Running

[Dead_Nerd]

The below is my goal workout, which I want to achieve in 1-2 months (getting closer and closer)

Get up at 7:00 am

Run 3.5 miles medium pace

Pitch a bullpen if it is in my pitching workout schedule

HIIT Training, 9 sec. sprint intervals with 27 second jogs: 15 min.

Stretch 15 min.

Jumprope, constant pace: 10 min.

HIIT Jumprope, 9 sec. double-unders with 27 sec. constant pace: 10 min.

Eat breakfast (oatmeal, egg whites, and a banana)

Bodyweight excercises 1 hour after breakfast (5 Cycles):

Handstand Pushups - 5 Reps
One-Arm Pushup - 5 Reps each arm
Pull-up - 5 Reps
One Legged Squat - 5 Reps each leg
Knee Jump - 10 Reps
Headstand Leg Raise - 5 Reps (honestly can't do this one yet, working on it)

End everything with rotary cuff excercises

Drink MRP shake, lunch 45 min. later



The above is what I am working up to; I am getting closer and closer. I do as much as I can every day starting the day after I pitch to the day before I am scheduled to start next (3-4 days in a row of this workout). Let me know what you guys think (if you think I should add anything, etc.)!

[treelizard]

Personally, I would break the above up into two or three days worth of excercises and then just do more of 'em.

For example instead of doing all your bodyweight excercises each day, I'd break them up into two groups, and do half of the excercises for twice as many reps every day. (And of course take a day or two off each week).

[Tom Yum]

Run times were pathetic: 2:25, 2:30, 3:01, 3:16
Had to do split sets of every excercise I did:
Pullups 15/6/4/6/5/5/4/5
Pushups 12/5/10/7/7/9
Situps 25/10/15
Air squats 40/10

My only excuse for my poor performance is that I didn't eat much today except for food foraged from the garden and Gatorade...

Happens to me too.

Sometimes you have bad days, but I can tell when I will have one.

Instead of trying to force myself to run at sub-standard speed, I gor for distance or total time run instead. For example if on a particular day I don't feel like I can keep atleast an 8:00 pace for 4 miles, then I'll run 7 miles at a 9:00 pace or 10 miles at 10:00.

Take a day off, read, rest and get back at it. I'm sure you'll get back to where you were.

[Tom Yum]

The below is my goal workout, which I want to achieve in 1-2 months (getting closer and closer)

Get up at 7:00 am

Run 3.5 miles medium pace

Pitch a bullpen if it is in my pitching workout schedule

HIIT Training, 9 sec. sprint intervals with 27 second jogs: 15 min.

Stretch 15 min.

Jumprope, constant pace: 10 min.

HIIT Jumprope, 9 sec. double-unders with 27 sec. constant pace: 10 min.

Eat breakfast (oatmeal, egg whites, and a banana)

Bodyweight excercises 1 hour after breakfast (5 Cycles):

Handstand Pushups - 5 Reps
One-Arm Pushup - 5 Reps each arm
Pull-up - 5 Reps
One Legged Squat - 5 Reps each leg
Knee Jump - 10 Reps
Headstand Leg Raise - 5 Reps (honestly can't do this one yet, working on it)

End everything with rotary cuff excercises

Drink MRP shake, lunch 45 min. later



The above is what I am working up to; I am getting closer and closer. I do as much as I can every day starting the day after I pitch to the day before I am scheduled to start next (3-4 days in a row of this workout). Let me know what you guys think (if you think I should add anything, etc.)!

Hi Dead Nerd,

Are you a pro-pitcher?

[treelizard]

Yesterday, 2 hrs MMA. Got my ass kicked!!

Today-17 barbell thrusters, 30 #, (3/3/3/6/2), working on form, wanna build up that hip strength so I can keep up in MMA.

This was followed by pull-ups with 60# assist, with a continuously running clock doing one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute etc. for 8 minutes.

[Dead_Nerd]

No, I'm still in high school. Would be nice to be though lol, one thing at a time. How would you recommend breaking the body weight excercises up? Thanks!

[treelizard]

45 push presses (35# barbell)
135 dips (most with 100# assist)
45 pushups

[Tom Yum]

Two days ago:

Ran 7 miles (8:45 pace).

Yesterday:

Swam 600 meters in 30:00.
Ran 9 miles (10:00 pace)

.....I guess I didn't listen to the nay sayers....

[Boxer12345]

Hey

Hey, guys. I didn't get to read all the posts... there were alot of them...

What do you recommend for a run schedule, 5 times a week before hitting the gym(boxing gym)? Just trying to switch up my routine.

[DeSousa]

here is my problem i have like 248 pounds ( yea yea super heavy weight or fatty but i was more and im loosing weight) and when i run i just get tired too fast like and i would like to know if you have advice for me

[treelizard]

Today I'm supposed to do hang squat cleans (and pullups) but not comfortable with my form yet, need someone to look at it. I'll do something else, I guess. Or maybe take another rest day.

Boxer: Run schedule--just make sure to incorporate slow long distance (jogging), fast short distance (sprinting) and some interval training.

DeSousa--I would start out with more jogging/walking than sprinting then. Whatever you can do. Keep it up!!

[J-Luck]

Today I'm supposed to do hang squat cleans (and pullups) but not comfortable with my form yet, need someone to look at it. I'll do something else, I guess. Or maybe take another rest day.

Boxer: Run schedule--just make sure to incorporate slow long distance (jogging), fast short distance (sprinting) and some interval training.

DeSousa--I would start out with more jogging/walking than sprinting then. Whatever you can do. Keep it up!!

Running in intervals is great

[Boxer12345]

Today I'm supposed to do hang squat cleans (and pullups) but not comfortable with my form yet, need someone to look at it. I'll do something else, I guess. Or maybe take another rest day.

Boxer: Run schedule--just make sure to incorporate slow long distance (jogging), fast short distance (sprinting) and some interval training.

DeSousa--I would start out with more jogging/walking than sprinting then. Whatever you can do. Keep it up!!

Lol well any boxer knows that. I do 2 miles in the morning, incorporating sprints... similar to... indian sprints I think the call them??? Except without any other people. I jog to the gym(1 1/2 miles) without anything else as a warmup. I just want to mix things up. I definitly have to get more roadwork in though as eventually want to go pro.

[treelizard]

Ask Brewer, I ain't no boxer. All I know how to do is push crossfit, lol.

[Sagacious Lu]

Lol well any boxer knows that. I do 2 miles in the morning, incorporating sprints... similar to... indian sprints I think the call them??? Except without any other people. I jog to the gym(1 1/2 miles) without anything else as a warmup. I just want to mix things up. I definitly have to get more roadwork in though as eventually want to go pro.

Do your wind sprints on a hill, if you have one near by. I jog out to the park by my house to a particularly nasty hill (which is about a 1 1/2 mi. from my door step) which I sprint up and then walk down 10 times (give or take depending on the day) before jogging home.