks man, but i already got bas's bag work thing. al be looking into convict conditioning though