Jarnhamar
Army.ca Myth
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For all the PT types out there can you take a look at my wok out and give me some advice on areas to improve?
It's basically a 9 day work out schedule mixed and matched with stuff that I thought sounded good.
DAY 1
Chest, triceps & abs
Swim 200 meters for time and tread water for 5 minutes
DAY 2
10KM run at a light pace (working up to 16km then hopefully 22)
DAY 3
Rest day
DAY 4
Back, Biceps and abs
200 meters swim for time, tread water for 5 minutes
DAY 5
Interval running (5-8 km. Sprint, light job, sprint, light job etc..)
DAY 6
Rest day
DAY 7
Shoulders and (surprise) Abs
Swim 200 meters for time and tread water for 5 minutes
DAY 8
5 KM run
(1 KM sprint, 15 push ups sit ups squats leg raises, 1km sprint 15 push ups sit ups etc.. repeat 5 times)
DAY 9
Rest day
The swimming length/tread water time increasing each week (A friend suggested the swimming, I like it as an excuse to swim)
Is spreading out the weight work outs over 9 days giving my muscles too long to recover? Should I look at shortening the time between say chest work outs?
I'd like to mix in rucksack marches once maybe twice a week (or 9 day schedule). Where can I add my ruck marches in? Should I take out one of the running days? I also do Aikido 3 times a week (for an hour and a half each class) so that counts a little towards cardio.
Goals would be
raising my max bench press from 215 to 250
drastically improve cardio (Wanna do 5km in 22:30) and
improve rucksack marching.
More interested in strength and size, no big interest in definition as far as the weights go.
It's basically a 9 day work out schedule mixed and matched with stuff that I thought sounded good.
DAY 1
Chest, triceps & abs
Swim 200 meters for time and tread water for 5 minutes
DAY 2
10KM run at a light pace (working up to 16km then hopefully 22)
DAY 3
Rest day
DAY 4
Back, Biceps and abs
200 meters swim for time, tread water for 5 minutes
DAY 5
Interval running (5-8 km. Sprint, light job, sprint, light job etc..)
DAY 6
Rest day
DAY 7
Shoulders and (surprise) Abs
Swim 200 meters for time and tread water for 5 minutes
DAY 8
5 KM run
(1 KM sprint, 15 push ups sit ups squats leg raises, 1km sprint 15 push ups sit ups etc.. repeat 5 times)
DAY 9
Rest day
The swimming length/tread water time increasing each week (A friend suggested the swimming, I like it as an excuse to swim)
Is spreading out the weight work outs over 9 days giving my muscles too long to recover? Should I look at shortening the time between say chest work outs?
I'd like to mix in rucksack marches once maybe twice a week (or 9 day schedule). Where can I add my ruck marches in? Should I take out one of the running days? I also do Aikido 3 times a week (for an hour and a half each class) so that counts a little towards cardio.
Goals would be
raising my max bench press from 215 to 250
drastically improve cardio (Wanna do 5km in 22:30) and
improve rucksack marching.
More interested in strength and size, no big interest in definition as far as the weights go.