My New Strength Training Routine

Until now, I followed a reliable tri-weekly workout routine:

➼ Chest and triceps on Mondays.

➼ Legs and shoulders on Wednesdays.

➼ Back and biceps on Fridays.

It worked – 4-5 exercises for major muscle groups, 2-3 for the minor ones. My strength was increasing consistently and my progress, steady.

But then with an added kickboxing training, my trainer suggested that I needed something new — something that could take my strength, endurance, and agility to the next level.

𝗠𝘆 𝗡𝗲𝘄 𝟯-𝗺𝗼𝗻𝘁𝗵 𝗿𝗼𝘁𝗮𝘁𝗶𝗼𝗻𝗮𝗹 𝗽𝗿𝗼𝗴𝗿𝗮𝗺

Month 1: Explosive Strength – Pushing the weight in under 1 second, returning in 4-5 seconds.

Month 2: Endurance Training – 5 sets with weights increasing and decreasing across 20-15-10-15-20 reps.

Month 3: Heavy Lifting – Maxing out weights with fewer reps (3 sets).

After each muscle group, I do focussed Navel breathing for a minute or two to recharge my energy and continue.

This cyclic 3 month program coupled with special breathing techniques have started building faster reflexes, better endurance and overall increase in energy levels.

Does your strength training routine need a refresh? Have you tried cycling your workouts like this?

I’d love to learn new ways of how you’re pushing your limits!

Let’s connect and inspire each other!