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I am scheduled to go to an academy in May so my training is going to be mostly focused on conditioning for running, swimming, and calisthenics. First log I've ever made, but I figured this is really the first time I've ever trained for something by myself so this will help me stay committed.
I've been doing strength training focusing mostly on deads/squats/bench and front squats since the beginning of January keeping the reps low and weight heavy (for me) now I'm going to focus more on not so much stressing my CNS and drop the weight and bump up the volume a bit.
Current stats are 190 lbs @ 5'10
Bench- 260 lbs
Dead - 425 lbs
Back Squat ATG - 260 (just recently started squatting again after years of nothing but goal is to back squat 315 atg by the end of this program... my legs are naturally big (27 inches) so I self admittedly have neglected this area (strength wise) for probably 10 years)
1.5 mile run @ 10:15
Goal by the end is to run 1.5 miles in under 9 minutes and 30 seconds.
So my main goal here is conditioning not strength and probably to lose 15 to 20 lbs by May. I've written out my program for the next 6 weeks then ill reassess and see what needs to be worked on and go from there. Program is as followed starting today:
This 6 week program will end on April 2nd and i'll reassess and then plan out the next 5 weeks and see what needs to be improved on. My weightlifting looks more like a bodybuilding split, before I was doing a more conventional powerlifting split but am easing up on the weights.
I'll log the specifics of each day. The Ross training workouts will be workouts that are either identical or similar training from Ross Enamait's page and the plyometric workouts are similar but are pretty brutal workouts from my MMA days and i'll post what I do on those days.
Thanks for reading!
****UPDATE*****
Alright second half of my training schedule. I've cut back on the volume and added an extra rest day. If I'm feeling froggy ill add some workouts. Last one was a bit rough for me and I did not enjoy it. I'll probably taper that final week as in day 78 is when ill be at the academy. My weight was 186 this week.
If I can get down to 176 that'd be awesome but as long as I'm under 180 ill be happy.
DAY 43
Rest
Day 44
Chest/Back workout
Monster Workout
Day 45
1.5
Mile Run Fast as possible
Day 46
Leg/Shoulders
SWIM
Day 47
Run 6 Miles
Day 48
Chest/Triceps/Abs
SWIM
Day 49
REST
Day 50
REST
Day 51
Chest/Back
Hill Sprints
Day 52
3 Mille Run
Day 53
Legs/Shoulders
Monster Workout
Day 54
1.5 mile run AFAP
Swimming
Day 55
Chest/Triceps/Abs
Ruck Sack March
Day 56
REST
Day 57
REST
Day 58
Chest/Back
SWIM
Day 59
1.5 mile run AFAP
SWIM
Day 60
Legs/Shoulders
MONSTER WORKOUT
Day 61
Hill Sprints
Day 62
Chest/Triceps/Abs
3 Mile Run AFAP
Day 63
Rest
Day 64
REST
Day 65
Chest/Back
1.5 Mile Run AFAP
SWIM
Day 66
RUCK SACK MARCH
Day 67
Legs/Shoulders
Hill Sprint
Day 68
Monster Workout
Day 69
Chest/Triceps/Abs
3 mile run AFAP
Day 70
REST
Day 71
REST
Day 72
Chest/Back
1.5 mile run AFAP
SWIM
Day 73
Ruck Sack MARCH
Day 74
Legs/Shoulders
Bas Rutten Workout
Day 75
Monster Workout
Day 76
Chest/Triceps/Abs
3 mile run AFAP
Day 77
REST
I've been doing strength training focusing mostly on deads/squats/bench and front squats since the beginning of January keeping the reps low and weight heavy (for me) now I'm going to focus more on not so much stressing my CNS and drop the weight and bump up the volume a bit.
Current stats are 190 lbs @ 5'10
Bench- 260 lbs
Dead - 425 lbs
Back Squat ATG - 260 (just recently started squatting again after years of nothing but goal is to back squat 315 atg by the end of this program... my legs are naturally big (27 inches) so I self admittedly have neglected this area (strength wise) for probably 10 years)
1.5 mile run @ 10:15
Goal by the end is to run 1.5 miles in under 9 minutes and 30 seconds.
