Simply put, I want to get more physically fit. However, I'm not doing this to look good (although this would help), or to compensate for something (you know who I'm talking about :P ;) ). I'm wanting to get physically fit with the express purpose of being able to fight better. This means I want durability, flexibility, and raw strength. There's only one problem; I have absolutely no clue whatso-f#$king-ever as to how I should go about this. One of the ideas I've come up with is to wear weighted clothing whenever possible for constant endurance and strength training, but I'm not too sure about anything else. Can any of you meatheads help me out? |^_^|

Different Methods will work for different people, but you can make a regime that focuses on one body part per day. For example, on Mondays train your biceps, on tuesday train your pectorals, etc.

 

A few basic exercises for upper body strength are:

Wrist curls, Bicep curls, Hammer curls, Dumbbell Tricep extensions, Tricep Dips, Dumbbell kickback and Dumbbell flys.

 

Obviously there are more exercises.

 

For duration, you'll want to be able to max out at 10 repetitions before muscle failure (where you cannot physically do another rep without rest). After the first set, wait 30 seconds then do the second set, then a minute after that do the third set. You want to do as many different exercises that focus on the body part within 45 minutes to 1 hour.

 

This is the regime I've used for a while and it's working pretty well, but that does not guarantee that it will work for you, or anyone else.

 

You should search 'tricep exercises', 'bicep exercises', 'chest exercises' and things like that. Since you want to fight, you'll need to train your legs as well. The best way to do this is resistance training (where you are fighting against a force) for example, swimming, cycling etc.

 

 

EDIT: I forgot to mention that for endurance you'll want lower weight with more reps, for muscle gain you'll want more weight and less reps. So if you could do 10 reps with a 10kg dumbbell for Muscle Gain, do 20-30 reps with a 5kg weight per set for endurance.

Don't worry about building strength in your arms and legs, that is really secondary stuff. What you want to do is work on your core strength. It's far more important. I'm talking abs, obliques, glutes, lats, traps, erector, to a lesser extent pecs. DON'T NEGLECT YOUR BACK AND NECK. So many people stress over arms and abs.

 

Next comes endurance and technique. As hobgoblin said, lower weight, more reps. Don't worry, you will still build muscle, your gains will be slower but power isn't everything. Don't neglect cardio. We all hate it, but it plays a big part.

 

When I train teenagers, I generally stick to the follow:

 

Weeks 1 - 6: 7 hours core and cardio, 3 hours technique

Weeks 7 - 12: 6 hours gym, 4 hours technique

Weeks 13 - 18: 4 hours gym, 6 hours technique

Weeks 19 - 24: 5 hours gym, 5 hours technique.

 

It's 10 hours per week, just thought I should clarify. This is under the assumption they will do extra cardio in their own time after the first 6 weeks. The real difficulty is stopping them from doing heavier weights to try and build muscle faster. Well, keeping them in the gym at all is probably harder!

 

By the end of the 6 months they are ready to start training with the club full time or, in rare cases, sign up for another 6 months for advanced classes.

 

Source: Been a qualified personal trainer for 6 years, 12 years of kickboxing, 5 years of judo, 5 years of KM (6 years next month!)

http://www.crossfit.com/

 

Read as much of the site as you can, it's exactly what you're looking for.

Assassin_696, where in all the Hells did you find this?!?! :shock:

Assassin_696, where in all the Hells did you find this?!?! :shock:

The internet?

Go to the gym and do a starting strength routine. Like this:

http://goonlifter.wikispaces.com/sean10mm%27s+Modified+Starting+Strength

 

And read about nutrition:

http://goonlifter.wikispaces.com/Alfalfa%27s+Nutrition%2C+Rest%2C+and+Supplement+Beginner+Guide

 

First couple times get someone who works there to check your technique as you do the workout, but don't let them talk you out of doing them.

 

What's your age/weight/height by the way?

lower reps, higher weight for strength

higher reps, lower weight for endurance

 

[hide][/hide]

Assassin_696, where in all the Hells did you find this?!?! :shock:

 

It was linked to (and mentioned a lot) on a strength training website I used, so I checked it out over the summer. A lot of military/policeman/fireman types use it because it's simply the best GPP (general physical preparedness) program out there. Their philosophy is basically: specialistion is for insects, be quite good at endurance events, interval training, power lifting, strength lifting, gymnastics and you'll be the ideal all round athlete.

