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Workout Routine p3: this is just absurd.
Blackstar Posted: Sun Feb 22 00:38:50 2004 Post | Quote in Reply  
  Instead of joining track, a friend and I have decided to undertake our own workout thingy. He came to me today suggesting that he had a lovely workout schedule for us to work on together. Great, I say. Sure. I look at this, and I realize I'm about to have an incredible test of willpower.

take a gander, and wish me luck:
RUNNING SCHEDULE I

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)


PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS


* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest.

SWIMMING SCHEDULE I
(sidestroke with no fins 4-5 days a week)

WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.

after agreeing i googled it. found it here (http://www.navyseals.com/community/articles/print.cfm?id=629)

and, should we still be alive after 9 weeks... i get to start the next one.


in a way, im looking forward to this. Maybe it will cure my nocturnal tendencies. Well... not cure, just alter temporarily. im not really worried about anything except the pull ups/push ups. Im scrawney, and have no upper body strength.

comments, questions, general shop chatter?


 
marsteller Posted: Sun Feb 22 02:03:11 2004 Post | Quote in Reply  
  my high school track workouts were way crazier than that.


 
antartica Posted: Sun Feb 22 04:35:28 2004 Post | Quote in Reply  
  have always hated running so was never on the track

but was on the swim team and it was lots worse

average training session (3 - 4x a wk) about 200-250 laps and anything from 200-500 push ups & dips (on the pool ledge)


 
Blackstar Posted: Sun Feb 22 12:18:19 2004 Post | Quote in Reply  
  marsteller said:
>my high school track workouts were way crazier than that.
so are mine.

at the end of schdeule 1 (nine weeks) i start this:

RUNNING SCHEDULE II
(M/TulTh/F/Sa)

WEEKS #1,2: (3/5/4/5/2)miles 19 miles/week
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
WEEK #5: (5/5/6/4/4) miles 24 miles/week
WEEK #6: (5/6/6/6/4) miles 27 miles/week
WEEK #7: (6/6/6/6/6) miles 30 miles/week


* Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.

PT SCHEDULE II
(Mon/Wed/Fri)

SETS OF REPETITIONS
WEEK #1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 DIPS
WEEK #3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
WEEK #5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
WEEK #6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS

SWIMMING WORKOUTS II
(4-5 days/week)

WEEKS #1, 2: Swim continuously for 35 min.
WEEKS #3, 4: Swim continuously for 45 min.with fins.
WEEK #5: Swim continuously for 60 min. with fins.
WEEK #6: Swim continuously for 75 min. with fins.



it actually works out really nicely. in 18 weeks i'll be starting soccer.


 
marsteller Posted: Sun Feb 22 17:55:25 2004 Post | Quote in Reply  
  eh, the long distance runs are good, but if you're training for soccer, you need to do speed work as well....plyometrics, shit like that. back in my day our coach had us run 400m repeats, and he'd dictate the time....anywhere between 60 and 85 seconds...and if we were off by more than 1 second, we'd have to do it again...by senior year, you could time an egg by my 400's...we also had to do hill work, shorter sprints, half-miles, miles, and of course the distance work...but the distance running was mostly towards the beginning of the season to build up a base to work from.


 
Blackstar Posted: Sun Feb 22 22:59:09 2004 Post | Quote in Reply  
  ive got the short speed. I need the endurance to keep it going. I started a little over half the games this year, but i had a very low amount of playing time because I could never keep it up. Besides, this long range stuff should force me out of my asthma. At least... it should lessen it.


Besides, i want to be able to laugh at my track coach when his jaw drops at how many of his runner i can beat. (i used to be a distance man for track... and i was very bad. but i never did any work... didnt go to practice. blah blah blah. i was only on the team so my gym credit would be wavied. I ended up being diagnosed with a nast viral infection in my lungs and i was taken out for the season)


 



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