My Training Program

[thundersafety]

Went to the AFCO and I am about to fill out the forms to join army. (I.e. I still have to do RSC etc.)

I was wondering if anyone could give their opinion on my training program, I am using the one I got from the AFCO plus a few additions.


Mon

Run - 30/40 mins
3X half max press ups
3x 8 BW squats
3x half max sit ups
3x8 dorsal raises

Tue

WEIGHTS
Db Bench
Seated row
lat pulldown
arms
abs


Wed
10-15min warm up
Interval training (15 mins)
Cool down


Thu
WEIGHTS
Squat
Lunge
Deadlift
(LOW Reps)


Fri
Warm up
4x circuits training
cool down


Sat

Off from training


Sun
Swimming 15-20 mins

Does this program look about right?

Like I said this is basically the program the AFCO gave me plus the weights sessions, I have done the weights not because I want to get bigger but I would have thought max strength is quite important to carry bergen etc (although less than endurance) and I used to do a lot of weights so I thought it would be a waste to just stop and lose the strength.

Like I said still need to give forms in and havent done BARB test or RSC yet so plenty of time yet.

My current bests are

1.5 mile- 9min 19 sec
Press Ups- 75
Sit Ups- 60
10k- 49min 38sec

BB Squat- 1@175kg (legs at parallel)
Deadlift- 1 @ 180kg

I guess running is my weakest point so should I include more in the program? Oh and im prob going Int if I get the BARB score.

Honest opinions would be much appreciated

thundersafety

[DivineIntervention]

I'm no PTI but I think you should swap around Wednesday with Tuesday.Doing bodyweight exercises to the max then weights the next day will tear your muscles.Trust me.

DivineIntervention

'O' NO!NOT SANTA'S BALLS!'-South Park

[thundersafety]

thanks for the advice

[ramz56]

it all looks good to me but are you sure about those deadlifts?? i don't think they will really do you any good infact they might do the negative, try lifting lighter weights lots of times to gain musclar endurance

[iareglenn]

on monday scrap the half max sit ups and do max instead.