 

The problem with training "programs" for military types is that you can't simulate the demands of combat in one program and just repeat it, because they vary. It's better to be conditioned for lots of eventualities which you can't predict, which is what CrossFit does.

 

To give a concrete example, a lot of armies train by doing long jogs together, which might be fine for discipline and pretty good for fitness but it doesn't prepare you for the time you have to sprint 400m, climb a wall, kick a door down, jump a gap, run 4000m and do it all again.

Whilst I understand the benefit of higher reps over low reps when compared to endurance/strength gain; I must disagree with the above advice on a few key points.

 

As a starting lifter, I would recommend core exercise as the poster above said. However I would not recommend starting with a high rep routine simply due to the fact that your physical conditioning may not be to level that your current muscular structure would be able to support. I would instead recommend that you look at the under effects before thinking too far into your work out routine.

 

First and foremost you should start reading on nutritional health. And I'm not talking about Bodybuilding.com articles with some half assed opinion one what someone thinks you should do. Rather you should focus on the actual science behind your body and how it takes and holds the nutritional support that you give it. As a basis you should establish your eating routine before even thinking of hitting a gym. In my opinion.. Your work out is no more or less than 20% of the game when it comes to physical fitness. Rather, I feel that diet and proper meal cycles are the base fundemental that must be developed before jumping head first into the world of the alpha male.

 

Second, you need to make yourself mentally ready. In doing so you will find motivation in what you do, and in doing so you will be driven to succeed and see results rather than waiting for something that may never come. Set goals for yourself before you even step foot in the gym. Ensure that they are reasonable goals and not some excessive intergalactic pile of musclemag trash. Be realistic to what you think you can do.

 

As far as your diet..

 

Water- Drink this all day, every day. Supplement with Crystal light if you can't stand the taste. Drinking water keeps your body in a hydrated state and also drastically decreases water retention in key areas such as the stomach,wrists and calfs.

 

Sodium- Or in basic principals, Salt. Watch your sodium intake. While sodium is indeed needed for the body to maintain hydration. Too much of it has adverse effects on your circulatory system and also causes water retention.

 

Eating Habbits- Take everything you think you know about food and discard it. As a basis you need to start eating smaller meals spread throughout the day. When you eat, your body will digest food, in turn causing your metabolism to peak for approximately 2 hours. So as a rule of thumb, aim to eat 6 small meals a day, two hours apart, whilst drinking all the water that you want. Also, as a rule of thumb the last meal of your day should be light on carbs, however not too light that you will turn catabolic by morning. So in practice.. Eat some natural oatmeal before heading to sleep. This ensure natural muscle retention and restoration while keeping the metabolism slightly active through your sleep.

 

Absolutely NO-

Carbonated beverages E.G. Coca Cola.

Gatorade- Worthless to your body unless you are in the middle of an extremely intense situation such as a football game. Should not be drinking just for the taste. Too much sodium,sugar and worthless calories.

Candy- To include every candy bar you can think of down to the simplest of breath mints. In short, they do nothing for your body other than provide worthless fats,carbs and calories that will stack up.

 

 

Exercise- Hit every muscle group. Follow prescribed methods above in this thread for great effect. As a key, you wish to isolate a single muscle group per day. In theory doing so gives adequate rest before your next session with the same group. Also, as a truth.. You can't get biceps without working your back. Your shoulders won't grow without working your chest, and your chest isn't going anywhere without working everything. Core,Core,Core.. thats what you need to work on. Deadlift,Squat,Flatbench(and potentially legpress). ((I seriously do not recommend deadlifting on your own.. Head to a gym, and speak to someone who is performing the deadlift, then speak to a trainer at the gym and have them show you the correct way to obtain proper form when performing a deadlift. Deadlifts are in my opinion the most amazing exercise a person can do. However, if don't improperly, it will ruin you- Period ))

 

 

 

==

Afternote: Everything in this post is my own personal opinion. It is not to be taken as truth and should be discarded just as every other post is on a forum. Read at your own risk.

 

A little about me : I'm Active duty, Military.

Valor, before I start you should know that I agree with the vast majority of what you're saying. I just want to chip in my own opinions and clarify a few things.

 

Whilst I understand the benefit of higher reps over low reps when compared to endurance/strength gain; I must disagree with the above advice on a few key points.

 

I don't quite understand this point, are you saying CrossFit is a high rep program? It's not, it's varied. I.e. one day might be deadlift 7x1RM and another might be a high rep routine.

