Advice on training routine

#1
Well maybe you guys can help me with this.
atm i am doing as follows
Monday, Wednesday (1 set of exersizes), Friday :
4 x 5-7 heaves
4 x 16 tricep dips
4 x 30 sit ups
4 x 20 squats
4 x 12 max pess ups
4 x 20 dorsal raises
4 x 20 lunges
4 mile steady run followed by cool down

Tuesday, Thursday : 1.5 mile jog followed by 1.5 mile hard run
free weights
3 x 8-10 military press (21kg barbell)
3 x 8 bicep curls (21 kg barbell)
3 x 30 shoulder shrugs ( 10 kg dumbells)
3 x 15-20 squats (21 kg barbell)
3 x 30-40 side bends (10 kg dumbell)
3 x 40 sit ups

I can do my 1.5 mile run in just under 11 minutes, 7 is my max number of heaves, i have adsc on the 3rd August, and hoping to pass with a grade b, in terms of preparing for catterick, is this a good routine? (increasing distance of the monday, wednesday, friday run, and kgs on the weights as and when i can)
 
#2
Does'nt seem to be too much wrong with it; I'd add Bench Press and drop the reps on all the weights exercises to between 3 - 6. Reps of between 8 - 10 cause hypertrophy, and I would imagine you don't want to be carrying too much extra bulk during Basic.

Lower reps/heavier weights will increase strength and power without bulking you up too much.

Good luck.
 
#3
Okay thanks v much werewolf, more weight, less reps, cheers! :)
 
#6
Nope, low reps=low size increase.

There have been a few training programs on here recently, and this is probably the best I've seen. You've got plenty of rest and a variety of exercises. It may be worth doing different length runs rather than 4 miles 3 times a week (eg. a 3, a 5 and an 8 each week), but 4 miles should do you just fine.
 
#7
okay cheers...jew unit....lol.....i'm not exactly knowedgeable on health and fitness so it has taken me a while to get a good routine in order, im planning a 6 mile run soon, got the route worked out, il have a look at a 5 mile to, thanks for the advice, much appreciated 8)
 
#8
MikeS said:
Well maybe you guys can help me with this.
atm i am doing as follows
Monday, Wednesday (1 set of exersizes), Friday :
4 x 5-7 heaves
4 x 16 tricep dips
4 x 30 sit ups
4 x 20 squats
4 x 12 max pess ups
4 x 20 dorsal raises
4 x 20 lunges
4 mile steady run followed by cool down

Tuesday, Thursday : 1.5 mile jog followed by 1.5 mile hard run
free weights
3 x 8-10 military press (21kg barbell)
3 x 8 bicep curls (21 kg barbell)
3 x 30 shoulder shrugs ( 10 kg dumbells)
3 x 15-20 squats (21 kg barbell)
3 x 30-40 side bends (10 kg dumbell)
3 x 40 sit ups

I can do my 1.5 mile run in just under 11 minutes, 7 is my max number of heaves, i have adsc on the 3rd August, and hoping to pass with a grade b, in terms of preparing for catterick, is this a good routine? (increasing distance of the monday, wednesday, friday run, and kgs on the weights as and when i can)
If you think about what you will be doing in basic it is not going to involve bicep curls or shoulder shrugs. Think functional strength and what exercises can help with this. Chin ups/Pull up/Dips, good for helping you climb walls and obstacles etc, Burpees/Press ups - good for when you you a doing fire and manouvere type exercises i.e prepare to move, move! Sit ups/crunches/hanging leg raises - everyone needs a strong core otherwise you will end up with back problems. Also think about what you will be doing in circuits training etc Rope climbing is always good if you can get access to a climbing rope.

Exercises like bicep curls are what I call "Beach muscle" exercises i.e they make your arms look good but what purpose does that actually serve?
 
#9
Unfortunately i dont have access to a gym, just my bro in-laws free weights. What would you suggest replacing the curls and shrugs with?
 
#10
#11
Mag_to_grid said:
Dont you have a chin bar? Dips can be done between 2 chairs or as I do them, on elite rings attached to anything high. Job jobbed.

Elite rings: http://www.stemlerfit.com/page5.htm quite expensive however excellent piece of kit. Wish I had these on certain Op Tours I did when I had no access to a gym.

Chin up bar: http://www.amazon.co.uk/dp/B0014BOT1K/?tag=armrumser-21

I would say you dont really need anything else.

Yes i do have a chin up bar sorry, i do tricep dips, chin ups on mondays, wednesdays, fridays, how about replacing the bicep curls with some Upright rows, and the shrugs with lateral raise'?

i get my info on weight exersizes from here http://www.sportsinjuryclinic.net/strengthening/free_weights.php
 
#13
MikeS said:
I can do my 1.5 mile run in just under 11 minutes, 7 is my max number of heaves, i have adsc on the 3rd August, and hoping to pass with a grade b, in terms of preparing for catterick, is this a good routine? (increasing distance of the monday, wednesday, friday run, and kgs on the weights as and when i can)
You really want to be boosting your run speed too. You might want to just run on monday, wed & fri, then do the weights on the tues & thurs. You do need to build in a bit more rest or you'll blow up before hitting ITC.

Weights:
cut out the isolation moves (i.e. bicep curls), and concentrate on compound lifts (chest press, military press, chins, dips, squats & dead lifts). They'll build up your overall strength.

Running:
Monday - distance - 6-10 miles at jogging pace
Wednesday - speed - something like a fartlek session (i.e. 200 metres slow pace, 200 metres sprint) over a 2-5 mile circuit will build your speed up. A few hill sessions as well (i.e. 8 - 15 sprints up a steep hill) will build up your quads & lungs nicely ;)
Friday - tempo run - 2-5 mile at a reasonable pace.

Hope this helps
 
#14
eSeL said:
MikeS said:
I can do my 1.5 mile run in just under 11 minutes, 7 is my max number of heaves, i have adsc on the 3rd August, and hoping to pass with a grade b, in terms of preparing for catterick, is this a good routine? (increasing distance of the monday, wednesday, friday run, and kgs on the weights as and when i can)
You really want to be boosting your run speed too. You might want to just run on monday, wed & fri, then do the weights on the tues & thurs. You do need to build in a bit more rest or you'll blow up before hitting ITC.

Weights:
cut out the isolation moves (i.e. bicep curls), and concentrate on compound lifts (chest press, military press, chins, dips, squats & dead lifts). They'll build up your overall strength.

Running:
Monday - distance - 6-10 miles at jogging pace
Wednesday - speed - something like a fartlek session (i.e. 200 metres slow pace, 200 metres sprint) over a 2-5 mile circuit will build your speed up. A few hill sessions as well (i.e. 8 - 15 sprints up a steep hill) will build up your quads & lungs nicely ;)
Friday - tempo run - 2-5 mile at a reasonable pace.

Hope this helps

Its sure does :)
 
#15
Looks ok to me. To improve you want to be adding 1-2 reps on every set, each week for you mon, wed, fri exercises. The free weight routine you have at the moment will mainly result in conditioning and not a lot of muscle gain in the long run. I advise, for example, changing squats to 5x5. Start with a weight of 25kg, or whatever feels comfortable, get the technique right and add 2-4kg every week. Also look up starting strength on google.
 
#16
ok, so id be looking at varying my runs (introducing some sprinting/fartlek/hills)
Swapping out bicep curls and shrugs for upright rows and dead lifts maybe? (also increasing the weight and decreasing the reps)
And maybe droping out the tuesday thursday runs, possibly putting in an extra weight training session on a saturday, also some variations on heaves mixed in with the weight lifting sessions (wide grip etc)
 
#17
It also depends on what your goal is and what the fitness is needed for. for example, infantry puts high premium on upper body strength (for combat loads of 45 kg) and cardio-vascular uptake (stamina for extended periods of exertion). Acclimatization is important as well such that your fitness level needs to be developed in an environment (altitude, temp, humidity) like that in which you will operate. While work in gym etc. is important, getting out and doing activity that mimics operational activity is critical to minimize risk of injury (stress fractures, shin splints etc.).
 
#18
ok thanks, i dont go to a gym, i do the weights at home then go running around whatever route i have planned around where i live. There are also some sand dunes near mine so i may start some running across them. I did once but pushed it too much and got shin splints, went from doing 4 miles to trying to do 9 lol
 
#19
scriv184 said:
i thought more weight less reps made you bulk up?
No, eating more will :D


Hypertrophy is the main adaption when you lift a weight between 6-7 reps and 12 reps, if it's enough to make you struggle.

CNS adaption occurs primarily in reps 1-3/4, which is why olympic lifters, for their weight, are a damn site stronger then body builders.


edit- Mike- I would try and do some 400m sprints if I were you in place of one of those runs and have a longer run in there. However given the time, some faster runs to get your body used to a harder pace might be an idea, but you're doing 1.5 miles hard running, so that is covered.

edit- as someone suggested, some hill sprints wouldn't go a miss as well.
 
#20
I should have mentioned also that doing some activity in boots like you will wear in service is also a good idea.

In the USMC, the biggest fear trainees have is getting an injury that will eithe set them back in training or disqualify them. the best assurance of preventing this is to be in superb condition (not just physical fitness)--never be satisfied with minimum performance just to pass a test.
 

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