WillBrink
03-21-09, 08:56
If anyone is looking for a basic plan on how to get into solid condition, muscular conditioning or "functional strength" (vs shear strength or muscle mass) is important, and great cardiopulmonary condition is essential. A solid program for that would be a good "functional strength" routine and solid cardio program. Here's what you do:
Monday, Wed, Fri, use this gizmo called a TRX trainer:
TRX Info (http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT)
Those things are great for developing functional whole body strength vs "gym strength" and muscle mass.
Tue and Thurs, do low intensity aerobics via running (unless you have some injury etc that prevents you from running) using a heart rate monitor to optimize intensity. How to use a heart rate monitor:
http://www.runnersworld.com/article/0,7120,s6-238-267--1039-1-2X5-3,00.html
Finally, Sat you do HIIT training. HIIT training is VERY effective for conditioning beyond simple aerobics and bridges the gap between aerobics and resistance training both in effects and metabolically speaking. Good info on HIIT here:
http://www.youronlinefitness.com/Fitness_Articles/hiit_and_other_interval_training.php
Sunday, is 100% off!. No exercise of any kind. Just recoup. That's the schedule and it will get anyone into great condition all around. How fast a person will be able to jump into all that, depends on their starting point, so pace yourself and expect it to take a few weeks to a few month or so to be full speed at all that.
Although the above program will get most people into good overall condition, I also think many in the mil/le community over emphasize endurance over strength.
Given rest and good nutrition, that type of program is very effective, but of course variables such as goals, injuries, experience levels, etc, etc, all have to be taken into account.
The routine/program above is geared toward conditioning and can be done essentially anyplace.
A program I have used with people for example, is similar to what is above, but 2 of those days are done doing 80-90% 1 RM (3-6reps) basic movements of squats, deadlifts, weighted chins, etc. ergo, multi joint "bang for the buck" exercises. See other posts on this forum regarding progression models and common mistakes in program design.
A program with a greater emphasis on strength and muscle mass, For example:
Mond: upper body weights (using core multi joint exercises in the 80-90% 1RM range)
Tue: low intensity steady state aerobics (running, etc)
Wed: Lower body weights (using core multi joint exercises in the 80-90% 1RM range)
Thurs: same as Tue
Friday: whole body using TRX Suspension trainer.
Sat: HIIT training:
Sun: Off!
This is a tough routine, and attention to nutrition, rest, rehab, etc, is essential to benefit from it, much less survive it. Generally speaking a full 5-7 days off should be taken every 10-12 weeks when following the above. The above is similar to what I follow personally.
__________________
Monday, Wed, Fri, use this gizmo called a TRX trainer:
TRX Info (http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT)
Those things are great for developing functional whole body strength vs "gym strength" and muscle mass.
Tue and Thurs, do low intensity aerobics via running (unless you have some injury etc that prevents you from running) using a heart rate monitor to optimize intensity. How to use a heart rate monitor:
http://www.runnersworld.com/article/0,7120,s6-238-267--1039-1-2X5-3,00.html
Finally, Sat you do HIIT training. HIIT training is VERY effective for conditioning beyond simple aerobics and bridges the gap between aerobics and resistance training both in effects and metabolically speaking. Good info on HIIT here:
http://www.youronlinefitness.com/Fitness_Articles/hiit_and_other_interval_training.php
Sunday, is 100% off!. No exercise of any kind. Just recoup. That's the schedule and it will get anyone into great condition all around. How fast a person will be able to jump into all that, depends on their starting point, so pace yourself and expect it to take a few weeks to a few month or so to be full speed at all that.
Although the above program will get most people into good overall condition, I also think many in the mil/le community over emphasize endurance over strength.
Given rest and good nutrition, that type of program is very effective, but of course variables such as goals, injuries, experience levels, etc, etc, all have to be taken into account.
The routine/program above is geared toward conditioning and can be done essentially anyplace.
A program I have used with people for example, is similar to what is above, but 2 of those days are done doing 80-90% 1 RM (3-6reps) basic movements of squats, deadlifts, weighted chins, etc. ergo, multi joint "bang for the buck" exercises. See other posts on this forum regarding progression models and common mistakes in program design.
A program with a greater emphasis on strength and muscle mass, For example:
Mond: upper body weights (using core multi joint exercises in the 80-90% 1RM range)
Tue: low intensity steady state aerobics (running, etc)
Wed: Lower body weights (using core multi joint exercises in the 80-90% 1RM range)
Thurs: same as Tue
Friday: whole body using TRX Suspension trainer.
Sat: HIIT training:
Sun: Off!
This is a tough routine, and attention to nutrition, rest, rehab, etc, is essential to benefit from it, much less survive it. Generally speaking a full 5-7 days off should be taken every 10-12 weeks when following the above. The above is similar to what I follow personally.
__________________