My weekly workout plan

Gilbert · 07-13-2009, 10:07 PM

EDITED. Replaced some runs with more cardio workouts

Monday
Bas Rutten Workout CD 2 minute rounds (about 25 min total)
20 situps
5x5 leg lowering
50 burpees

Tuesday
.5 Mile run
Dead lift
5x3 200lbs
3x3 315lbs
Bench Press
5x5 75lbs

Wednesday
1 Mile Run (with hill 30 reps)
20 situps
5x5 leg lowering
50 burpees

Thursday
Bas Rutten Workout CD 2 minute rounds (about 25 min total)
20 situps
5x5 leg lowering
50 burpees

Friday
.5 Mile run
Dead lift
5x3 200lbs
3x3 315lbs
Bench Press
5x5 75lbs
50 burpees

Saturday
1 Mile Run (with hill 30 reps)
20 situps
5x5 leg lowering
20 burpees

I am very confident I can do this but I am worried that I will be unbalanced in a way I do not see right now. I am pretty well in most areas except cardio and core.

JRT6 · 07-13-2009, 10:44 PM

Too much hill running, I think I pulled a hamstring just reading your volume. Are you sprinting that .50 mile or just jogging it for a warm up?

razegfx · 07-13-2009, 10:55 PM

i think you would benefit by lifting 2-3 times a week, and doing some form of cardio/conditioning/gpp on 2-3 of your other days. according to your other thread, you want to become involved in mma, so if you train at a gym you can use those days as your conditioning days. as your program stands now, it seems like a bunch of exercises (good ones, nonetheless) thrown together without much rhyme or reason, and seemingly no vision for progression.

something like mwf or m,th lifting full body compounds (ex: monday=squat, press, weighted chin / thursday = dead,bench, row).with the power cleans, you generally wanna stay away from volume sets of 5 like that, as form tends to deteriorate on a technical lift like that...

there's really a lot to be said. i'd read up on the S&P FAQ as far as lifting, and I think Urban's thread on mixing lifting/conditioning is very applicable here...

Unilateral, DE work, infinite intensity, complex training, endurance,heavy lifting...

good luck, though. start a log, let us know how you're doing.

Gilbert · 07-13-2009, 11:17 PM

Quote:

Originally Posted by JRT6

Too much hill running, I think I pulled a hamstring just reading your volume. Are you sprinting that .50 mile or just jogging it for a warm up?

Yeah I have this track I made in my backyard with a hill that covers half of it. So basically half the oval track is a hill and I go up and down each lap and its 30 laps for a mile. When I was doing 4 miles everyday I noticed my legs were hurting. The .5 mile is prob going to be more of a jog just to get my heart rate up before weight lifting. (I am running to my local gym those days)

Quote:

Originally Posted by razegfx

i think you would benefit by lifting 2-3 times a week, and doing some form of cardio/conditioning/gpp on 2-3 of your other days. according to your other thread, you want to become involved in mma, so if you train at a gym you can use those days as your conditioning days. as your program stands now, it seems like a bunch of exercises (good ones, nonetheless) thrown together without much rhyme or reason, and seemingly no vision for progression.

Yeah from what I wrote I would be hitting the weights 2 times a week and doing core and cardio 4 times. I joined a weightlifting/conditioning classes during highschool and those were the exercises I learned to do. As I progress Ill prob change it.

McClure · 07-14-2009, 06:58 AM

I get the impression this is a planned workout - not what you're doing at this time? I would also consider increasing the volume of work. Those M-W-F workouts could potentially take as little as 15-20 minutes to complete.

Volume could be sufficient if you're just starting with training.

What's your resting HR? Get a HR monitor and track your progress during your runs (or just take pulse checks if you can't get a monitor).

Add some HIIT work and track your HR during the intervals and recovery to a base HR somewhere around 120.

If you continue to progress you'll have to split the cardio/weights into seperate workouts. It'll be difficult (and somewhat pointless) combining once you're running 4-5 miles and then immediately trying some heavy lifting/core work.

Gilbert · 07-14-2009, 01:59 PM

Quote:

Originally Posted by McClure

I get the impression this is a planned workout - not what you're doing at this time? I would also consider increasing the volume of work. Those M-W-F workouts could potentially take as little as 15-20 minutes to complete.

Volume could be sufficient if you're just starting with training.

What's your resting HR? Get a HR monitor and track your progress during your runs (or just take pulse checks if you can't get a monitor).

Add some HIIT work and track your HR during the intervals and recovery to a base HR somewhere around 120.

If you continue to progress you'll have to split the cardio/weights into seperate workouts. It'll be difficult (and somewhat pointless) combining once you're running 4-5 miles and then immediately trying some heavy lifting/core work.

Im already doing much of this just not in the order I put them in here. Yeah the point of the MWF Wendnsday workouts is just to get my cardio up which isn't all that great. I did run 4 miles every single day before but it was almost pointless without weight training and was likely to injure me at some point.

pliftkl · 07-14-2009, 02:11 PM

Quote:

Originally Posted by Gilbert

Im already doing much of this just not in the order I put them in here. Yeah the point of the MWF Wendnsday workouts is just to get my cardio up which isn't all that great. I did run 4 miles every single day before but it was almost pointless without weight training and was likely to injure me at some point.

You're a man of extremes - 4 miles every day to 1 mile (or less) every day!

There's a middle ground here - consider giving yourself a couple of days each week in which you do longer runs, and then not run on the other days. That will give your legs a break from the repetitive running, but also help you improve your cardiac output by having longer sessions of elevated heart rate.

On your non-running days, focus on the strength training.

I typically do cardio every other day, with most sessions lasting about an hour, and on whichever weekend day I run, I'll run about 90 minutes. I did this after a long layoff from running, so I worked up to this level of activity (and it's still slow).

If you are really adamant about doing higher heart rate workouts (intervals, hills, burpees, etc), start out with having just one day a week focused on these.

JRT6 · 07-14-2009, 04:30 PM

I do a lot of hill running/sprinting and even only doing 2 days of that per week I burned out hard. I would do one day of that and do some other kind of cardio on the other days. The .5 jog dosen't count as you are just using it as a warmup. But even if you did 800m intervals I would just do that one day a week. Not a day of 800s and a day of hill sprints but one of either. Or you could do moderate hill running and a day of 800s and see how you recover.

Gilbert · 07-14-2009, 10:00 PM

So far...

Monday 7/13
1 Mile Run (with hill 30 reps)
20 situps
5x5 leg lowering
20 burpees

Tuesday 7/14
.5 Mile Run
Deadlift
3x3 170lbs
3x1 220lbs
Bench Press
5x5 75

Could not fulfill the weight lifting plan because I currently have no spotter and do not want to risk injuring myself or others. I also may be oldschool because I walked in trying to find a deadlift bar looking like an idiot and I finally found one in the corner and I did them in that corner. Could not do the Power Cleans for lack of space (stupid modern machines) and lack of rubberized weights and clamps.