Routine for Living Symbiote

[Yohan]

Hey everyone, I got a PM from living symbiote asking me to start working on a routine for him, and I figured we could probably get some good information going so I figured I'd put it in the general forums.

As you rpobably know by reading my current posts... I am looking to create my own routine and home gym for me and my family (Dad, Mom, and Freshemn little Bro)

I am looking for routines that has a GREAT Cardio routine -- 1 routine I am looking for strictly fat loss... and the other routine I am looking to improve footwork, speed plyometircs, isometrics, jumping, sprinting, agility, etc. Any books, websites you can reccommend?

I am looking for a hefty and handy Weight lifting system that will help me gain muscle and strength but MOST importantly AID in helping me cut fat-- It is hard looking for home gym options-- Any websites or books for this.. Also are there any websites for testing weights to see if they live up to their potential-- sort of like a Consumer Reports guide but for WeightLifting? Books, websites, programs are appreciated.

I would also like a good routine for flexibility and calisthenics too...these arent as important to me as the former two but my Father is REALLY interested in increasing his flexibility now that he is getting up there in age and is having decreasing mobility... Calisthenics would be good for my family also..

[Frodocious]

Ok, I'll start this off with some product/website suggestions - but I'm in a bit of a rush, as we are just about to head out for our work Christmas lunch, so it won't be too comprehensive.

For strength training you can't go wrong with Mark Rippetoe's 'Starting Strength'.

http://aasgaardco.com/

For conditioning and intergrated progammming I would recommend Ross Enamait's stuff - particularly his interval training routines for fat loss.

http://rosstraining.com/

For flexibility/mobility work you could try Scott Sonnon's work, Eric Cressey and Mike Robertson's stuff (Magnificent Mobility and Inside Out).

https://rmaxinternational.3dcartstores.com/
http://ericcressey.com/
http://www.robertsontrainingsystems.com/

[Custom Volusia]

Well....gotta just give a +1 to Frodocious. That's a great place to start and should hit the basics for him.

[Yohan]

Damnit. I typed a huge long comprehensive response and somehow I didn't freaking save it.

Oh well.

[Custom Volusia]

lol

[Living_symbiote]

WOW!!! You guys are the GREATEST!!!

Thank you so much for the GENEROSITY OF INFO!!!

I LOVE YOU GUYS!!!! :cry::cry::cry::love::cry:

This has got to be the best internet place in the WORLD!

[Frodocious]

Damnit. I typed a huge long comprehensive response and somehow I didn't freaking save it.

Oh well.

I hate it when that happens! :bang: :)

[Yohan]

As you rpobably know by reading my current posts... I am looking to create my own routine and home gym for me and my family (Dad, Mom, and Freshemn little Bro)

I am looking for routines that has a GREAT Cardio routine -- 1 routine I am looking for strictly fat loss... and the other routine I am looking to improve footwork, speed plyometircs, isometrics, jumping, sprinting, agility, etc. Any books, websites you can reccommend?

I am looking for a hefty and handy Weight lifting system that will help me gain muscle and strength but MOST importantly AID in helping me cut fat-- It is hard looking for home gym options-- Any websites or books for this.. Also are there any websites for testing weights to see if they live up to their potential-- sort of like a Consumer Reports guide but for WeightLifting? Books, websites, programs are appreciated.

I would also like a good routine for flexibility and calisthenics too...these arent as important to me as the former two but my Father is REALLY interested in increasing his flexibility now that he is getting up there in age and is having decreasing mobility... Calisthenics would be good for my family also..

Ok so here's what I'm getting for your goals:

Improve Cardiovascular health
Lose fat
Lift weights (you want someone to recommend a product)
Improve flexibility
Do Calisthenics

Ok so improved cardiovascular health is a result of conditioning your bodies energy systems. There are three different energy systems in your body you should consider when doing conditioning

Lactic threshold training - high intensity repetitive exercise you do till you can't continue, like pushing a sled
Anaerobic training - think intervals
Aerobic training - think jogging or riding a bike

For pure cardiovascular benefits I would recommend some kind of aerobic training. That being said, I don't do it. I mostly do anaerobic training (mostly intervals).

Losing fat isn't done in the gym, it's done in the kitchen. You will have to control your diet if you want to lose weight, no matter how much you exercise.

I recommend getting the precision nutrition package (www.precisionnutrition.com).

[Custom Volusia]

Was that the long post you didn't save earlier?

[Yohan]

Was that the long post you didn't save earlier?

No it was a condensed version of part of the long post

More info:

If you want to buy some weightlifting gear, check your other thread asking about a home gym, where I basically stated what you should probably get, in that order.

Another thing it looks like you want to do is speed and agility training (plyos, footwork, etc). The best thing to do is to buy an agility ladder and plyo boxes. I can't recommend a good speed training book. The best thing to do is get that ladder and a bunch of ladder drills. Another good thing is explosive lifts (i.e. the olympic lifts).

I recommend you address your flexibility by stretching statically, and devising a warmup routine that involves lots of mobility and dynamic flexibility drills.

As for calisthenics, refer to the products in Frodo's post.

[Frodocious]

A good place to start for flexibility work is Thomas Kurz's stuff:

http://www.stadion.com/index.htm