Priars crazy fitness program...

[Priar]

Alright lads, below is a training plan I created that I've been following.
Thought I would share it so you guys can criticise it... :wink:

Monday
- Weights
- Swimming
- Circuit training

Tuesday
- Circuit training
- British Military Fitness
- Run 4.5miles

Wednesday
- Weights
- Swimming
- Jujitsu

Thursday
- Circuit training
- British Military Fitness
- Run 4.5miles

Friday
- Weights
- Swimming
- Circuit training

Saturday
- British Military Fitness
- Run 4.5miles
- Circuit training

SUNDAY - SLEEP!

===

WEIGHTS
I complete 3 sets of 10 reps. Below is my three day split.

Monday - Chest and Back
- Bench Press
- Lat pulldown
- Incline Bench
- Dumbell Row
- Chest Dip 3xFailure
- Pull ups 3xFailure
- Push ups 3xFailure

Wednesday - Legs
- Squats
- Leg Press
- Leg Curl
- Leg Extensions
- Calve Raises

Friday - Shoulders and Arms
- Military press
- Upright row
- Rear delt row
- Close grip benchpress
- Tricep dips 3xFailure
- Curl
- Preacher curl
- Hammer curl

===

CIRCUIT TRAINING
I have created three circuits that seriously punish you. Do them in a random order i.e. Circuit 3-1-2

I do these in two ways...
TYPE A - Do the exercise continuosly for 30 seconds, then pause for 30 seconds then do the next exercise etc...
TYPE B - Do the circuits in the same way as instructed on the Royal Marine site, i.e. Work out maximum and halve the figure. Do the circuit end to end without a break.

*text deleted**text deleted**text deleted**s with a pull up = do a squat thrust out, do a marine push up, squat in, jump into the air and grab the pull up bar, do a pull up, repeat... They hurt if you do them right.

CIRCUIT 1
- Marine push ups
- Sit ups
- Squat thrusts
- Pull-ups
- Flutter kicks
- Lunges
- Wide press-ups
- Half sits
- *text deleted**text deleted**text deleted**s with pull-up

CIRCUIT 2
- Tricep dips
- Dorsal raises
- *text deleted**text deleted**text deleted**s with pull-up
- Military press
- Half sits
- Squat thrusts
- Nieder Presses
- Crunches
- Marine press-ups
- Situps with twist
- Lunges

CIRCUIT 3
- Diamonds
- Cruchies with twist
- Squat Thrust
- Pull ups
- Flutter kicks
- *text deleted**text deleted**text deleted**s
- Marine press-ups
- Sit-ups
- *text deleted**text deleted**text deleted**s with pull-up
- Arm curls
- Dorsal raises
- Alternate squat thrusts

===

BRITISH MILITARY FITNESS
If you don't know what this is take a look... http://www.britmilfit.com

Hope this helps some of you guys.

 

[Ipodbob]

i work to hard to even contemplate doing that but if you can keep that up for a couples of months, hats off to ya.

 

[chrystal19]

Pretty similiar to mine yeah, except I run 6, 8 and 10 miles, but I only do bodyweight workouts as opposed to your rigourous WT.

 

[TheBaker]

That's pretty hardcore, I train hard and even I don't do that much. :biggrin:

I'd add in some running variations, like maybe HIIT every 2 weeks and a longer un

How long have you been doing it for? It looks very good aslong as you don't end up getting burnt out which I know I would but you probably have a higher level of fitness than me.

Also, where's the deadlifts?? :wink:

 

[Megalomaniac]

Mate a very hard-core training programme, and hats off to you if you can keep it going. But I think you are putting serious strain on your body and are likely to get an injury. You should give your body at least 2 recovery days per week. In order to get stronger the body needs time to repair it's self. Just my opinion.

 

[Stacka]

I was going to say where are your rest days....?

 

[Touchstone]

Aye that's too stressful on your body.

Circuit training after you've done weights is *text deleted**text deleted*e! You don't want to be doing press ups when you've trained chest, or running when you've trained legs!

I do weight training and circuits too, but on different days. Quite similar to your weight workouts. I need to up my running. But I always have Thursdays and Sundays off for rest. Every so often I take a Saturday off too.

 

[Priar]

The trouble is trying to incorporate circuit training, weights, running and swimming into a routine. Plus the BMF is awesome for testing your fitness.

You're right though I should have an additional rest day. I think this should be on Wednesday, but in order to do this, I would need to change the weights from a 3 day split to a 2 day split.

I have to do weights in the morning as the gym gets too busy in the evening and my gym membership stops me going after 3.30. I do the circuits in the evening. The swimming helps my body recover.
The CPO at my AFCO had a go at me for not incorporating weights into my routine, that's why I need it.
Also I see nothing wrong with doing circuit training and weights on the same day. In theory you're actually worse off doing circuit training the following day when your body is trying to recover.

Here is a modified plan...

Monday
- Weights
- Swimming
- Circuit training

Tuesday
- Swimming
- British Military Fitness
- Run 4.5miles

Wednesday
- Light Swimming (flush out the scar tissue)
- Jujitsu (Can't change this)

Thursday
- Weights
- British Military Fitness
- Run 4.5miles

Friday
- Swimming
- Circuit training

Saturday
- British Military Fitness
- Run 4.5miles
- Circuit training

SUNDAY - SLEEP!

Any of you guys want to post how you would structure the training?
The 4.5 mile runs have to follow the BMF sessions as I run home after them.