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