Recommendations for one day

[cronus71]

Hello,

I've been doing Savate for the last 3 months, twice a week. Now that I'm in a bit better shape, I would like to add something to my routines.
As I do Savate on Tuesday and Thursday, I would like to add swimming for Monday, keep Wednesday free, but add something for Friday.

We have a good gym at work, so I'd like to spend that time on Friday there.

What would you recommend that I do, ideally to tone/strenghten up all muscle groups, or is one day a week not sufficient? I'm not looking to bulk up, just toning.

This is how my week would look like:

Monday - Swim e.g. 1km
Tuesday - Savate
Wednesday - Free
Thursday - Savate
Friday - Gym/your suggestion

Thank you in advance!

[cronus71]

*BUMP*

[Roach-Rampino]

Sorry pal, I did see this but hadn't got round to replying..until now.

Ideally you need to train every muscle group (shoulders, back, legs, arms, chest) once a week.

If you are only hitting the weights once a week I would suggest going for power movements such as squats, clean and press, deadlift and bench press.

You do not want bulk so keep the reps high (12-15 reps x 4 sets..or 3 sets if time is an issue). Don't go too light as you need to be at a "working weight", you should be near failure at rep 15.

If you were looking for a "sport specific" weights session for example you were a rower, then you would hit back, shoulders and arms in your weights session. By doing seated pull downs, one armed row, bent over row, shoulder press etc you would target the muscle groups that you would use for your sport.

The idea here is to get muscle recruitment in those areas by hitting the same muscle group that you use in your sport but from different angles if that makes sense?

[cronus71]

Awesome. Yeah it does make sense and is a good idea to hit the same muscle groups. Yep I don't want to bulk up, I'd like to lose perhaps 3-4kg, tone, and become more flexible. Any ideas on how to achieve more flexibility for the legs? well I guess it doesn't apply to legs only, but flexibility in general.

Thank you my friend!

[Roach-Rampino]

Well what you need to achieve in your gym session is full range of movement for the muscle group.

If you want to target legs then use: weighted squats, frog squats, ball squats, leg press, leg extension, lunges (static and walking) and calf raises.