Please review my Training Program

[Monkey]

Hi All,

New to this so please be gentle.

My Goals in this program are to lose some body fat/weight (I need to drop around 20 pounds is my best guess) and to improve cardio/endurance and lower blood pressure . Basically I want to tone up and not get out of breath running for the bus and be generally fit :wink:

I have dumbells, barbells and a bench. I have no place to do chin ups/pull ups etc (although I keep looking!). I also have a push bike, HR monitor, a good pair of running shoes.

I am 31, weigh about 220 pounds and 6 feet tall (according to the BMI table I should be about 28 lbs less).

So this is my routine plan

Mon,Wed,Fri: Early morning rope work. 3 rounds of Skipping at 3 mins a round. Max 1 minute rest between rounds. Followed by 5 rounds of 2 minute GPP exercise (mainly jumping jacks, side to side jumps and body weight squats).

Mon,Tue,Fri: 40 minutes dumbell exercises. Focusing on Dumbell Swings, snatches, cleans, presses. The basics really. Going for 5 reps each arm for each exercise in a circuit of 10 (so a total of 50 swings with left arm, 50 swings with right arm etc.) No rest between exercises (apart from changing position). Maximum 60 secs between exercises.

Thu,Sat: 6 sets of 25 Double handed Dumbell Swings.

Tue/Thu: 6 x 3 minute skipping rounds. Mimimum rest. Hoping to introduce "activity" (such as push ups/crunches) into rest period when fitness allows.

Sun: 30-45 minute run/bike ride.

Also to incorporate 3/4 Ab sessions per week (alternating from session to session between Crunches, side crunches or Plank type exercises).

I am also doingvarious relaxation exercises and stretches on a daily basis (waiting for Z-Health tapes to arrive so will incorporate those when I get it). Also doing 2/3 days 20 minutes brisk walking at lunch.

Diet is obviously a consideration, I have stopped all carbonated drinks (previously 1.5 ltires cola a day was not unusual) and almost all alcohol (a couple of glasses red wine a week maybe). Will post some diet stuff on the appropriate page when I have time.

I was thinking of adding 3 Pavel PTP routines to the workout, using the deadlift and side press (or maybe deadlift/bench press). Views comments.


Looking forward to the responses.

Monkey

[bob_stra]

Nothing much to add to your post except to say -

- I have dumbells, barbells and a bench. I have no place to do chin
- ups/pull ups etc

Yes you do, you just haven't realised it yet ;-)

Door chins, IMHO, are even more fun than regular chins.

Stand near a sturdy door in your house. Grab a hold of the door palms down (is there any other way in this situation?)

One hand should be pretty close to the hinge side of the door, the other a little further away. It's my sneaking suspicion that this reduces the torque on the hinges.

Hang on the door to test it. Make sure your body is flush to the door - your belly / chest should be right on the surface of the door.

Now bend both knees whilst hanging.

I'm sure you can figure out the rest ;-)

PS: Playgrounds are an endless source of amusement. Look into that - chins, dips, muscle ups etc etc etc.

The rest of your program looks fine to me. How you doing on it - any sign of burn out / too much work? If so, half it.

[Monkey]

Good tip,

After I wrote that I remembered a play ground not too far from the house but run the risk of dig s*&t, glass and teenage boozers. Guess if I go early in the day this will be less of a problem (the teenagers not the dog s&^t :wink: ).

Anyone got any tips on pull ups etc.

ATB

Monkey

[bob_stra]

Good tip,

Anyone got any tips on pull ups etc.

ATB

Monkey

I can see you're mad keen on those pull ups ;-)

What sort of tips would you like? Alternatives to hanging off the back of a door?

The first thing that comes to mind is the Door Gym

http://www.abdoerorbitrek.com/doorgym.html

The second is this - grab two chairs. The backs of the chairs need to have some kind of hole - from lattice work or whatever. Most dinner chairs serve this purpose.

Line the chair up back to back. Seperate them about your shoulder width.

Take a broom and stick it between the chairs.

Lie on the floor, facing upwards, between the chairs. Grab the broom. Pull your chest to the broom while keeping your lower body to the floor. When you get good at that, you can explore ways of getting your lower and upper body off the floor.

IIRC that's called a reverse pullup.

There are also other things you can investigate like parallets, muscle ups using bunge cords (hanging off roof), rope climbing, hand stand pushups....etc.

The guys on animal ability will have some good stuff in their archives -

http://pub17.ezboard.com/fanimalabilityanimalability

Ditto -

http://pub58.ezboard.com/fbodyweightboardfrm1

[Monkey]

Thanks for that.

Will look at the doors at home (living in rented accom) but do not think they will support my weight.

Thanks for the other tips etc.

Monkey

[Monkey]

Hi All,

Does anyone have any experience with Pavels PTP routines and mixing them with the swings etc?

Regards,

Monkey

[circular]

The CST Training Program Design Help Desk is for CST related course design suggestions. For Pavel Tsatsouline's programs, feel free to go to his product support forum at his website.

Thank you,
RMAX.tv Productions Management

[Monkey]

Sorry :oops: