Intensive 1 Week Training Plan

[cp_england]

Guys,

I unexpectedly have 1 week off work that I plan to use to devote some serious time to my conditioning (strength and cardio). I did look for some military style boot camp in the South of England but couldn't find anything suitable. Any ideas?

In the meantime, here's my draft training plan, appreciate a critique and/or any ideas how to use this time most effectively:

Monday
AM - 8km run
PM - 60 mins weights
Evening - 90 mins Thai boxing

Tuesday
AM - Interval training & sprints
PM - 30 mins weights
PM - Thai massage
Evening - 90 mins Thai boxing

Wednesday
AM - 10km run
PM - 60 mins weights
Evening - 60 mins Thai boxing

Thursday
AM - Interval training and sprints
PM - 60 mins weights
Evening - 90 mins Thai boxing

Friday
AM - 12km run
PM - 60 mins cycle ride
Evening - 30 mins swimming

Saturday
AM - Interval training and sprints
PM - 60 mins weights
Evening - 30 mins swimming

Sunday
AM - 12km run
PM - 30 mins weights
Evening - rest

Any ideas for how to maximise/improve the output from this? Any particular activities? I'm planning to build in a few sessions on stretching and possibly QiGong.

Thanks,

cp

[Scarymonster]

1 week off work and no beer sessions? You might want to schedule two or three in.

[paolo27th]

I predict you`ll be throughly f@cked by the end of the week*, but good luck to you.



*:obviously this will depend on the intesity. What exactly are you going to do for "weights"? And how fast will you run/cycle/swim?

[Oblivian]

That sounds awful. You are going to thrash your body and I guarantee you won't make it through that with any sort of intensity. What do you mean by "weights"?

[krellik]

Its just a week, you wont make any miraculous gains by it, the only possible benefit from jumping in to this kind of training is the mental part, you will feel overtrained and sluggish from the sudden increase in activity.

The biggest risk is that you do something stupid in a fatigued state and injure yourself.

The real question is how do your normal training schedule look while you work?

[EndoGlo]

I don't think that it's an impossible work out, but when are you going to have down time? R&R is still a big part of conditioning and weight lifting.

[AlphaWolf]

I don't think this would be that bad, as long as you get plenty of rest in between your workouts. And if by "weights" you mean full body lifting just about everyday, that'll be horrible for your body. If so, have a day between each lifting session

[cp_england]

Thanks for the comments and feedback. To answer some of the questions:

- my usual routine is 5 to 8 hours of boxing/thai boxing a week + 3 running sessions of between 5 + 10k per run and a few weights at home

- I plan to rest/sleep at least once during the day and boost energy/recovery through additional vitamins/supplements

- Weights are something I've not done a massive amount of before other than on a home multi-gym and bench press/free weights so I plan to do some PT sessions with a trainer so not sure what he'll devise - any thoughts?

Can't remember who commented but I think it is do-able and will take a pretty heavy toll (I may introduce one day complete rest / small run only) but as I'm struggling to get to the next level of fitness whilst working I wanted to take the opportunity to see how far I could push myself physically and mentally.

The last thing I was going to do was add in some stretching/massage sessions to help the body cope!

I'll let you know how it goes, I may well feel overtrained and knackered but it'll see how far I can push it...

cp

[paolo27th]

Originally Posted by cp_england

...- Weights are something I've not done a massive amount of before other than on a home multi-gym and bench press/free weights so I plan to do some PT sessions with a trainer so not sure what he'll devise - any thoughts?

Read the FAQ in S&P. Itr`s a good place to start.