First post here. I'm training right now to be the best soldier I can possibly be - in the fitness department. So that in mind I have a lot of activities on the go, martial arts, swimming, running, rock climbing, and weight training. My question is regards to weight training. I've put my self on a bit of periodized training area - Origionally I wanted to gain some mass but decided I don't need to put on any weight to accomplish my goals.
Anyway that in mind I decided to move onto the next phase which is strength.
This is my existing routine:
T Bar Row
Lat Pull Down
Reverse Barbell Curls
Inclide Dumbell Press
Tricept Exention with EZ Bar
Reverse Tricept Push down
Tricept Push Down
Standing Calf Raise
Dumbell Straight arm raises
Anyway I talked to some people at the gym and they reccomended getting deadlifts, and olympic lifts into my routine. I was wondering if i was to focus on strenght training what is it that I need to change? And what reps and sets are ideal?
Will my workout change to something like squats, dead lifts and olympic lifts in the same day, or will I simply factor in these total body exercises into my already existing routine...
Any help would be appretiated im a bit confused.