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Afternoon Gents,

Just wanted to formally say 'Hello Again', i joined this forum a long time ago, but ended up getting swamped under everything, and found little time for anything other than studying/work. But I am happy to say I have now passed my college course and I can now begin fittening (SP? is that even a word? ) myself up to end up having a crack at PRMC (I am considering POC - so please feel free to post any comments on that too).

Well, since I have been so busy i found very very little (closer to none) time for training, so my cardio has absolutely plummeted, so I have drawn up this programme to whip my scrawny body back into shape, please feel free to post comments etc. Sorry if it looks scruffy, I've pasted straight in from MSWord.

Mon Arms & Shoulders
-Warm Up – focus on arms and shoulders. 1 min jump rope. Include stretching.
-Circuit A
-Repeat x4
-Cool down – emphasis on stretching main muscles worked to reduce fatigue

Tue
-- Rest --

Wed Abs & Back
-Warm up – focus on stretching the abdominal area, and opening up the lungs, warming the diaphragm.
-Circuit B
-Repeat x4
-Cool down – emphasis on stretching main muscles worked to reduce fatigue

Thu
-- Rest --
Fri All Around Workout
- Warm Up – focus on all major muscle groups
- Circuit C
- Repeat x3
- Cool down – emphasis on stretching main muscles worked to reduce fatigue

Sat Hard Training/Test Day
Circuit D

Sun
-- Rest --

Heres the circuits:

Circuit A (Arms and Shoulders)
- 10x Press Ups
- 2 min jogging on spot
- 5x Pull ups
- 2 min jump rope
- 10x bicep curls (work out weight on max reps of 12)
- 2 min jogging on spot
- 10x dead lifts (again, work out weight on max reps of 12)

Approx completion time: ~9 minutes (allowing for 30 second breaks if needed)
Circuit B (Abs & Back)
- 10x crunches
- 2 min jogging on spot
- 10x dorsal raises, 3 second hold.
- 2 min jump rope
- 8x Janda sit ups, 4 second hold.
- 2 min jogging on spot
- 5x left oblique crunches
- 5x right oblique crunches

Approx completion time: ~10 minutes (allowing for 30 second breaks if needed)
Circuit C (All Around Workout)
For any instructions on kettle bell exercises, check out:
http://www.bodybuilding.com/fun/kettlebells.htm

- 10 kettle bell cleans (left arm)
- 10 kettle bell cleans (right arm)
- 1 min jump rope
- 8x kettle bell military press (left arm)
- 8x kettle bell military press (right arm)
- 1 min jump rope
- 15x kettle bell pass between the legs
- 6x kettle bell bottom-up curl (left arm)
- 6x kettle bell bottom-up curl (right arm)
- 1 min jump rope

Approx completion time: ~9 minutes (allowing for 30 second breaks if needed)
Circuit D (Hard Training Day)
- ** NO RUN IN THE MORNING **
- Warm Up – focus on all major muscle groups
- 15 min jog
- Max press ups in two minutes
- Max sit ups in two minutes
- 5 minute jump rope
- Max pull ups
- 15 min jog
- Cool down – emphasis on stretching main muscles worked to reduce fatigue
Approx completion time: ~60 minutes (allowing for 60 second breaks if needed)


Now I know the 'Hard Training Day' does not seem very hard, but Im not really aiming to beast myself just yet - I have other workouts for that, remember this programme is only to get my CV back up.

So feel free to criticise
Sorry its so damn long!

Aye,
HR

If you want to get your cv up go for a 3 mile warm up run which you should aim to do it in 22mins comfortably (if you cant do it in 22, dont worry just go as fast as you can so your hangin out at the end)
Then find yourself a big ass steep hill at least 100m long, sprint up the hill 7 times if you can manage it, when you get to the top after each sprint take a few steps walking then jog back down to the bottom and sprint balls out to the top. (if your doing it properly you should feel like you want to throw up piss and s*it yourself in a oner.)

Its what i did to get my cv up before i joined up and it works wonders if you do that twice a week and a couple of ninja circuit training sessions with lots of sprints between exercises, you'll be a cv god.

Ian

Ian,

Thanks for the tip, its a real pain in the ass trying to find a hill since I live in the middle of a city, would resistance running suffice? i have a nice 60L backpack and plenty of weights =)

Thanks Again,
Rob

Hard rock, you could try this as a form of resistance excersise instead of buggering your knees sprinting with weight.

Get a tire, some rope, tie the rope around the tire then loop it around your shoulders then try sprinting. its allot harder than it sounds I kid you not.


lew

Hey Lew,

I was thinking of something like that, since it loads the weight on the torso (and supporting muscles) rather than the knees..

Is this a normal tyre or a tractor tyre

Thanks for the tip.

Rock

opps typo

If you think you can handle a tractor tyre go for it mate, although, you may look slightly odd taking it through the city.


lew

Whats a janda sit up?

Bliartheliar,

A Janda situp was developed (if you could call it that, maybe devised?) to isolate the abs.

Technically, when doing a standard sit up, the abdominals are only engaged in half of the motion, the hip flexors then do the hardest part of the work (the abs can only cause the rib cage to pivot towards the hips, not lift the back of the floor).

A janda situp in short utilizes the natural mechanism in the body, when you tense one muscle to its maximum, its opposite (atagonistic) mucle MUST relax.

To do a Janda sit up..

Do not hook your feet under a bar, this will make you do it wrong, trust me.
Get in the standard crunch position.
Tense your hammys and glutes TO THEIR FULLEST.
Now, with hands at the side of head, bring elbows to kness, KEEPING THE HAMMYS AND GLUTES CONTRACTED.
See how much tension it piles on the abs? yummy
Try not to exhale when doing them, since natrual reflex causes muscles to relax slightly when exhaling. Do not hold breath if you have high BP, if you need to exhale, do it in short, sharp bursts.
Your back should not come off the floor, and the small of your back should be so flat you cannot put a pencil under it.

Enjoy

Hope this is enough info, feel free to Google it as well, there is plenty of resources on the net.

Aye,
Rock