Rate my routine please

[Xav]

Notice the main goal is to be generally fit, second goal is being fit for military, third goal is being fit for MA.

My strength workout is mainly machines because I am scared to get injury again! I will start at 50-75% of my old weights.

MONDAY
-running (3,6 km)
-endurance

TUESDAY
-Core

WEDNESSDAY
-running (2,4 km)
-Power
-CoC workout
-Neck isometrics

THURSDAY

ReST

FRIDAY
-Activity (climbing, badminton, racketball, swimming,...)

SATURDAY
-running (6,4 km)
-endurance

SUNDAY
-Core
-Cycling and/or swimming


ENDURANCE
-Push ups: 4x25
-Pull ups: 3x5
-Chin ups: 3x5
-DIPS???????????? (I don't know how I can possibly do dips at home! any ideas? I tried to use 2 chairs but that's really uncomfortable)
-Gripmaster: 3x50
-CoC #T 4x15

CORE
-Sit ups: 4x35
-Supermans 4x15
-Lying hip swing 4x15
- Incline crunch/floor wipers/Russian twist/ side crunch/V-up/……. 4x15

GYM
-Bicep curl 5x5 ? kg
-Arms extension 5x5 ? kg
-Pectoral machine 5x5 ? kg
-Lat pull down 5x5 ? kg
-Military press 5x5 ? kg
-Squat 5x5 ? kg
-Leg curl 5x5 ? kg

CoC workout
- #T 2x10
- #1 5x5
- #2 2x4

PROGRESSION

-Gym: after 3 sessions + 2,5 kg
-Resistance: after 3 sessions + 5 reps (push ups, CoC), +2 reps (chin & pull ups), +3 reps (dips), +10 reps (gripmaster)
-Core: after 3 sessions +5 reps
-CoC: when #2 is closed everything goes up

Progression is quite slow because earlier I kept going heavier and heavier too fast, resulting in (nearly healed!) inuries.


Thanks a lot for critique!

[Xav]

anyone?

[Prophet]

One thing I've noticed is that people who have the most simple routines, tend to progress the fastest. Something like squat + bench + powerclean, 3 times a week is perfect, simple, beautiful haha. Easy to stick to. Works the whole body as well.

And because there is only 3 exercises, you can really go all out on them, instead of half-assed on 20 different ones.

[SickDevildog]

I dont see any DLs or Overhead Presses. What do you do for the power part of your training?

[Colucci]

anyone?
Nope. No one. :p

Notice the main goal is to be generally fit, second goal is being fit for military, third goal is being fit for MA.
For "general fitness", the first and foremost goal is to get you 100% injury-free. Without that, there's no point in discussing anything further. With that said...I'd want to get you a bodyweight press (flat bench or standing), a bodyweight free weight back squat, and at least a bodyweight deadlift. I'd also want to get you a two-mile run in under 20 minutes (cardio endurance), and work towards touching your palms to your feet while standing (posterior chain flexibility).

Those are the ground floor, numero uno, let's-start-here general fitness goals. Are there any specific military fitness requirements you have to meet or maintain?

My strength workout is mainly machines because I am scared to get injury again! I will start at 50-75% of my old weights.
Machines will actually encourage and cater to your injuries by not letting the body move naturally. The sooner you re-introduce intelligent free weight (and prehab/rehab) exercises, the better. Did any of your injuries require therapy?

MONDAY
-running (3,6 km)
-endurance

TUESDAY
-Core
I don't see why you couldn't toss this onto the end of Monday, so Tuesday is a complete rest day.

WEDNESSDAY
-running (2,4 km)
-Power
-CoC workout
-Neck isometrics

THURSDAY

ReST

FRIDAY
-Activity (climbing, badminton, racketball, swimming,...)

SATURDAY
-running (6,4 km)
-endurance

SUNDAY
-Core
-Cycling and/or swimming
There's a lot of long distance running in there. I'd think about making Monday and/or Wednesday shorter intervals like 400-meter runs, sprints, something like that.


