8 week training regime!!

[blocky]

well it took me ages to write up because im doing it myself, so, i was wondering if u guys would want me to load it up here so u can all see! i mean its really long so i just want to see how much support it would get first. its a killer workout plan and will get u fit enough for prmc in 8 weeks.

so lets see the support?!!?

 

[Mnemic5]

Post away dude.. Not going to benefit anyone if you dont show us it

 

[MAXPAIN]

You have me intrigued, do tell !

 

[Ashley]

Upload it and I'll do the last 2 weeks of it =P See if it helps much

 

[Point]

Your hanging candy in front of a child mate! do tell!

 

[blocky]

muhahahaha ohh the power *flexes muscles*

ok lads ill tipe it up now =[ its *text deleted* take a few hours so stand by :P

cheers

 

[MAXPAIN]

A few hours :O is this the bible of working out then is it? all hail blocky

 

[blocky]

yes yes!! hail me ! i plan to take over the world!

haha stand by :P

 

[marcsteele08]

*text deleted*, what part of training does it cover?
Or is it everything?
And is it 56 days and nights of hardcore endurance?
*bows*
Marc. :bigsmile:

 

[blocky]

week 1

monday

AM -

4 mile run

PM- circuit

set one set two set three

15 pressups 20 pressups 15 pressups
20 alt knees 25 alt knees 20 alt knees
20 Squats 25 squats 20 squats
3 pullups 4 pullups 3 pullups
20 knees to chest 25 knees to chest 20 knees to chest
15 Box Jumps 20 box jumps 20 box jump
15 tricep dips 15 tricep dips 15 tricep dips
20 half sits 20 half sits 20 half sits
10 lunges 10 lunges 10 lunges


tuesday

AM - 10 mile bike ride

PM - circuit (as featured on Monday)

Wednesday

REST

Thursday

AM - 4 mile run

PM - circuit ( as featured on monday

Friday

AM - 10 mile bike ride

PM - circuit

Saturday

AM- 4 mile run

PM - Circuit

Sunday

REST

week 2

SAME AS WEEK ONE, IF NEED BE INCREASE CIRCUIT REPS BY 5 AND PULLUPS BY ONE.

Week 3

stepping up the game.

Monday

AM - 5 mile run

PM - 1 mile best effort working at 100 % of your capability ( thats not 100% of your maximum heart rate because that will kill you)

Circuit (again increase REPs appropriately i suggest pressups by 5 and pullups by 1)

Tuesday

AM - 12 mile bike ride

PM- 1 mile run best effort

circuit

Wednesday

REST

Thursday

AM - 5 mile run

PM - 1 mile run best effort

circuit

Friday

AM - 12 mile bike ride

PM - 1 Mile rune best effort

circuit

Saturday

AM - 5 Mile run

PM - 1 Mile Best effort

circuit

Sunday

REST

week 4

REPEAT OF WEEK 3 AGAIN INCREASE CIRCUIT ACCORDINGLY

Week 5

this is where things get tough, i recommend taking it easy on the runs or else these will crucify you, take a nice gentle pace you want to be working at, well im 16 so my maximum heart rate is 220 - 16 which is 204 bpm so im looking at 60% of my maiximum heart rate as my target zone for this run which is 122 BPM which is easily acheivable without pushing yourself to the extreme, if u do this on this run it will make you extremely ill if you are not used to this distance, take it easy guys

Monday

AM - 6 mile run

PM - 1.5 mile best effort

Circuit ( increase accordingly )

Tuesday

AM - 14 mile bike ride

PM - 1.5 mile run

circuit

Wednesday

REST

Thursday

AM - 6 mile run

PM - 1.5 mile run

circuit

Friday

AM - 14 mile bike ride

PM - 1.5 mile best effort

Circuit

Saturday

AM - 6 mile run

1.5 mile best effort

circuit

Sunday

REST

week 6

REPEAT OF WEEK 5

Week 7

Monday

AM - 6.5 mile run

PM - 2 mile Run best effort

circuit ( again increase..)