 

As a starting lifter, I would recommend core exercise as the poster above said. However I would not recommend starting with a high rep routine simply due to the fact that your physical conditioning may not be to level that your current muscular structure would be able to support. I would instead recommend that you look at the under effects before thinking too far into your work out routine.

 

Yeah, I should have said I certainly wouldn't recommend starting with the CrossFit Workout of the Day's as they are written, they'd be far too intense and just lead to overtraining. But this forum (http://www.crossfitbrandx.com/index.php/forums/viewforum/16/) scales each workout to levels appropriate to every level. I'd recommend starting at the lowest level, seeing how you feel (particularly with the heavy lifts, if you're not used to them your muscles will be sore afterwards, but your body soons adapts to this).

 

First and foremost you should start reading on nutritional health. And I'm not talking about Bodybuilding.com articles with some half assed opinion one what someone thinks you should do. Rather you should focus on the actual science behind your body and how it takes and holds the nutritional support that you give it. As a basis you should establish your eating routine before even thinking of hitting a gym. In my opinion.. Your work out is no more or less than 20% of the game when it comes to physical fitness. Rather, I feel that diet and proper meal cycles are the base fundemental that must be developed before jumping head first into the world of the alpha male.

 

Whilst I agree on the importance of proper nutrition, from my own experience I find it very difficult to eat "properly" when I haven't done any exercise for a while. Case in point, when I came to university I couldn't get into the gym for the first few weeks and none of the sport had really started. I generally went off my food, didn't feel well and lost weight (probably muscle, I don't have much fat). As soon as I started exercising again I felt much better and could eat properly again. This might just be me, but I wouldn't worry too much about sorting your diet out before going to the gym. As long as you know how to lift safely and correctly (and the Crossfitters are sticklers for good form, see their forum) then you should be okay.

 

Second, you need to make yourself mentally ready. In doing so you will find motivation in what you do, and in doing so you will be driven to succeed and see results rather than waiting for something that may never come. Set goals for yourself before you even step foot in the gym. Ensure that they are reasonable goals and not some excessive intergalactic pile of musclemag trash. Be realistic to what you think you can do.

 

Absolutely agree.

 

As far as your diet..

 

Water- Drink this all day, every day. Supplement with Crystal light if you can't stand the taste. Drinking water keeps your body in a hydrated state and also drastically decreases water retention in key areas such as the stomach,wrists and calfs.

 

I think this is slightly extreme advice. See this article (http://www.npr.org/templates/story/story.php?storyId=89323934) about the myths of the need for high water intake. Basically, be fully aware of dehyrdration and make sure you drink plenty during and after a workout. But you don't have to overdo it.

 

Sodium- Or in basic principals, Salt. Watch your sodium intake. While sodium is indeed needed for the body to maintain hydration. Too much of it has adverse effects on your circulatory system and also causes water retention.

 

Eating Habbits- Take everything you think you know about food and discard it. As a basis you need to start eating smaller meals spread throughout the day. When you eat, your body will digest food, in turn causing your metabolism to peak for approximately 2 hours. So as a rule of thumb, aim to eat 6 small meals a day, two hours apart, whilst drinking all the water that you want. Also, as a rule of thumb the last meal of your day should be light on carbs, however not too light that you will turn catabolic by morning. So in practice.. Eat some natural oatmeal before heading to sleep. This ensure natural muscle retention and restoration while keeping the metabolism slightly active through your sleep.

 

Absolutely NO-

Carbonated beverages E.G. Coca Cola.

Gatorade- Worthless to your body unless you are in the middle of an extremely intense situation such as a football game. Should not be drinking just for the taste. Too much sodium,sugar and worthless calories.

Candy- To include every candy bar you can think of down to the simplest of breath mints. In short, they do nothing for your body other than provide worthless fats,carbs and calories that will stack up.

 

I agree on the point of more small meals, but the specific advice (I.e. no coca cola etc) seems to be more akin to what a professional athelete or bodybuilder might follow. Again, I think this is a little extreme for someone who is starting from scratch. Essentially, moderation is king, and it depends on your goals. Since I'd imagine the OP just wants a broadly healthy physique then the occasional coke or chocolate bar really won't hurt.

