Grappling Kickboxing
Is it possible to do both kickboxing, sambo and lift weights?
I’m a reasonably fit 23-year old. I’m 160 pounds, male, and somewhat muscular. Can I realistically expect to do sambo (which is like Judo, both are grappling arts) and kickboxing classes 6 times a week, lift weights 3 times a week, AND also do cardio 3 times a week?
I’m thinking I can get rid of the cardio and let the classes fill in for that (I do a lot of running, kicking, punching, and grappling there). But can I continue to lift weights without overextending my body? They make us do pushup and situp sets in the warm-ups, but I don’t think that’s enough to keep my muscle up. My goal’s to keep my overall body fat down while keeping my muscle tone up.
If one of your goals is to keep your body fat down, then you need to keep up your cardio/aerobic work. The simple reason I have this opinion is that the cardio work that you do in class is almost always too fast to effect your metabolism. Do a little research on the theories of aerobic exercise and, then check your heart rate during the middle of a class. You will understand my opinion. When the heart rate exceeds your aerobic threshold you are not effecting metabolism. But, you are extending your endurance.
Weight training 3 times per week is a maintenance program. I would recommend that you also continue this. Allowing muscles to rest and repair is important. However if someone splits the muscles groups up, say to Chest and Triceps, Legs and Biceps, Shoulders and Back, this allows those muscles rest time and optimizes growth. This routine is called the 6 day split routine. I learned this from Lee Haney which he used to win the Mr. Olympia contest a few times.
http://en.wikipedia.org/wiki/Lee_Haney
You do not need to use a bulking program like this as it will cost you flexibility and cardio endurance.
Anyway, if you are happy with your level of muscular development then I would suggest to drop the weight training before the cardio, if you have to drop something. Push-ups, pull-ups, dips, free squats, plus the resistance exercise you get from Sambo is enough resistance to maintain the musculature that you have right now. I am assuming that you are sparring in Sambo, which is like a combo of Judo and Wrestling with some submissions.
Circuit training 3 times a week is not going to hurt you in any way though at your age, so if you enjoy it and have the time, there is no reason to change this. Keep your repetitions at 10-15 at 50-70% of your maximum strength capacity and there is no real reason to do more than one set per exercise for muscle maintenance.
We marketed the 3 day circuit training at Bally as the “30 minute workout”. You could use this as a warm-up before your Sambo classes, but I would recommend asking your teacher/instructor for his/her opinion.
Proper eating habits, aerobic exercise, and resistance training, are the fundamentals of whole fitness.
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