Tueday

AM - 14 mile nike ride

PM - 2 mile best effort

circuit

Wednesday

REST

Thursday

AM - 6.5 mile run

PM - 2 mile run best effort

Circuit

Friday

AM - 14 mile bike ride

PM - 2 mile Run best effort

Circuit

Saturday

AM - 6.5 mile run

PM - 2 mile run best effort

circuit

Sunday

REST

Week 8

REPEAT WEEK 7

if you really want to test yourself in week 8 throw in a 8 miler but be careful adjust the regime to give a less strenuous excersise the next day, this plan is VERY strenuous on *text deleted* joint and muscles so i would suggest if u feel any pain to see a doctor. also make sure u are resting appropriately and i would always use R.I.C.E after a training session

also as u see the Regime increases in difficulty, this is called OVERLOAD meaning that you are continuously pushing urself. This will improve *text deleted* fitness drastically. If there is no overload *text deleted* body will get used to doing 3 miles and will not get any fitter and 3 miles will remain hard. as you increase by more miles the body prepares itself by using more slow twitch fibre muscles so 3 miles run on *text deleted* PRMC will seem easier.

hope this helps u guys, feel free to flame me if its *text deleted**text deleted*e!!


james.

 

[FletchPRMC]

looks good mate, however like you applied the principle of overload well, there is also another principle, but I cant remember the name of it. Basically your body gets used to doing the same types of exercise. I would suggest swapping some of the continuous exercise i.e. the runs/cycles for some interval or fartlek training, for example one session I do is 3x2000 meters, I think I ran them in about 7/8 minutes each, with 3 minutes break between each one.

Same applies to the gym work, nicely prepared but would be good to throw in different excercises and do different types of sessions.

Hope this helps, but a good programme mate. Also they are slow twitch fibres sorry just me being a geek. :P

 

[Duffy1]

Couple of questions Blocky:

What does the S stand for in RISE? I thought it was RICE (c meaning compression)

Secondly, what are 'longer twitch' muscle fibres. Are they like type 1 (slow-oxidative), type 2a (fast-glycolytic-glycolytic) and type 2b (fast-glycolytic) fibres, only longer?

Cheers

 

[FletchPRMC]

I think he meant slow twitch fibres, type 1 slow-oxidative mate.
You doing sport studies at college? Or just have a good knowledge duffy?

 

[MAXPAIN]

Seems good, cheers for that.

 

[Duffy1]

Sport and exercise science at uni-am revising for an Exercise Physiology exam this monday so i've been reading about that stuff all this wk-pretty gud stuff to learn if you've got to study something

 

[blocky]

haha sorry boys, its RICE and slow twitch i was rushing it because i *text deleted* go out and i made some silly mistakes, will edit it when i get back =]

my apologies again lads!

and yeah FLETCH is right ill put some sprints and swim/rows in there

 

[Gtlaau]

Thanks for contributing

 

[Ashley]

Nice little program. Just to add, my warm up is 5, 20 meter jogs and 5, 20 meter sprints (Alternating) followed by stretches, I always finnish a run with 5 hill sprints up a 21 meter hill at a 19% gradient, regardless of distance run (unless it's less than 3 miles then I do 10-15 sprints depending on my strength) and I finnish cooling down with a 200 meter walk followed by stretches.

The program fits in quite nicely with my warm up and cool down but I think I'll stick to my current circuit which is VERY simlar =D I don't do box jumps, I do crunches instead of half sits, my alt knee sit up is different to the Royal Marine version (My way is more effective for me) and instead of knee to chest I do Oblique V-Up to make my sides look sexy and to burn any excess fat that'll slow me down on the run.

Other than that I'd reccomend this to anyone.

 

[marcsteele08]

I stand by my original statement :fly: !
56 days and nights of no sleep endurance.

P.s, thanks :bigsmile:.

Marc.

 

[marcsteele08]

Yes, cheek of me I know..
But is there any chance anyone could post a thicko's guide to this regime? :dontaskme:

Thanks guys,
Oh & what does RICE stand for :redface:?

Marc.