So my main goal here is conditioning not strength and probably to lose 15 to 20 lbs by May. I've written out my program for the next 6 weeks then ill reassess and see what needs to be worked on and go from there. Program is as followed starting today:
Day 1- 5 Mile Run
Day 2-
Chest/Back workout
Ross Training Plyo Workout
Day 3 - 3 mile run
Day 4 - Legs/Shoulders Workout
Bas rutten workout
Day 5 - Ross training workout
Day 6 - Biceps/Triceps/Abs
Run 3 miles
Day 7 - REST
Day 8 - 6 mile run
Day 9- Chest/Back
Ross Training Plyometric workout
Day 10- Run 4 miles
Day 11- Legs/Shoulder workout
Bas Rutten workout
Day 12- Plyometric workout
Swimming
Day 13 - Biceps/Triceps/Abs
Run 4 miles
Swimming
Day 14- REST
Day 15 - Run 3 miles
Day 16 - Chest/Back
Ross Workout
Day 17- Run 4 miles
Day 18- Swim
Legs/Shoulders
Bas rutten workout
Day 19- SWIM
Plyo workout
Day 20- Biceps/Triceps/Abs
Run 7 miles
Swim
Day 21 - REST
Day 22- Run 3 miles
Day 23 - Chest/Back
Ross Training
Day 24 - Run 4 miles
Day 25- Legs/Shoulders
Bas Rutten Workout
Day 26 -
SWIM
Plyometric Workout
Day 27- SWIM
Biceps/Triceps/Abs
Run 8 miles
Day 28- REST
Day 29- Run 3 miles
Day 30- Chest/Back
Ross Training
Day 31- Run 4 miles
Day 32 - Legs/Shoulders
Bas Rutten workout
Day 33 -
SWIM
Plyometrics
Day 34- SWIM
Biceps/Triceps/Abs
Run 9 miles
Day 35- REST
Day 36- Run 3 miles
Day 37-
Chest/Back
SWIM
Ross Training Workout
Day 38- Run 10 miles
Day 39- SWIM
Legs/Shoulders
Bas Rutten Workout
Day 40- SWIM
Plyometric Workout
Day 41- Biceps/Triceps/Abs
Run 3 miles
Day 42 - REST
Day 2-
Chest/Back workout
Ross Training Plyo Workout
Day 3 - 3 mile run
Day 4 - Legs/Shoulders Workout
Bas rutten workout
Day 5 - Ross training workout
Day 6 - Biceps/Triceps/Abs
Run 3 miles
Day 7 - REST
Day 8 - 6 mile run
Day 9- Chest/Back
Ross Training Plyometric workout
Day 10- Run 4 miles
Day 11- Legs/Shoulder workout
Bas Rutten workout
Day 12- Plyometric workout
Swimming
Day 13 - Biceps/Triceps/Abs
Run 4 miles
Swimming
Day 14- REST
Day 15 - Run 3 miles
Day 16 - Chest/Back
Ross Workout
Day 17- Run 4 miles
Day 18- Swim
Legs/Shoulders
Bas rutten workout
Day 19- SWIM
Plyo workout
Day 20- Biceps/Triceps/Abs
Run 7 miles
Swim
Day 21 - REST
Day 22- Run 3 miles
Day 23 - Chest/Back
Ross Training
Day 24 - Run 4 miles
Day 25- Legs/Shoulders
Bas Rutten Workout
Day 26 -
SWIM
Plyometric Workout
Day 27- SWIM
Biceps/Triceps/Abs
Run 8 miles
Day 28- REST
Day 29- Run 3 miles
Day 30- Chest/Back
Ross Training
Day 31- Run 4 miles
Day 32 - Legs/Shoulders
Bas Rutten workout
Day 33 -
SWIM
Plyometrics
Day 34- SWIM
Biceps/Triceps/Abs
Run 9 miles
Day 35- REST
Day 36- Run 3 miles
Day 37-
Chest/Back
SWIM
Ross Training Workout
Day 38- Run 10 miles
Day 39- SWIM
Legs/Shoulders
Bas Rutten Workout
Day 40- SWIM
Plyometric Workout
Day 41- Biceps/Triceps/Abs
Run 3 miles
Day 42 - REST
I'll log the specifics of each day. The Ross training workouts will be workouts that are either identical or similar training from Ross Enamait's page and the plyometric workouts are similar but are pretty brutal workouts from my MMA days and i'll post what I do on those days.
Thanks for reading!
****UPDATE*****
Alright second half of my training schedule. I've cut back on the volume and added an extra rest day. If I'm feeling froggy ill add some workouts. Last one was a bit rough for me and I did not enjoy it. I'll probably taper that final week as in day 78 is when ill be at the academy. My weight was 186 this week.
If I can get down to 176 that'd be awesome but as long as I'm under 180 ill be happy.
DAY 43
Rest
Day 44
Chest/Back workout
Monster Workout
Day 45
1.5
Mile Run Fast as possible
Day 46
Leg/Shoulders
SWIM
Day 47
Run 6 Miles
Day 48
Chest/Triceps/Abs
SWIM
Day 49
REST
Day 50
REST
Day 51
Chest/Back
Hill Sprints
Day 52
3 Mille Run
Day 53
Legs/Shoulders
Monster Workout
Day 54
1.5 mile run AFAP
Swimming
Day 55
Chest/Triceps/Abs
Ruck Sack March
Day 56
REST
Day 57
REST
Day 58
Chest/Back
SWIM
Day 59
1.5 mile run AFAP
SWIM
Day 60
Legs/Shoulders
MONSTER WORKOUT
Day 61
Hill Sprints
Day 62
Chest/Triceps/Abs
3 Mile Run AFAP
Day 63
Rest
Day 64
REST
Day 65
Chest/Back
1.5 Mile Run AFAP
SWIM
Day 66
RUCK SACK MARCH
Day 67
Legs/Shoulders
Hill Sprint
Day 68
Monster Workout
Day 69
Chest/Triceps/Abs
3 mile run AFAP
Day 70
REST
Day 71
REST
Day 72
Chest/Back
1.5 mile run AFAP
SWIM
Day 73
Ruck Sack MARCH
Day 74
Legs/Shoulders
Bas Rutten Workout
Day 75
Monster Workout
Day 76
Chest/Triceps/Abs
3 mile run AFAP
Day 77
REST
Last edited: