Help on routine

[Amphibious]

This is what I got so far

Monday - Circuit Training, 45 Minute Run
Tuesday - Circuit Training, 45 Minute Run
Wednesday - Weight Training, 30 Minute Run
Thursday - Rest
Friday - Circuit Training, 45 Minute Run
Saturday - Weight Training, 60 Minute Run
Sunday - Rest

I have no idea what my circuit and weight training routine is. I have a good level of fitness (got 13.13 on bleep test) but each time I make a training routine something goes wrong..

By the way I am 15, 5ft 7, and training for POC, but no one better tell me weight lifting stunts growth because thats not true..

So.. help please

Cheers

 

[foggers]

You might try and not run on Tuesday and Friday. It will give you more time to recover.

 

[Amphibious]

Well I was hoping to do 2 sessions a day eventually

So something like..

Morning: 60 Minute run
Afternoon: 45 Minute run, Circuit/Weight training

That 5 days a week, then 2 rest days

 

[foggers]

No, really not advised. Unless you're running slowly but seeing as you're getting fit for RM you will probably want to run quickly.

Maybe instead of running for a given amount of time, you run for a certain distance. Get used to running the distances for training and selection.

Say 3 miles one day, rest the next, 6 miles, rest day, 3 or 4 miles.
Then as you get used to them you can increase them or change them about.

 

[Amphibious]

Okay, whats this like

Circuit Training:

Warm Up

Upper Body Circuit
Press Up
Close Arm Press Up
Wide Arm Press Up
Bench Dip

Core Body Circuit
Sit Up
Abdominal Crunch
Twist Crunch
Reverse Crunch
Leg Raise
Plank
Side Plank
Bridge
Dorsal Raise

Lower Body Circuit
Squat
Lunge
Squat Thrust
Calf Raise

Cooldown



Weight Training_

Warm Up

Barbell Bench Press
Dumbell Fly
Dumbell Shoulder Press
Lateral Raise
One Arm Dumbell Row
Upright Row
Tricep Kickback
Overhead Triceps Extension
Concentration Curl
Hammer Curl

Core Body Circuit

Cool Down




Now need advice on reps and sets

 

[cutler05]

thats to much running mate. If you feel yo dont want to cut back on the CV then at least change some running to either swimming, bike, or cross training mate, save you from injuries and give your body more time to recover and repair. Your body adapts during rest, not during training so more doesnt mean better all the time :flushed:

 

[cutler05]

For your circuit mate, do 1 upper, 1 core, 1 lower then repeat the same sequence a couple of times with different exercises
i.e
press up, sit up, squat
pull up, half sit, lunge
tricep dip, twisting sit up, step up

thats one set. do 3 sets
work out how many reps you can do for each one, then from that make *text deleted* first and 3rd set a little easier than *text deleted* second, but dont max out on any of them.


in regards to your weight training, try this routine instead

barbell bench press
incline pull up

dumbbell press
2 arm dumbbell row

dumbbell shoulder press
pull up
upright row

parallell bar dips
barbell curl

tricep pushdown
cable curl

do the exercises back to back (superset) and do 3sets of 15 reps (or as many pull ups as u can for example) use a weight that u can get 15reps with, but not an easy 15 and not a virtually impossible 15

so you would do

barbell bench press
incline pull up

then repeat them for 3sets of 15 each before moving onto the next superset.

hope this helps, let me know if *text deleted* not sure about any of it and il b happy to help mate :bud:

 

[jim87spencer]

with regard to running, i would suggest one week running 4-5 times short distance fast pace, next week 2-3 long distance slow pace, next week HIIT, switch it around from week to week.

works for me anyway