My Coach just wrote me up a work-out plan

[c0bra]

Opinions welcomed:

11 Week Training Schedule
12/14/03 - 3/1/04

Calisthenics: (6 days per week)
Push ups (25, plus one per day*)
Sit Ups (multiple sets, w/'Swiss Ball' & w/o)
'Squat' Lifts
Neck Work
Leg Lifts
'Bunny Hops'

Roadwork: (alternating, 6 days per week)
Walks 3 miles, good pace
Bike 20+ mins, good pace
Running (jogging,sprints) 20+ mins, progressing pace

Weight Work
Leg Lifts & Leg 'Curls' (12 reps X 3, progressive weight increase)
Leg 'Press' (12 X 3, p.w.i.)
'Military' Lift (12 X 3, p.w.i.)
Bench Press( 12 X 3, p.w.i.)

Boxing
Shadow (3 rds +, w/gloves)
Heavy Bag (3 rds+)
Speed Bag (3 rds+)
Double-End Bags (3 rds+)
Speed Drill*
Sparring

[osopardo]

c0bra,

Looks pretty good, and at your age you should be able to handle it. But, what part of this is a 6 day per week program? All of it? Some? How long is it taking you to do all this stuff? Also, what about nutrition? And remember to keep yourself well hydrated, not just water but something that'll replenish minerals and electrolytes.

[c0bra]

c0bra,

Looks pretty good, and at your age you should be able to handle it. But, what part of this is a 6 day per week program? All of it? Some? How long is it taking you to do all this stuff? Also, what about nutrition? And remember to keep yourself well hydrated, not just water but something that'll replenish minerals and electrolytes.

the calisthetics and roadwork are 6 day per weeks.

what do you meen by how long is it taking me to do this stuff?

i drink alot of water. i dont snack after dinner, except some fruits or vegetables. dont know much about nutrition, ect.

[RAB]

the calisthetics and roadwork are 6 day per weeks.

what do you meen by how long is it taking me to do this stuff?

i drink alot of water. i dont snack after dinner, except some fruits or vegetables. dont know much about nutrition, ect.

rest/recover?

muscle growth/stretching?

Progress takes time. As long as you make progress everyday you will be find. Take the generic workout and make it workout for you because everyone is different. And if your body needs to rest to recover, listen to your body. If you increase your muscle mass, take the time to increase your flexibility. Over a long term commitment you will find a balance.

[osopardo]

I meant to ask how much time each day, thinking there are other things in your life requiring your attention (work, school, family, friends) but I agree with everything RAB has said - recovery is a very important part of any program. Most people allow a muscle group as much as 2 days rest before exercising it again.

[RedNoze]

Seriously,
Add Biceps Curls And Dips to your Weight Training.
Otherwise, In couple of month, your going to complain about the size of your arms.


Good luck with your training, and it sound really good.
RedNoze