 

 

Exercise- Hit every muscle group. Follow prescribed methods above in this thread for great effect. As a key, you wish to isolate a single muscle group per day. In theory doing so gives adequate rest before your next session with the same group. Also, as a truth.. You can't get biceps without working your back. Your shoulders won't grow without working your chest, and your chest isn't going anywhere without working everything. Core,Core,Core.. thats what you need to work on. Deadlift,Squat,Flatbench(and potentially legpress). ((I seriously do not recommend deadlifting on your own.. Head to a gym, and speak to someone who is performing the deadlift, then speak to a trainer at the gym and have them show you the correct way to obtain proper form when performing a deadlift. Deadlifts are in my opinion the most amazing exercise a person can do. However, if don't improperly, it will ruin you- Period ))

 

You seem to contradict yourself a bit here. You rightly highlight the importance of compound lifts (squats, deadlifts etc) but then suggest a split part single muscle group per day routine that bodybuilders might use. I have a very low opinion of such programs, real world situations rarely require something that simulates a bicep curl or lateral raise, but would require something like a deadlift or the explosive power that a clean will give you. Over the summer I squatted heavy three times a week, that's not isolation, but it worked far better than any of the programs for bodybuilders I followed years ago.

 

But as Valor regarding his post, these are just my opinions. I've been going to the gym for about three years now and since I've never had a personal trainer or personal training session in my life i've had to read a lot and try out a lot to see what works best. I think I now know a fair bit about fitness and what works. There is a wealth of information on the CrossFit website about technique, training philosophy, metabolism, diet and everything else that is worth reading even if you don't follow the program. Personally, I don't follow the program myself. Over the summer I was doing a 5x5 strength program and then progressed/changed to a strength orientated version of CrossFit called CrossFit Football. Now that i'm at uni and rowing four times a week I have less time in the gym, so tend to focus on heavy compound movements when I'm in there.

 

So do as much research as you can, take everything we say with a pinch of salt and form your own opinions. Good luck!

I agree with your points and your compounding input, Assassin. However my thread was not directed at you or Crossfit, it was merely my personal opinion on muscular fitness.

 

As for my contradiction..

 

I feel that the body building techniques that I did reference have benefitial effects, and as a result I felt it relative to the users question. However you do indeed make a valid point.

 

You are also spot on. My routine follows a very strict protocol and could fall under the bodyguilding genre of physical fitness. However, who lifts without wishing to see the visual effects of hard work? I recommend a bodybuilding routine that is modified to the users specifications and goals.. Only due to the fact that seeing the results adds to the motivational presence that is absolutely needed to sustain adequate dedication.

 

EDIT-

 

To touch base on crossfit.

 

Crossfit is about as extreme of a training you will find in the civilian sector. However proper research into your local

crossfit program is needed to ensure proper methods are being taught. Recently Crossfit has been plagued with imitations

and half assed impersonations claiming to be crossfit. In short, go watch a crossfit training session... If the patrons

aren't dragging their half dead bodies across the floor and or vomiting, then it's being done incorrectly.

Absolutely NO-

Carbonated beverages E.G. Coca Cola.

 

Bad blanket ban there. Soda water is great. You'd be surprised how many people I have come through the gym with their nutrional plans and see them drinking 5 or 6 litres of water but getting nowhere near the RDI of Salt. I believe it's called seltzer (sp?) in the states? Anyway, soda water is fine to drink. The big 3 are water, milk and soda water. Learn to live off these bad boys.

Part of my main problem with some of this are these facts. One, I don't have access to any sort of gym in my area whatsoever. Two, I don't know anything about what sort of equipment to get, or the vast majority of these exercises period. If at all possible, can someone just give me a good list of things I should get and a basic exercise plan for newbies (preferably, the only thing that needs to be changed is the weights/rep count when I need to increase difficulty)? That would be the best thing for me. I can handle the nutrition part of it.

Part of my main problem with some of this are these facts. One, I don't have access to any sort of gym in my area whatsoever. Two, I don't know anything about what sort of equipment to get, or the vast majority of these exercises period. If at all possible, can someone just give me a good list of things I should get and a basic exercise plan for newbies (preferably, the only thing that needs to be changed is the weights/rep count when I need to increase difficulty)? That would be the best thing for me. I can handle the nutrition part of it.

 

Swiss ball, Theraband, Skipping rope. You can easily get by with the first two alone. Next up comes some freeweights. You should be able to pick up a 50kg set (or similar imperial) for under $100. After that you need to invest in some machinery/homegyms that will allow you to work other muscle groups.

 

If you want a schedule, I need age, height, weight and current levels/maxes.

 

EDIT: And don't use handles with your Theraband. Tie loops in the end. Handles are irritating when you are trying to double up your band.

