sparkynuttz
Still a rookie....
I have looked on a few forums and have come up with jack squat on Endurance training. Here is the deal:
Age: 29
Ht:6'1
WT: 187 (as of today)
BF%: I have no clue I don't get taped
Diet: Anything and everything I can eat 3-4x per day.
Cycle: Considering test and EQ for first cycle
Goals: 200-210 lbs body weight 10-12% BF
with the ability to move this weight 2mi in under 12 min 30 sec and 6 mi 42 min.
Training experience: 9 years total 3 of them serious (before ACL/Meniscus reconstruction)
I have been skinny my whole life. Recently I have began to put on serious weight. After surgery I weight somewhere around 160-165 lbs. Through diet and training I have put on roughly 22lbs since 18 Mar 2010 (boots on ground). Most of this weight is muscle. My job demands that I stay in optimal shape so here is the program I am working with. If you pay close attention it deals with Crossfit/Sealfit throughout the workout.
- 4x STRENGTH EVERY 14 DAYS
- 2x RECOVERY EVERY 14 DAYS
- 2x JOB SPECIFIC EVERY 14 DAYS
- 2x POWER ENDURANCE
examples of strength warm ups:
4x Barbell Complex (#75, 85#, 95#, 105#) or (#85, 95#, 105#, 115#)
(1 complex = 6 reps each of: DL, Row, Hang Clean, Front Squat, Push Press, Back Squat, Pushups)
12 minute KB complex @ 35#, 1 minute each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 12 minutes.
1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)
Example of Workout:
PALIN IN 2012!
(1) For Time:
Run 400m
10x Turkish Get up @ 35# (each hand)
40x Jumping Lunges (20x each leg)
Run 400m
7x Turkish Get up (each hand)
30x Jumping Lunges (15x each leg)
Run 400m
5x Turkish Get up (each hand)
20x Jumping Lunges (10x each leg)
Run 400m
3x Turkish Get up each hand
10x Jumping lunges (5x each leg)
(2) 10 Rounds (grind, not for time)
5x Pull up
10x Dip
15x Push up
This is just a sample as to what I am doing. I have recently went back to the traditional:
Day 1: Chest/tri's/abs (concentrate on chest)
Day 2: Back/Bi's (concentrate on back)
Day 3: Legs/Shoulders/traps/abs (hate this day)
Day 4: Chest/tri's(concentrate on tri's)
Day 5: Back/Bi's/abs(concentrate on bi's)
Day 6: Legs/light shoulders/traps
Day 7: Rest
Reason for doing so is this workout program had begun to kick my ass. The biggest reason for this post is your expert opinion. I have done countless days/weeks of research and have come up with little information on gear to support a more than serious power/strength/and endurance workout.
Most of you Ladies/Gentlemen are training to be proffesional body builders. I am not. I am trying to take my body past it's plateau and on to the next level. I work a very fast paced job that requires me to a lot of weight and to carry it quickly. I have seen that these olympic/power lifts have drastically increased my strength and endurance but I do believe I hit a wall.
If you can offer up any suggestions, I am all ears. I will not be getting my cycle until I get home around the holidays. I know it was a long post and I appreciate you taking a look and offering up your advice. If you would like to take a look at the WHOLE program I can post more of it in this thread.
Age: 29
Ht:6'1
WT: 187 (as of today)
BF%: I have no clue I don't get taped
Diet: Anything and everything I can eat 3-4x per day.
Cycle: Considering test and EQ for first cycle
Goals: 200-210 lbs body weight 10-12% BF
with the ability to move this weight 2mi in under 12 min 30 sec and 6 mi 42 min.
Training experience: 9 years total 3 of them serious (before ACL/Meniscus reconstruction)
I have been skinny my whole life. Recently I have began to put on serious weight. After surgery I weight somewhere around 160-165 lbs. Through diet and training I have put on roughly 22lbs since 18 Mar 2010 (boots on ground). Most of this weight is muscle. My job demands that I stay in optimal shape so here is the program I am working with. If you pay close attention it deals with Crossfit/Sealfit throughout the workout.
- 4x STRENGTH EVERY 14 DAYS
- 2x RECOVERY EVERY 14 DAYS
- 2x JOB SPECIFIC EVERY 14 DAYS
- 2x POWER ENDURANCE
examples of strength warm ups:
4x Barbell Complex (#75, 85#, 95#, 105#) or (#85, 95#, 105#, 115#)
(1 complex = 6 reps each of: DL, Row, Hang Clean, Front Squat, Push Press, Back Squat, Pushups)
12 minute KB complex @ 35#, 1 minute each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 12 minutes.
1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)
Example of Workout:
PALIN IN 2012!
(1) For Time:
Run 400m
10x Turkish Get up @ 35# (each hand)
40x Jumping Lunges (20x each leg)
Run 400m
7x Turkish Get up (each hand)
30x Jumping Lunges (15x each leg)
Run 400m
5x Turkish Get up (each hand)
20x Jumping Lunges (10x each leg)
Run 400m
3x Turkish Get up each hand
10x Jumping lunges (5x each leg)
(2) 10 Rounds (grind, not for time)
5x Pull up
10x Dip
15x Push up
This is just a sample as to what I am doing. I have recently went back to the traditional:
Day 1: Chest/tri's/abs (concentrate on chest)
Day 2: Back/Bi's (concentrate on back)
Day 3: Legs/Shoulders/traps/abs (hate this day)
Day 4: Chest/tri's(concentrate on tri's)
Day 5: Back/Bi's/abs(concentrate on bi's)
Day 6: Legs/light shoulders/traps
Day 7: Rest
Reason for doing so is this workout program had begun to kick my ass. The biggest reason for this post is your expert opinion. I have done countless days/weeks of research and have come up with little information on gear to support a more than serious power/strength/and endurance workout.
Most of you Ladies/Gentlemen are training to be proffesional body builders. I am not. I am trying to take my body past it's plateau and on to the next level. I work a very fast paced job that requires me to a lot of weight and to carry it quickly. I have seen that these olympic/power lifts have drastically increased my strength and endurance but I do believe I hit a wall.
If you can offer up any suggestions, I am all ears. I will not be getting my cycle until I get home around the holidays. I know it was a long post and I appreciate you taking a look and offering up your advice. If you would like to take a look at the WHOLE program I can post more of it in this thread.
