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  1. #1
    GEM_69's Avatar
    GEM_69 is offline New Member
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    Suggestions for my Training program?

    This is my Training program. I know there is alot of cardio but for what I'm training for it is required. This is what i'm currently doing, and I would assume the thing that will change is the weight when I go on my first cycle. I alternate through lifting and cross fit. I would appreciate if someone could look at it and tell me if it is good enough. Like I said keep in mind that I am training for something specific so I can take suggestion as far as weight lifting but the cross fit/ swim and cardio are taliored to what I need.

    Cross fit Week

    Mon- Push up workout (300-incline, 300- regular fist) 100 burpees for time

    Tue- Log PT (50 up and over/2 minutes break/Extended arm 2:00) X 6 (20 curls/10 presses) X4

    Wed- Back/ Abs

    Thu-Rest

    Fri- Legs (4 count flutter kicks- 100) X3 (100 air squats)(50 weighted 40lbs lunges)X2/ Abs

    Sat- Rest

    Sun- Rest

    Lifting Week

    Mon- Chest
    Tue- Shoulders/Bi/Tri
    Wed-Back/Abs
    Thu-Rest
    Fri-Legs/ Abs
    Sat- Rest
    Sun- Rest



    Swim and Cardio program

    Swimming program
    Mon- 500 meter (fins)/ 500 meter for time/ 500 meter split- breast, free, Side
    Tue-500 meter split- side (sprints)/500 meter slow
    Wed-1 mile (fins)/ 1 mile without
    Thu-Rest
    Fri-500 meter self paced
    Sat- Rest
    Sun- Rest

    Running Program
    Mon- 4 mile for time (less than 32 min)
    Tue- 3 miles split interval (6 mile sprint, 2 mile sprint) (1-2 min rest in between)
    Wed- 6- 9 mile run slow paced
    Thu- 6 mile sprints
    Fri- 1 mile for time
    Sat- Rest
    Sun- Rest
    Last edited by GEM_69; 09-01-2010 at 11:42 AM.

  2. #2
    UberSteroids's Avatar
    UberSteroids is offline Anabolic Member
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    What is your goal as to weight lifting? What do you want to achieve from lifting weights? Do you want to increase muscle mass and strenght? Or?

  3. #3
    GEM_69's Avatar
    GEM_69 is offline New Member
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    actually the main reason that I want to cycle is to be able to train harder then I am now and build the muscle memory for faster runs/swims and endurance in lifting. I've been training like this for a long time and have tweaked my training in all kinds of ways to gain the result I want and I've been at a platue for about a year and a half, so I'm looking to turn it up and blast through it. Any muscle mass that comes with that is just a plus. I plan on cycling more for muscle mass in around six years when I will no longer need that endurance.

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