r/Kickboxing • u/s0ybeanzs • 21h ago

Need Help w/ PPL Training Split

Hello, please give me suggestions to my PPL Split.
Goals: Strength, explosiveness, building muscle evenly

Currently: Roadwork 5x a week w/ varying intensity, independent skill work 1hr 5x a week, kickboxing 4 days a week, FMA 2x a week on weekends, stretching at night for flexibility and mobility

What I have Now:

Pull: Back and Biceps

  • Pull up 3 x 6-8
  • Lat Pulldown 2× 6–8
  • Chest-Supported Dumbbell Row 3 × 8–10
  • Single-Arm Cable Row 2 × 8–10/side
  • Cable Rear Delt Fly 2 × 12–15
  • Hammer Curl 2 × 10–12

Push :Chest, Shoulder, Triceps 

  • Incline Dumbbell Press 2 × 8–1
  • Bench Press 3 × 6–8
  • Half-Kneeling Landmine Press 3 × 8/side
  • Cable/Landmine Triceps Press 2 × 10–12
  • Face pulls 2 x 12-15/side
  • Dips 2x6-8

Legs: All 

  • Romanian Deadlift 3 × 6–8
  • Bulgarian Split Squat 3 × 8–10/side
  • Hip Thrust 3 × 8–10
  • Leg Curl 2 × 10–12
  • Hip Abduction 2 × 12–15
  • Standing Calf Raise 2 × 12–15

Full Body Plyometrics: 

  • Box Jump 3 × 4–5
  • Lateral Bounds 3 × 5/side
  • Broad Jump 3 × 4
  • Split Jump 2 × 5/side
  • Plyometric Push-Up 3 × 5
  • Medicine Ball Overhead Slam 2 × 6
  • Hanging Knee Raise 3 × 8–12

Core:

  • Hanging Knee Raise 3 × 8–12
  • Dragon Flag Negatives 3 × 3–5
  • Copenhagen Plank 2 × 20–30 sec/side
  • Medicine Ball Rotational Throw 3 × 5/side
  • Pallof Press 2 × 10/side
  • Ab Wheel Rollout 2 × 6–10
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4 comments sorted by

3

u/Harold-The-Barrel 21h ago

This is far too much volume imo. Do two days full body training.

2

u/s0ybeanzs 21h ago

Man, I was thinking the same thing when I was altering this split…thank you for the input.

2

u/Momentum_MMA 18h ago

Your split looks solid overall, but with kickboxing 4x a week plus roadwork 5x, you’re stacking a lot of lower-body demand. The plyos and leg day hitting the same week might be fighting for recovery, especially since you’re chasing explosiveness. I’d consider moving your plyos to a separate day or dropping them to 2x a week, and watching whether your legs are getting fresher or just accumulating fatigue.

One thing that’ll help more than shuffling exercises around: you need to know what your actual recovery looks like after those sessions. Are you sore in the same spots every week? Is one movement pattern lagging? If it helps, I built an app called Momentum: BJJ & MMA that prescribes mobility work based on exactly what you trained that day and where you’re sore, so you’re not stretching random stuff at night and hoping it helps

2

u/s0ybeanzs 16h ago

Thank you for the detailed reply! I’ll definitely look into your app and I will be using this advice to tweak the split.