Constructing a routine help please

[Dilraj Dhillon]

Things I want to include:

Weight training, 5 basic lifts outlined in Starting Strength by Mark Rippetoe (Bench, Squat etc)

Calisthenics, FBE's from Building the Gymnastic Body by Coach Sommer

Running, build up to 40 miles per week

Swimming, haven't come up with a goal yet

Proposed routine:

Monday: Calisthenics in the morning, Weight training in the evening

Tuesday: Swimming in the morning, Running in the evening

Wednesday: Calisthenics in the morning, Weight training in the evening

Thursday: Swimming in the morning, Running in the evening

Friday: Calisthenics in the morning, Weight Training in the evening

Saturday: Swimming in the morning, Running in the evening

Sunday: Rest

Final note: I have done the Calisthenics on one day and then running the next before and it is has been successful for me but I would appreciate any advice.

Thank you.

[Blairbob]

should be doable but if you are striving for some heavy lifts, too much cardio may tax your ability to recover. it depends on what intensity it's done.

[Dilraj Dhillon]

I am not going heavy on lifting. The running is going to be built up slowly I am not going to start at 40 miles a week. I just have to remember to start out slow (learned from previous experience lol).

Thank you for your reply.

[Larry Roseman]

I am not going heavy on lifting. The running is going to be built up slowly I am not going to start at 40 miles a week. I just have to remember to start out slow (learned from previous experience lol).

Thank you for your reply.

Please post your outcome after 1 week. I am very interested to see if you can type

Seriously, what is your age and fitness level? How long do you plan to workout each session?

Are you training for a triathalon?

[Aaron Griffin]

This is what I'd do.

M/W/F would be workout days. Tu/Th/Sat would be running days. Sunday is complete rest (you'll need it) - not even active recovery.

A "workout" would go as follows: Do your FSP based warmup, then SS lifts, and finish with related FBEs (around 3 sets of each)

For running, I'd follow the C25K program. Personally, I'd do it just Tu/Th, and save the whole weekend for recovery

Make sure to eat A LOT. You're going to need it.

[Dilraj Dhillon]

My age: 19

Fitness level: 160 pounds 6 ft, mostly muscle although I am quite slim

Am I training for a triathlon? No

How long do I plan on working out? Calisthenics routine is about 40 min without warm up and stretch, Weight training sessions will be about the same.

I am going to be putting the calisthenics and weight training in the same day as in M/W/F and the cardio on alternate days as phrak suggested, also taking the Sunday of.

Thank you for your input.

[Larry Roseman]

My age: 19

Fitness level: 160 pounds 6 ft, mostly muscle although I am quite slim

Am I training for a triathlon? No

How long do I plan on working out? Calisthenics routine is about 40 min without warm up and stretch, Weight training sessions will be about the same.

I am going to be putting the calisthenics and weight training in the same day as in M/W/F and the cardio on alternate days as phrak suggested, also taking the Sunday of.

Thank you for your input.

This is just my non-professional opinion which is wrong as often as right! You may take or leave what you like

But Is there an important reason for working out 2x day?

The problem with breaking up calestics and weight training is that you have to change, warm up, shower twice in the day.

Also you may lose momentum because energy sometimes doesn't really get going until the first half of the workout is over.

The idea of doing two sessions is to be able to do more volume however starting strength and GB are not very volume orientated training methods, and eventual overreaching would be my concern.

That said, are you training the same muscles with the weights such that you feel you need to have the long break in betrween? If they are different muscles can't the workout be combined? Generally at the gym I do a mix of weights and FBE that complement each other.

Nothing wrong with swimming although the arm work may impact your arm training the next day. It depends upon the duration/instensity as Blairbob mentioned. Light swimming is quite an excellent recovery activity though.

Some moderate pace/duration running is recommended for GB (see the long Cardio thread) and the chinese/russians use it.

My friends daughter is a level-10 13-year old, and the club has the kids running now - she has a 7 minute mile without very much training :twisted:

In summary, you may be trying to develop both attributes of strength and endurance together at equal levels.

This usually falls short of expectations . Generally it is best to focus on growing one while you maintain the other.

The adaptations required for one are somewhat contridictory to the other. Again, I'm not saying that it is impossible,

but it is more difficult and less likely to succeed.

Good luck!

[Dilraj Dhillon]

But Is there an important reason for working out 2x day?

The idea of doing two sessions is to be able to do more volume however starting strength and GB are not very volume orientated training methods, and eventual overreaching would be my concern.

Generally at the gym I do a mix of weights and FBE that complement each other.

Nothing wrong with swimming although the arm work may impact your arm training the next day. It depends upon the duration/instensity as Blairbob mentioned. Light swimming is quite an excellent recovery activity though.

Some moderate pace/duration running is recommended for GB.

Good luck!

Thank you for your response

I am sorry I don't understand what you mean by overreaching.

Finally I already do Calisthenics 3 days a week with running on off days and it works very well, so the two new elements I would add to training are the swimming and running. I will take your advice on having one workout session with weights and calisthenics.

[Larry Roseman]

But Is there an important reason for working out 2x day?

The idea of doing two sessions is to be able to do more volume however starting strength and GB are not very volume orientated training methods, and eventual overreaching would be my concern.

Generally at the gym I do a mix of weights and FBE that complement each other.

Nothing wrong with swimming although the arm work may impact your arm training the next day. It depends upon the duration/instensity as Blairbob mentioned. Light swimming is quite an excellent recovery activity though.

Some moderate pace/duration running is recommended for GB.

Good luck!

Thank you for your response

I am sorry I don't understand what you mean by overreaching.

Finally I already do Calisthenics 3 days a week with running on off days and it works very well, so the two new elements I would add to training are the swimming and running. I will take your advice on having one workout session with weights and calisthenics.

Overreaching: too much too quickly hurting performance in the short-term

You mean swimming and weights as far as new elements right?

If you are adding these, you need to decide what you are training for, endurance or strength.

Do one higher intensity and/or duration than the other.

That's all I'm saying. Doing both equally will generally lead to stagnation.

Feel free to experiment

[Dilraj Dhillon]

Cool thanks for the clarification.

I did mean adding swimming and weights, just a silly typo because of my tired brain lol.

I will definitely be experimenting.