ENDURANCE
-Push ups: 4x25
-Pull ups: 3x5
-Chin ups: 3x5
-DIPS???????????? (I don't know how I can possibly do dips at home! any ideas? I tried to use 2 chairs but that's really uncomfortable)
-Gripmaster: 3x50
-CoC #T 4x15
If you're only doing 5 reps per set (on pull-ups and chins), it's not endurance. It looks like you're keeping this as a bodyweight-only day. If so, check out Matt Furey's (http://cbass.com/Furey.htm) royal court, almost anything from Ross Enamait (http://www.rosstraining.com/articles.html), or anything from Scrapper (http://www.trainforstrength.com/).

CORE
-Sit ups: 4x35
-Supermans 4x15
-Lying hip swing 4x15
- Incline crunch/floor wipers/Russian twist/ side crunch/V-up/……. 4x15
I'd like to see some kind of static exercise, like a plank (http://exercise.about.com/od/abs/ss/abexercises_10.htm), and more work with lower reps and heavier resistance.

GYM
-Bicep curl 5x5 ? kg
-Arms extension 5x5 ? kg
-Pectoral machine 5x5 ? kg
-Lat pull down 5x5 ? kg
-Military press 5x5 ? kg
-Squat 5x5 ? kg
-Leg curl 5x5 ? kg
Like I said earlier, the more free weights you start to use, the better. I'm not clear on what your injuries were, but there's very little benefit to starting a workout with barbell curls and ending with leg curls. We want bigger movements. Rows, presses, a deadlift variation, a squat (got that already...kudos.), some kind of single leg work (lunge or step-up.)

CoC workout
- #T 2x10
- #1 5x5
- #2 2x4
I feel you're wasting too much time and energy with the #1. I'd swap the sets/reps for the 1 and 2 (2 sets of the 1, 5 sets of the 2.)

PROGRESSION
-Gym: after 3 sessions + 2,5 kg
-Resistance: after 3 sessions + 5 reps (push ups, CoC), +2 reps (chin & pull ups), +3 reps (dips), +10 reps (gripmaster)
-Core: after 3 sessions +5 reps
-CoC: when #2 is closed everything goes up
Seems a bit arbitrary. It would be better to improve on the exercises based on performance, not just timeframe. Meaning, increase the weight and/or reps when what you're currently doing starts to seem easy, not just because X amount of time has passed. Ya know?

[Colucci]

One thing I've noticed is that people who have the most simple routines, tend to progress the fastest. Something like squat + bench + powerclean, 3 times a week is perfect, simple, beautiful haha. Easy to stick to. Works the whole body as well.

And because there is only 3 exercises, you can really go all out on them, instead of half-assed on 20 different ones.

"Simple programs followed with psychotic effort get the job done." - Bud Jeffries. (www.strongerman.com)


EDIT: I'll give it a day and a half until that shows up in someone's signature. ;)

[Prophet]

"Simple programs followed with psychotic effort get the job done." - Bud Jeffries. (http://www.strongerman.com)



EDIT: I'll give it a day and a half until that shows up in someone's signature. ;)

I can't believe I've never heard of that guy. 900lbs squat for 3 reps all natural. wow.

[Xav]

prophet, I was thinking if I do an easy routine like you say ( 3 days squat, bench, powerclean) I can't do any bodyweight push-ups anymore cause I think it's better to give the muscle group 48 hours te recover no?
I find it hard to combine those strength workouts with endurance workouts (for example when doing bench press AND push ups you use triceps, they do need some rest!)

colucci, my injuries require therapy. I have to do 3 times a week exercices to strengthen the tendons, 4x20 rowing + vertical traction (25 kg), some free weight and machine bicep curls. Next week I am gonna start doing my old exercices again.
I am only doing 5 reps of pull / chin ups because it's been ages since I've done them and I CAN only do 5!
Then weights...this is better? bench press/ overhead press / bicep curl / skull crusher / squat / deadlift?

Thanks for help