One confused newbie

[cwood]

Good afternoon and welcome to my confusion,

Basic stats: 36 years old, 5’11”, 190 lbs (15 to 20 overweight). Very inflexible, out of shape (1 flight of stairs is cause for shortness of breath).

Exercise familiarity: I am familiar with Pavel’s KB & naked warrior stuff, Scrappers bodyweight stuff, Matt Furey’s bodyweight & strand stuff, Wiggy’s sandbag stuff, and of course Coach Sonnon’s work. I have played around with all of them at one time or another.

Materials at hand: Pavels KB books & videos & naked warrior book, Scrappers Mod 1 book & tape, Wiggys books, Fureys books & tapes, Coach Sonnons Be Breathed tape, Warrior Wellness tapes, Clubbell book & video, Core Cadre Curriculum book. Two 15 lb clubbells and a 1 pood kettlebell, still rings, pull-up and dip bars, various weight sandbags.

Current routine: For the last week I have been working out twice a day. In the AM I do some bridging (not to the nose so don’t freak out on me), 3 sets of hindu squats (25-30 reps), and 3 sets of hindu pushups (15 reps). In the PM I have been jumping rope for 5 sets of 1 minute intervals with 1 minutes rest between each interval. This is followed by some playing around with the clubbells (just trying to get a feel for them, no particular sets or rep scheme), some KB swings & presses (no particular sets/reps), 3 sets of 5 dips and 2/3 sets of 10 to 15 pushups. And yes I already know that the PM workout is haphazard to say the least.

Goals: Lose weight, gain wind/endurance, gain massive amounts of joint mobility & flexibility, pack on some lean muscle mass. Long term (next 2 to 3 years) I would like to take up MMA and I would like to train towards being able to start with no skills but with the conditioning of a champion.

Other particulars: I have one hour in the AM and one in the PM to dedicate to training. I would like to work in some AM practice of warrior wellness, keep some of the bodyweight exercises, keep the rope skipping and/or running for the fat burning benefits and somehow work in a density cycle with the clubbells.

Summary: I am one confused puppy with way too much on my mind. I need help designing a protocol that will meet my needs for the next 2 to 3 months that will get me back into working out. Any advice? Good ideas? Routines? Snide remarks?

Thanks in advance for the assistance. :D

[sammybaby]

Welcome to the site!

(Just a quick note: you should drop by the Welcome Mat forum and introduce yourself, and put your real name in your signature. It's the house rules 'round these parts. :) )

First - I'm a newbie, so take everything I say with a grain of salt.

Second - you have a lot of goals. That's good, but training to pursue all of them at the same time will likely result in achieving none of them. Pick one or two and focus on them.

Lastly, you may want to consider the Double-D protocol described in the CST magazine. It's good for muscular endurance and hypertrophy, and a perfect fit for someone with both a morning and evening session to train. I'm just coming to the end of a double-d program, and while I didn't have quite the results I was hoping for, I did make signifigant progress. I attribute my failures here to a somewhat nutty schedule: I had a lot of trouble nailing both workouts.

Best of luck to you, whatever you decide. Hopefully someone with some more experience than I will have some advice for you too.