Running

[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]

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.

[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?

[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.

[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).