Changing routine

[adamwenn100]

I am now planning on changeing as you can see. I have passed my first couple of steps but want to build the fitness up more.

Can some give me a routine for a 4 day split. Monday, Tuesday, Thursday and Friday.

I would also like alot of press ups involved in this. Maybe train for them alone on wednesdays?

Running, 2.4km in 10 mins, shoukd I add this in after a session or wait for few hors then do it,

I wanna be a Royal Marine, in case any of you dont know what this is for

[SamForrest]

Mate,in all seriousness a bodybuilding split wont be of any use to you,even a powerlifting one for that matter..

From experience of having tried differnt splits,i say either a PPL (wouldnt really recomend it though,unless it was very simple), or what im doing (and the better of the two it think) doing a 5x5 session,once or twice a week.

Keep it simple

Dealifts
Squats
Bench

5x5 on them and thenif i have some gas left in the tank i either do that at the end of the week again or keep it simple and do 5x5 on Clean and Press and Pendaly Rows.


You want a strength program mate.Then do circuits. Now im sure youve been doing stuff already but change it about a bit.

The circuits i do are from the ross training forum (www.rosstraining.com/forum)

Forutine 500

100 Burpees
100 Medicine Ball Slams
100 Pushups
100 Bodyweight Squats
100 Pull-Ups

Stop when you need to,obviously you cant do 100 of each straight,so do 10,rest,10 etc.

Workout1
Burpees x 10
Pullups x 5
Burpees x 8
Powerovers x 20 (Pressups with a med ball in the middle,pushing OVER each time)
Burpees x 7
Medicine ball slams x 10
Repeat 4-6 times with as little rest as possible


Workout3
-Burpees x 7
-DB Snatches x 3 per arm (obviously with a heavier weight since it's only 3 reps)
-Burpees x 7
-DB Swings x 3 per arm (again, higher weight)
-Burpees x 7
-15 pushups
-rest 30 secs - 1 min

repeat 4-6 times




Deck of cards

Spades - Burpees
Clubs - Pressups
Diamonds - Squats
Hearts - PullUps
Jokers - Situps

For those not familier with this method you basically perform the number of reps to coincide with the card number.Or for things where you can do more, so situps,you double it. So a 8 of Diamonds would mean do 16 situps. No rest until pack is done,takes about 30 minutes

Tabata workouts are awesome as well. You do 20 sec mins max effort and 10 sec rest x 8. So for example Pressups,do all out for 20 seconds,get up rest for 10,that completed 8 times will be a 4 min tabata session.But do it with all your excersises,so sit ups pressups and pull ups,and burpees.



Sorry to hijack the thread with some info that wernt what you were expecting mate but i know what you wanna train for and im in the same boat myself. I spent all last year trying to train for cardio and endurance as well as a 3 day split for weights and it just dosnt work. Its almost counterproductive. The DOMS you get from heavy weights will mean you cant then do your circuits properly,and its none specific for your goals.

You want useable strength,so a 1/2 day a week strength program would be ideal,low reps,heavy ass lifting. Then swap some of your normall pressups etc in for a killer circuit like some of the above. They dont look like much,but trying to stick to somthing for 20+ minutes is a nightmare.


Hope that helps mate.

[Gareth83]

I agree with the above

[adamwenn100]

Those circuits look good. I am gonna try one of them tomorrow, and see how I get on. Thanks for the help Sam, repped!

[SamForrest]

No worries mate. I didnt wanna come across as completly disregarding your thread,just trying to point you in the best direction dude as were both looking to do the same thing.

I would say,workout 1 (Just edited my post as it was wrong!) would be ideal mate. If you go to your gym, or idealy can do them at home even better. All youll need is a pull up bar,and a medicine ball. And if you havnt you can subsitute it for another excersise (bodyweight squats max effort)

Workout1
Burpees x 10
Pullups x 5
Burpees x 8
Powerovers x 20 (Pressups with a med ball in the middle,pushing OVER each time)
Burpees x 7
Medicine ball slams x 10
Repeat 4-6 times with as little rest as possible


Its a quality circuit that will get you breating out of your ar**! The Burpees can be performed either with a jump or star jump at the end. And the power overs are like this,if what a little more manly! http://www.youtube.com/watch?v=jCTHLKNdcuE

Its tough, i done it yesterday and its certainly is differnt from doing straight sets of 20 pressups and situps,Will also help you 1.5mile time mate. A couple of intense conditioning circuits a week will help with your sprint times no end. They were just a few i knew, but like i say mate,get yourself over to the rosstraining forum and have alook around,theres countless workouts and bits of imformation over there.

I also like to do things after a cardio workout mate.So say for example your at your local park,doing a 1.5 mile run,or say a 15minute jog.Dont then just go into simple pressups afterwards,do a short but intense circuit. Somthing that will require you not to stop until the end.

I find anything that involves Burpees over 15 reps are a killer, you can use ha handfull of excersises and make an awesome circuit, eg.

15 Burpees
5 Pullups
25 Situps
10 Burpees
10 Clap pressups.

That x4 after a run will leave you hanging!

I cant wait to start running again when my shin splints clear up,im so determind now to re apply and my whole life revolving around joining up at the moment so any help you want me drop me a line. I dont know much,but if ive got any tips then there all yours

swirlyflake99@hotmail.com if youve got messenger

[MikeK]

Do loads of pressups, for example 20 when you get up and 20 before bed every day. Or maybe 4 x 10 throughout the day. They will shoot up!

[SamForrest]

Yeh they will mate,nout wrong with that. But its much better to put the excersises into a workout rather than just doing straight pressups. He needs to be able to train to do cardio,a run for example,then still crack out a 20 minute circuit being able to do loads of movements,bodyweight excersises,picking up mates (simulated by sandbag drills-excellent) Its much better to say swap 1/2 of the normal excersise routines for somthing a bit more hardcore imo!

Still, if you getting on with pressups by just doing them thats cool. I personally thing its better to go down the route of almost being too prepared. Some people that go for selection say "Oh you should never touch weights,youll be like arnie" I time and time again say if you know how to train,and how to eat,you wont get massive,yet you can still build a phenomenal core and postieriour chain that will help you no end as a soldier

Running and pressups is fine, gets your where you need to be. But id rather go down there knowing i can do all of that,and then still pick up some heavy ass weight and still run around not only having some strength but good conditioning and endurance.

Think like training for the military, like MMA training. Probably the closet you could get in real life tbh. Speed,aligity,explosive movements and endurance needed with a good base of strength