Insanity Workout Program 1

[Builderofmuscle]

I'm new to this forum. I hope you guys don't mind, I would like to use this forum as a training log. I would also like feedback and suggestions from you guys, thanks. Here is my workout for the next 6 weeks:

Cardio: 4 days a week, jogging or kickboxing

Kickboxing workout
Jumprope 3 rounds
Shadow Box 2 rounds
Heavybag 3 rounds ( Do SB if everyone is still asleep)
Speed Shadowboxing or Heavy Bag 2 rounds
Kickboxing Combinations 3 rounds (3 combinations)
Jump Rope 1 round
Shadow Boxing 1 round
Abs: Reach & Catch 3x20
Oblique Crunch 3x20
Reverse Crunch 3x25
Hip Thrust 3x30
Pushups: 3x20
Stretching 5 min

For my jogging workout, I warmup with 3 round of jump roping, jog 3 miles, then go to my abs, pushups, and stretching

1 round = 3 minutes work, 1 minute rest

I will write the rest in a little while

[Builderofmuscle]

Weight Training split - 5 day split
Day Bodyparts Trained
1 Chest, Biceps
2 Shoulders, traps
3 Quadricceps, hamstrings
4 Back, traps, triceps

* Repeat day 1 workout on day 5. Begin next week with day 2 workout
* Work calves Monday, Wednesday, and Friday with regular weights

Week One
Chest
Bench Press 4x10
Front Press 3x12
Dips 3x12
Butterfly 3x12

Biceps
Seated Curl 3x12,10,8
Preacher Curl 2x10, 8
Seated Curls (drop set) 1x12(10)
Pyramid One - Arm dUMBELL Curl 1x8, 1x10, 1x12, 1x15, 1x12, 1x10, 1x8 (use one light weight throught the pyramid. Do not rest, alternate between each hand)

[Builderofmuscle]

shoulders, traps, quads, hamstrings, and back!!!

Shoulders
Shoulder Press 2x10
Incline one-arm Lateral raises (following failute, immediately do incline on-arm upright rows) 1x10(5)
Upright Rows (drop set on second set) 2x8 (5)

Traps
Shrugs 2x10


Quadriceps
Squat 2x20 (medicine ball)
Squat Jump 2x20 bodyweight

Hamstrings
Lunge 2x20 bodyweight
Leg Press 2x20

Back
Pull-up 4x10
Seated Row 4x12
Deadlift 3x12

[terry]

These are bodybuilding workouts. That's cool if your goal is building muscle mass. If you're interested in building speed and power then you would need a totally different workout program.

T

[Builderofmuscle]

I hate it

It's true that I get my workouts from bodybuilding, and are based on bodybuilding principles, but I tweak my workouts. I keep my weight light, and try to creat a mind-muscle connection when I workout. I hardly ever train to failure. If you notice, my morning workouts, the cardio workout are designed for martial arts.

I've been doing this for a while, and know how to build strength and speed. For the most part, the drills I do in the dojo are just what I need to build speed. If I feel I'm getting slow, I'll turn one of the days into a plyometric session, or run sprints intsead of jog. I usually run a half-mile sprint at the end of jog, anyway.

Any other questions?

[terry]

What is your age, weight, max single rep deadlift, max single rep bench, max single rep squat?

I didn't see any speed reps in your workouts. To put it another way, have you timed yourself on a 3 rep 300 lb bench? Can you do it in under 3 seconds?

T

[Builderofmuscle]

I'm 16, and I havn't done any of that stuff. I'm 158 pounds. I don't use weight to build power and speed. I use it primarily to build strength and endurance. But what you suggest, isn't a bad idea. Also, the test that you suggested........ well, I really don't beleive that those tests are a true measure of power and speed. I can't bench press 300 pounds. I usually do about 4x10 at about 180 to 200 pounds. Sometimes I use a lighter weight than that. But I have some nice muscle, and some nice strength. I use plyometrics and sprinting to turn that strength into power.

[Builderofmuscle]

Triceps, calves, week one training schedule, monday kickboxing combos!

Triceps
Close-grip bench press 4x10
Dip 3x12
Triceps Extension 3x15

Calves
Calf Raise 5x25 bw

Week One Training Schedule
Monday: Kickboxing 5:11-6:35 84 min
Chest, biceps, calves 3:35-4:03 28 min
Tuesday: Jogging 5:14-5:50 Jogged 1 mile 36 min
Shoulders, traps 3:42 - 3:39 7 mine
Karate
Wednesday: Quadriceps, hamstrings, calves 3:27- 3:41
Thursday: Jogging
Back, traps, triceps
Karate
Friday: Kickboxing
Chest, biceps, calves

Monday kickboxing combos
1) Rear snap, backfist
2) Jab, hook, front round
3) Rear side, rear sid, back fist, frontside

[usmc55555]

try doing super sets where you mix two exercises using different bodyparts....for example do one set of bench press then instead of resting do a set of curls then back to the bench until you have completed your sets. makes you sweat and keeps your heart rate up.. not the best workout for building mass