Overtrainning in my current schedule

[willbevan]

Hi all,

I've been looking through the forums for about a week know, browsing and taking in some information and would like some help in intergrating some different goals into my schedule. I have 3 main goals atm (these are very braod I do have more persific ones in each).

1.trainning for the great south run in october(10 mile)
2.Building bulk via weight trainning
3.Raising endurance via exercise (ie pressups, pullups etc)

my schedule is below, besides the schedule i do stretchs 5-6 times a week. (the run distance is increasing as my ability is upto the 10 mile)

Monday - 5+mile run
Tuesday - Weight trainning
Wednesday - 5+ mile run
Thursday - Kickboxing (hour intense cardio/calersthenic trainning, followed by an hour of techniques/ sparing)
Friday - , dependant on trainning the night before
Satarday - Weight Trainning
Sunday - off

The problem is i want to fit in goal 3, build my pressups to 100 a set, pullups to 40-50 (then to one handed in all due course) etc. I'm concerned about doing the pressups etc on the days in between my weight trainning and my kickboxing incase I over train

Any advice on how to build this into my current routine, the only thing that isn't movable is my kickboxing trainning on the thursday evening.

Thanks

Will :Angel:

[shadow joe]

i'm no guru but I'll offer my own personal experience and suggestions...


I used to be anorexic so I know about exercise!! :D



IT seems like the biggest thing you want to accomplish is that 10mi run. so let's focus on that for a minute.


I would keep at your 5 mi routing but maybe do it more frequently. Can you fit that in 3 times a week? To be honest if you were going to make a career at running I would say run 5 days a week with two off days. Stay at five miles, but one day a week do a longer distance run to prep you for the 10 mi. You can probably go 8 pretty readily. You can go the whole ten and just slow down or walk at the end as long as you are good about increasing intensity on your own. (I.e. running longer each time)



goal 2: Wieght lifting; this is easy but requires almost as much time as running. With diciplines like this, running, or MA they take a lot of dedication. How often do you see runners that are body builders as well?


but just in case you've got a ton of time: Do at least 8-10 reps. New studies show that wether toning or bulking up that sticking around the 10 rep range is beneficial. When you get to the last rep you should NOT be able to continue with another rep. You want to fatigue the muscle and trick it into thinking it needs to expand more fibers, hence making you bigger.

I also suggest working one muscle group to death one day and a different on the next. The best thing for me, since I was cross training, was to do all upper body one day, and then legs the next. Working alternate muscle groups right after each other is somewhat key as well. Do bicep curls and then tricep extensions. This also makes you look bigger because the whole arm will gain muscle, not just the bicep and vice versa.



3. Lastly for endurance, there's not a lot I can give you. Just start with what you can do, and keep trying to reach further and further.


but... since you came to the MA forum I'll give you this: Tai Chi has increased my endurance to almost limitless potential. I take two hour classes half Stick Fighting, half Muay Thai. Muay Thai is an intense cardio workout where we utilize some training methods from Ajarn Chi Suruiste who is a big believer in cardio drills and bag work. I can say that after I started doing Tai Chi it amazed me how much more breath and energy I had for the class.


It doesn't take long either, you can do ten minutes a day and you'll see improvement. While I like to do a half hour a day it's really up to you.


try searching around your area for Yichuan or pick up a good book on it... they are incredible standing exercises that work the endurance of the mind and body. definitely something that's needed when running long distances...



good luck, hope that helps a bit.... read read read, search search search, you'll find the right path for you,

[THEGREAT1]

hehe

these goals are pretty much as far apart as u can get them:p

so i suggest u concentrate on your running first until it's done, then focus on the other 2.

atleast leave the bulking until after the run because running so much will make waste of all the effort you put into bulking.

bulking is very energy and nutrient intensive and will only hinder your running and vice versa.

(although a good balance may work it won't be ideal for either)

[YODA]

Originally posted by THEGREAT1
hehe

these goals are pretty much as far apart as u can get them:p

so i suggest u concentrate on your running first until it's done, then focus on the other 2.

atleast leave the bulking until after the run because running so much will make waste of all the effort you put into bulking.

bulking is very energy and nutrient intensive and will only hinder your running and vice versa.

(although a good balance may work it won't be ideal for either)


Excellent advice - I was about to post the same.

[willbevan]

..

[Bon]

Are pressups push ups?

If you're doing the bench press in your weight routine, your push ups will definitely increase as you get stronger. It's harder to add onto the amount of push ups you do by doing push ups opposed to weight training.

[willbevan]

Yea pressups are pushups, i am noticing a difference because of the bench press, can't say i've been getting great gains unlike the rest of my weight routine, moved to a wider grip instead of a shoulder width group hoping that it will help isolate the pecs.

Not that i'm new to a lot of this stuff .... noooo :/