How's this for a strength training plan?

Training Advice/Discussion General

15 years ago 09/17/2008 2:18pm EDT

I need to start strength training. A performance boost would be nice, but mostly for injury prevention purposes.

I'm thinking 3 times per week, 30 minutes per session. Every week will have:

1. A heavy session - high weight, low reps; traditional multi-joint exercises like deadlifts, squats, bench press, weighted pullups, weighted situps and back extensions. The specific exercises will vary from week to week but the routine will always be full body with an emphasis on going heavy.

2a. A light session - just the oppposite of the heavy session. Same types of exercises, full body emphasis, but lighter weight and higher reps.

2b. Circuit training - going from exercise to exercise with short rest - probably 8-10 exercises total in a circuit; I'll do however many rotations of the circuit I can do in 30 minutes. Workout 2a will alternate with workout 2b every other week.

3a. Home workout - using strength bands, ankle weights, bodyweight exercises

3b. Drills barefoot on grass - high knees, butt kicks, skipping, etc. followed by some fast but relaxed sprints and a cooldown jog (still barefoot on grass). Alternate 3a and 3b every other week.

Comments?

15 years ago 09/17/2008 6:49pm EDT

re: made it up myself

If you wanna get huge this should be your workout.

60 assisted pull-ups so that you are lifting half your body weight. i.e. if you weigh 140 then you should be lifting 70 pounds. Do not rest between the sixty.

10 min rest.

Pyramid bench press.

Start with 100 pounds, 5 reps, take 10 pounds off the bar, 5 reps, 10 pounds off the bar, 5 reps, etc...until you get down to 50 pounds left on the bar. do 5 reps of fifty and then begin re-adding weight. Add 10 pounds, 5 reps, add 10 pounds, 5 reps eyc... until you get back up to the starting weight of 100. You should have done 100 reps.

10 min rest.

30 dips no rest, no sets.

10 min rest.

120 dumbell rows with 25 pounds each arm.

10 min rest.

500 push-ups, the right way. Don't cheat yourself. Try to go 25 rest. 25 rest. etc...

You will be huge in 3 weeks. I gained 9 pounds of muscle and I was already in good shape. Get Huge!

15 years ago 09/17/2008 6:54pm EDT

re: Get Huge

Get Huge wrote:
Pyramid bench press.
Start with 100 pounds, 5 reps, take 10 pounds off the bar, 5 reps, 10 pounds off the bar, 5 reps, etc...until you get down to 50 pounds left on the bar. do 5 reps of fifty and then begin re-adding weight. Add 10 pounds, 5 reps, add 10 pounds, 5 reps eyc... until you get back up to the starting weight of 100. You should have done 100 reps.

I've never heard of Burn-outs doing anything but making you more lean and cut

15 years ago 09/17/2008 7:26pm EDT

re: Get Huge

Get Huge wrote:
If you wanna get huge this should be your workout.
60 assisted pull-ups so that you are lifting half your body weight. i.e. if you weigh 140 then you should be lifting 70 pounds. Do not rest between the sixty.
10 min rest.
Pyramid bench press.
Start with 100 pounds, 5 reps, take 10 pounds off the bar, 5 reps, 10 pounds off the bar, 5 reps, etc...until you get down to 50 pounds left on the bar. do 5 reps of fifty and then begin re-adding weight. Add 10 pounds, 5 reps, add 10 pounds, 5 reps eyc... until you get back up to the starting weight of 100. You should have done 100 reps.
10 min rest.
30 dips no rest, no sets.
10 min rest.
120 dumbell rows with 25 pounds each arm.
10 min rest.
500 push-ups, the right way. Don't cheat yourself. Try to go 25 rest. 25 rest. etc...
You will be huge in 3 weeks. I gained 9 pounds of muscle and I was already in good shape. Get Huge!

Are you joking?

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How's this for a strength training plan?

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