I'm 18, ~6', ~220 pounds, and I don't really know where I'm at with this, so basically level zero? Also, what's a Theraband? I can take a wild guess at what a Swiss ball is (large-ish inflated rubber ball), but I have no clue what a Theraband is. And by free weights, do you mean dumbbells? I should have no problems getting some of those. Lastly, I do NOT have enough space for anything larger than handheld. It simply cannot be done at this time. Thanks for the assistance, by the way.

http://en.wikipedia.org/wiki/Swiss_ball - Mm, its a ball. Amazing tool though.

http://en.wikipedia.org/wiki/Exercise_band - Theraband is just the best brand on the market.

http://en.wikipedia.org/wiki/Rope - Skip with it.

 

Free weights are weights such as kettlebells, barbells and dumbbells. Basically, no machines. What you want is a kit/pack that consists of 1 or 2 small bars and a long bar, along with 50kg (or similar) of weight. I wouldn't bother with kettlebells because..

 

A) You won't know what to do with them and will learn bad technique off youtube, leading to injury (no offence)

B) They are rather expensive to purchase multiples

 

By levels/maxes I meant what is your max lift with all the different muscle groups/machines/technique, max running speed, max distance till exhaustion at a pace above 5mph, resting heart rate, maximum heart rate and the dozens of other things I can't know without doing a full evaluation.

 

Dumbbells > Barbells. Higher reps/lower weight > higher weight/lower reps. You don't need to build power, you aren't 60 years old and arthritic (movie reference). What I would expect off somebody your size and age wanting to join the MMA class that wasn't going to attend classes AT MINIMUM

 

Cardio, 2 hours a day, 6 days a week.

Core workouts, an hour a day, 4 days a week.

Isometric exercises, an hour a day, twice a week.

Exercise band training, an hour OR MORE, 7 days a week.

 

After 6 weeks of that, starting at 70% of your maxes (time/speed/distance/length/number obviously depending on the activity being performed) increasing 5% per week (naturally with the exception of maintaining heartrates) I'd ask you to move into some more weight training, again, higher reps of lower weights.

http://en.wikipedia.org/wiki/Swiss_ball - Mm, its a ball. Amazing tool though.

http://en.wikipedia.org/wiki/Exercise_band - Theraband is just the best brand on the market.

http://en.wikipedia.org/wiki/Rope - Skip with it.

 

Free weights are weights such as kettlebells, barbells and dumbbells. Basically, no machines. What you want is a kit/pack that consists of 1 or 2 small bars and a long bar, along with 50kg (or similar) of weight. I wouldn't bother with kettlebells because..

 

A) You won't know what to do with them and will learn bad technique off youtube, leading to injury (no offence)

B) They are rather expensive to purchase multiples

 

By levels/maxes I meant what is your max lift with all the different muscle groups/machines/technique, max running speed, max distance till exhaustion at a pace above 5mph, resting heart rate, maximum heart rate and the dozens of other things I can't know without doing a full evaluation.

 

Dumbbells > Barbells. Higher reps/lower weight > higher weight/lower reps. You don't need to build power, you aren't 60 years old and arthritic (movie reference). What I would expect off somebody your size and age wanting to join the MMA class that wasn't going to attend classes AT MINIMUM

 

Cardio, 2 hours a day, 6 days a week.

Core workouts, an hour a day, 4 days a week.

Isometric exercises, an hour a day, twice a week.

Exercise band training, an hour OR MORE, 7 days a week.

 

After 6 weeks of that, starting at 70% of your maxes (time/speed/distance/length/number obviously depending on the activity being performed) increasing 5% per week (naturally with the exception of maintaining heartrates) I'd ask you to move into some more weight training, again, higher reps of lower weights.

 

While I completely agree with everything you have said in this post, I do not feel that the average teenager would be able to sustain or even dedicate that amount of time to physical fitness. However, I am in complete agreement that those kind of hours are indeed needed to see absolute results; However I do not feel that the shock regimine will suite the client as well as starting with a standard exercise routine.

 

If you are extremely limited to what you are able to do.. EG (No gym. No money)

 

I would suggest a solid cardio routine like above along with calastetics. However, I do not feel that this would be nearly as effective as if you had a gym available... Or if you were able to devote the time noted in my Quoted post.

While I completely agree with everything you have said in this post, I do not feel that the average teenager would be able to sustain or even dedicate that amount of time to physical fitness. However, I am in complete agreement that those kind of hours are indeed needed to see absolute results; However I do not feel that the shock regimine will suite the client as well as starting with a standard exercise routine.

