my rountine so far

[carlj_1990]

please excuse the length of this post...
this is my current routine that i am starting at moment any comments would be good.. its close to the program i was doing a while ago except i excluded most body building stuff... and replaced with kettlebells...
Bodyweight workout(every morning)
-jumping jacks(200 or so)
-push ups(3x20)
-Raised leg push ups(3x15)
-pull ups(3x3)
-lunges(3x25)
-hindu push ups(3x15)
-dips(3x6)
-Sit ups(3x25)
-crunch(3x30)
-jump rope(about 5minutes)
-leg raises(3x20)
Stretches every night
kettlebell workout 1( 2 days a week)
-clean and jerk for 5min with 24kg
-snatch for 3min with 24kg
-rows with 40kg 3x20
-swings with 24kg for 3min
Kettlebell workout 2(1 time a week)
-5x5 L/R jerk with 32kg
-deadlift 100kg 3x5
-squats 40kg 3x15(because i dont have a rack)
-calf raises 40kg 3x20
Cardio workout 2 times a week
-bike 7 miles
-jump rope 3 minutes
-jog 25m 80 times
the days are as follows
-sunday bodyweight only
-monday kettlebell workout 1 and bodyweight
-tuesday bodyweight and cardio
-wednesday-bodyweight and kettlebell workout 2
-thursday bodyweight only
-friday bodyweight and kettlebell workout 1
-saturday bodyweight and cardio
if you think i need to make any changes tell me this is just my first layout i will also make some changes and put it up again if i find problems
or if this is too hard or easy

[jd]

hi carlj

just some quick thoughts

you dont have a rest day

too many chest exercises in your morning wo - 150 push ups & 18 dips versus 9 pull ups. lOng tern this is asking for trouble

will you be varying reps, resistance, times, distance, speed etc as you get further into the programme?

not much running considering your goal of completing the beep test

just some thoughts carlj

[nick77]

I disagree that you need to run to a lot to complete the beep test, it comes own to energy system training and increasing your lactic threshold through short, sharp intense bouts of effort.

There is alot to be said about technique with the beep test and one should practice it, but by no means do you have to pound the pavement for hours. I certainly only do this type of training and blitz it every year.

Rowing intervals with decreasing rest periods does a good job as doesn't sprinting intervals, kettlebell circuits. 3-5 mins of cleans.

I do agree that the workout isn't as balanced as it could be. Firstly you could try to think in terms of planes of movement. Am I doing more work on chest pressing movements compared to rowing. The same could be said for shoulder press - pull up, Squat - Deadlift.

I idea is to try and ensure you have stability and balance around major joints. For more info just google, people like Mike Robertson, Eric Cressy, Chad Waterbury etc

Cheers
:D

[jd]

yes i agree, no need to pound the pavement, wasnt suggested

as you suggest nick sprinting intervals work a treat