Exercise order

[sculpture]

Due to circumstances (martial arts class and climbing) i've had to reduce my gym time and am opting for full body workouts twice a week designed for general strength and power development (with mass gains coming naturally as poundages rise).

Any idea on the best order for exercise, obviously compound > isolation, large bodyparts > small bodyparts.

A typically exercise selection would be:

jump squat,
squat
incline bench
dumbell row
dumbell shoulder press
high pull
pullover
arm curl
calf raise

Any help appreciated!!

[The Squadfather]

Due to circumstances (martial arts class and climbing) i've had to reduce my gym time and am opting for full body workouts twice a week designed for general strength and power development (with mass gains coming naturally as poundages rise).

Any idea on the best order for exercise, obviously compound > isolation, large bodyparts > small bodyparts.

A typically exercise selection would be:

jump squat,
squat
incline bench
dumbell row
dumbell shoulder press
high pull
pullover
arm curl
calf raise

Any help appreciated!!

ditch the jump squats and high pulls.

[sculpture]

I'd like to keep those in since they develop speed for my fighting!

[pumpster]

Jump squats IMO should be done after other leg exercises, as they put pressure on the joints and could lead to injury without sufficient warmup. A few minutes on a bike + regular squats would be ideal.

As far as order, the only thing i can suggest is shifting all leg work to the end, only because leg work is exhausting and can wipe you out for the rest of the workout. Disregard if this isn't a concern.

One other addition to consider would be a lying/seated extension movement, to go with curls.

[sculpture]

Jump squats IMO should be done after other leg exercises, as they put pressure on the joints and could lead to injury without sufficient warmup. A few minutes on a bike + regular squats would be ideal.

As far as order, the only thing i can suggest is shifting all leg work to the end, only because leg work is exhausting and can wipe you out for the rest of the workout. Disregard if this isn't a concern.

One other addition to consider would be a lying/seated extension movement, to go with curls.

Yes i agree on relegating leg work to the end.

However i heard it is often best to perform explosive exercises like jump squats at the beginning assuming sufficient warm ups are executed.

Workout 2 would consist of:

front squats
d. lunges
push press
stiff legs
weighed dips
hang cleans
d. chest press
arm curl
calf work

Chins are normally performed when climbing (they have a chin up bar at the wall).

[Princess L]

For full body, I like to go large to small, front to back - ie; quad, ham, chest, back, shoulder, bi, tri, calves and abs.

[triple_pickle]

.... full body workouts twice a week designed for general strength and power development (with mass gains coming naturally as poundages rise).

with twice a week workout forget it.

[JPM]

The general rule of thumb with regards to exercise order is to start with the larger muscle groups and end with the smallest in full body or any other exercise scheme. So it would be legs, back, chest, shoulders and arms. You want a flow from one major muscle group to another in this style of training. The smaller groups,  calf's & abs,are usually considered auxiliary units. They can be done at the end of the total body workout or thrown in at selected points in the program. Like squats, ham's & calf's for lower body. Back with abs.

With proper martial training anyone should gather quickness & speed from just those type's of workout's during dojo time. If not, your teacher is not complete in his training methods. Jumping squats with weights are not needed. One good reason for not doing them is risk of injury. Regular squats are a prime movement to increase the jumping abilities of anyone. Remember that increasing strength will also increase speed & quickness.

If you really want to increase your jumping you can try holding a broom handle down and in front of you body. Now jump over that handle, landing with the broom handle in back of you. Return to the original position by jumping back over the broom handle again. Must lift the knee's extremly high & fast to clear the handle. Not only great for the calf/legs/hip strength but outstanding for the abs. Also a very good stamina builder. A lot of men will use a load BB rather than something like a light broom handle for these jumps. A Olympic bar with the basic 135lbs on it is a common starting point for a lot of athletes.

Far as a full body lifting program goes you might try something like this:

Squat...quads/hips
SLDL...ham's...don't need to go too heavy...Straight back & work for the stretch/feel
Chins or rows
Hi-Pulls or cleans
Dips or inclines
Military press or PBN
BB curls

Feel free to throw in calfs or abs if you wish, where ever you wish. If it's that important to you.

Two set's each of 6-9 reps for power development. Twice a week. If you think you can handle more sets and still make progress than do 3 sets each of the same rep pattern of 6-9 reps. You can only be the judge. Good Luck.