 

If you are extremely limited to what you are able to do.. EG (No gym. No money)

 

I would suggest a solid cardio routine like above along with calastetics. However, I do not feel that this would be nearly as effective as if you had a gym available... Or if you were able to devote the time noted in my Quoted post.

 

Too right, most teenagers can't put in those kind of hours, that's just what I demand if they aren't going to attend the PT sessions but want to get straight into the local MMA club.

 

Valor is right. Cardio is both your best friend and your worst enemy. Calasthenics (sp? Its almost 1am) are an amazing workout but so many guys refuse to do it.

While I completely agree with everything you have said in this post, I do not feel that the average teenager would be able to sustain or even dedicate that amount of time to physical fitness. However, I am in complete agreement that those kind of hours are indeed needed to see absolute results; However I do not feel that the shock regimine will suite the client as well as starting with a standard exercise routine.

 

If you are extremely limited to what you are able to do.. EG (No gym. No money)

 

I would suggest a solid cardio routine like above along with calastetics. However, I do not feel that this would be nearly as effective as if you had a gym available... Or if you were able to devote the time noted in my Quoted post.

 

Too right, most teenagers can't put in those kind of hours, that's just what I demand if they aren't going to attend the PT sessions but want to get straight into the local MMA club.

 

Valor is right. Cardio is both your best friend and your worst enemy. Calasthenics (sp? Its almost 1am) are an amazing workout but so many guys refuse to do it.

 

 

Once again I agree completely and I would like to build on a few things that you have said..

 

Cardio- Elevated heart rate, sustained for a period of 45 to 60 minutes.

Endurance training- Pulling out the stops, E.G. Suicides, Jog/Sprints. Mile Sprints. Phantom Boxing.

 

If you are hoping to compete in any sort of MMA (To the User) I would suggest a balance of both types of training. While Endurance training does indeed provide cardio, it does not effectivly burn the calories as cardio would over a sustained portion of time.. (Simply put, when you're starting out.. You might be able to do 20 minutes of solid endurance training.. Thats pushing it. Whilst you could perform cardio in the pace of 2.5 miles an hour walk, at incline for 60 minutes.)

 

Why do you need to burn calories.. ?

 

In short.. Making weight is a Biznatch and a half. You will want to cut all the fat you can in order to find your optimum weight class. (My opinion.)

http://en.wikipedia.org/wiki/Swiss_ball - Mm, its a ball. Amazing tool though.

http://en.wikipedia.org/wiki/Exercise_band - Theraband is just the best brand on the market.

http://en.wikipedia.org/wiki/Rope - Skip with it.

 

Free weights are weights such as kettlebells, barbells and dumbbells. Basically, no machines. What you want is a kit/pack that consists of 1 or 2 small bars and a long bar, along with 50kg (or similar) of weight. I wouldn't bother with kettlebells because..

 

A) You won't know what to do with them and will learn bad technique off youtube, leading to injury (no offence)

B) They are rather expensive to purchase multiples

 

By levels/maxes I meant what is your max lift with all the different muscle groups/machines/technique, max running speed, max distance till exhaustion at a pace above 5mph, resting heart rate, maximum heart rate and the dozens of other things I can't know without doing a full evaluation.

 

Dumbbells > Barbells. Higher reps/lower weight > higher weight/lower reps. You don't need to build power, you aren't 60 years old and arthritic (movie reference). What I would expect off somebody your size and age wanting to join the MMA class that wasn't going to attend classes AT MINIMUM

 

Cardio, 2 hours a day, 6 days a week.

Core workouts, an hour a day, 4 days a week.

Isometric exercises, an hour a day, twice a week.

Exercise band training, an hour OR MORE, 7 days a week.

 

After 6 weeks of that, starting at 70% of your maxes (time/speed/distance/length/number obviously depending on the activity being performed) increasing 5% per week (naturally with the exception of maintaining heartrates) I'd ask you to move into some more weight training, again, higher reps of lower weights.

 

 

While I know what cardio is (keeping my heart rate high for an extended period), I don't much know about any of the other three. If it helps, act like you're talking to an idiot. ^_^;;

Just hit up google and youtube, the whole picture = 1000 words thing.

Just hit up google and youtube, the whole picture = 1000 words thing.

 

Two things; dialup and I know how many people [cabbage] on those sites.