Rate my 2 month cardio plan.

Ring_Raider_07 · 03-02-2007, 12:45 PM

Alright, here's the deal.

During my 4 years in high school, I was lifting and in athletics. So, I was eating a lot and what not. Also had pretty decent cardio. I was fairly cut, but was no body builder (I worked a lot more on strength than tone.)

After I finished footbal my Sr. year, I started training BJJ and Judo. Did a little kickboxing, too. During football this year, I was about 190 LBS. By January, I weighed about 175-178.

But, I haven't trained for almost a month and a have (been sick and the wheather in Iowa is rediculous.) I've put on a pretty good trophy gut (I can almost hold food on it.)

So, I've been doing something about it.

DIET: I haven't really been trying to follow a strict diet. I know a decent amount about nutrition, but I don't count calories and such. I just try and pick the better foods to eat.

Alright, now this is the plan I've thought up.

WEEK 1-2:

Week 1-2 is simple. Trying to get me back into shape. All I'm doing is running 1 1/2 mile a day (almost died the first time.)

WEEK 3-4:

I'm still doing the 1 1/2 mile run every other day. However, I'm going to throw in rope skipping afterwards. I plan on doing 3X5 minute rounds (1 minute in between.)

WEEK 5-6:

Still doing the 1 1/2 mile run every other day and doing the 3X5 minute rounds of skipping. However, I'm now adding 3X5 minute rounds of shadow boxing w/ sprawls (1 minute in bewteen. I was thinking of alternating. 1 round of shadow boxing, rest, then 1 round of skipping.)

WEEK 7-8:

Going to double my run to 3 miles. Still doing to do the 3X5 minute rounds of skipping and boxing/sprawl drill.

In about 2 months, school is going to be close to over. After I graduate, I wanna start training again 5 or 6 days a week. If you have time, I would love and positive or negative feedback and/or advice. Thanks for taking the time to read!

GSPALLTHEWAY · 03-02-2007, 12:50 PM

overall i like it... it has a nice progression to it... how about later on throwing in more sprint like activities to work on your anerobic system along with the longer cardio

Ring_Raider_07 · 03-02-2007, 01:05 PM

Thanks GSP. That's a good idea, I didn't even think about that. That's a must have and I'll certainly throw some sprints and hills into the mix.

Also, I was thinking about throwing in some body weight exercises. Like pushup, body weight squats, ect. Do you think I should do those w/ this plan, or do them in the morning?

(I should add, I do this at about 4-5 P.M. That's a good time because it's after school traffic and a little before rush hour.)

GSPALLTHEWAY · 03-02-2007, 01:31 PM

Quote:

Originally Posted by Ring_Raider_07

Thanks GSP. That's a good idea, I didn't even think about that. That's a must have and I'll certainly throw some sprints and hills into the mix.

Also, I was thinking about throwing in some body weight exercises. Like pushup, body weight squats, ect. Do you think I should do those w/ this plan, or do them in the morning?

(I should add, I do this at about 4-5 P.M. That's a good time because it's after school traffic and a little before rush hour.)

i think adding in body weight exercises with this type of program is a fantastic thing to do... maybe towards the middle of it and progress from there... with adding in the sprints and hills later on in this program... looks pretty good to me overall though... im doing something very similar myself now, but mixing in weights as well... but thats not needed for with what your doing it seems

Ring_Raider_07 · 03-02-2007, 01:57 PM

Awesome, thanks for the input. If you think of something to add later, lemme know.

sitnspin · 03-02-2007, 02:28 PM

Sure, this is a good one. If you're already reducing your caloric intake, and then sticking to this routine, you pretty much have to drop weight.

I'd definitely include the bodyweight exercises, because it's fat you want to burn and the more I tax and build my muscles through resistance training, the faster I burn fat.

MTKrav911 · 03-02-2007, 02:54 PM

Good program, I agree with GSP, once you start feeling good, why not throw in a sprint routine into your run?

You'll up the miles, and calories for that matter during your run and you'll cut your time down if you sprint a few minutes on and off during your run.

Ring_Raider_07 · 03-02-2007, 03:17 PM

Thanks for the advice, guys. I'm about to head out for my run (gotta love shin-high snow and ice.)