Dilraj Dhillon Posted July 10, 2011 Share Posted July 10, 2011 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 SommerRunning, build up to 40 miles per weekSwimming, haven't come up with a goal yetProposed routine:Monday: Calisthenics in the morning, Weight training in the eveningTuesday: Swimming in the morning, Running in the eveningWednesday: Calisthenics in the morning, Weight training in the eveningThursday: Swimming in the morning, Running in the eveningFriday: Calisthenics in the morning, Weight Training in the eveningSaturday: Swimming in the morning, Running in the eveningSunday: RestFinal 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. Link to comment Share on other sites More sharing options...
Blairbob Posted July 11, 2011 Share Posted July 11, 2011 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. Link to comment Share on other sites More sharing options...
Dilraj Dhillon Posted July 11, 2011 Author Share Posted July 11, 2011 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. Link to comment Share on other sites More sharing options...
Larry Roseman Posted July 19, 2011 Share Posted July 19, 2011 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? Link to comment Share on other sites More sharing options...
Aaron Griffin Posted July 19, 2011 Share Posted July 19, 2011 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 recoveryMake sure to eat A LOT. You're going to need it. Link to comment Share on other sites More sharing options...
Dilraj Dhillon Posted July 19, 2011 Author Share Posted July 19, 2011 My age: 19Fitness level: 160 pounds 6 ft, mostly muscle although I am quite slimAm I training for a triathlon? NoHow 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. Link to comment Share on other sites More sharing options...
Larry Roseman Posted July 20, 2011 Share Posted July 20, 2011 My age: 19Fitness level: 160 pounds 6 ft, mostly muscle although I am quite slimAm I training for a triathlon? NoHow 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! Link to comment Share on other sites More sharing options...
Dilraj Dhillon Posted July 20, 2011 Author Share Posted July 20, 2011 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 responseI 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. Link to comment Share on other sites More sharing options...
Larry Roseman Posted July 20, 2011 Share Posted July 20, 2011 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 responseI 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-termYou 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 Link to comment Share on other sites More sharing options...
Dilraj Dhillon Posted July 20, 2011 Author Share Posted July 20, 2011 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. Link to comment Share on other sites More sharing options...
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