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2007/05/13, 04:13 PM
#1 6 days a week is probably too much
#2 focus on lifts not bodyparts
#3 look to improve in big lifts
#4 lower reps
#5 do complexes for improved conditioning while in the weight at the end of normal workouts
#6 do HIIT while outside the weight room to improve the overall conditioning.
#7 do a day a week of actual running the distance you're going to need to test in....
very simple example of what you could do:
Monday:
-Back Squats
-Front Squats
-Lunges
-Saxon Bends
-Highly recommend doing some form of grip training here(crush)
Tuesday: (choose a day you're least sore on avg)
-Standing Overhead Press(pick from Push Press, Military Press, Jerks, Bent Press, Side Press)
-Bench variation
-Weighted Dips(use weight only if needed)
-Weighted Russian Twists
-grip training(Pinch)
Thursday:
-Deadlifts
-Weighted Chin Ups(use weight only if needed)
-Bent Over Rows
-Weighted Crunches
*use chalk for deadlifts if you need extra help holding on to weight
-you may want to do some levering to strengthen your wrists
3 sets of 5 for each exercise works well...with 2-3 minutes rest between working sets....warm up to the working set...with last set being just about what you can do for 5 good reps....
for complexes pick a few big lifts and do 20-30% of your max in the limiting lift and do it for all lifts for reps of 5 with 30-45 sec rest between sets....something like (cleans, front squats, overhead press, bent over rows)
EAT MORE....EAT CLEAN...tough but do it...
good luck...
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