Need abit of help!

[Paul_uk]

hi lads,

i've recently been finding it too hard training twice a day. because of being too fragged from working the nightshift. normally i would bash out a set of circuits before work and run home after the shift. but just find it far to tiring to do it. Say if i was to do the following per a week.

Mon ~ 3mile run (timed)
Tues ~ Gym Workout
Wed ~ Sprints football pitch
Thur ~ Gym Workout
Fri ~ 5-6mile run
sat ~ Gym Workout
Sun ~ Rest

Would this still be efficient training?

[AJtothemax]

hi lads,

i've recently been finding it too hard training twice a day. because of being too fragged from working the nightshift. normally i would bash out a set of circuits before work and run home after the shift. but just find it far to tiring to do it. Say if i was to do the following per a week.

Mon ~ 3mile run (timed)
Tues ~ Gym Workout
Wed ~ Sprints football pitch
Thur ~ Gym Workout
Fri ~ 5-6mile run
sat ~ Gym Workout
Sun ~ Rest

Would this still be efficient training?

Paul, that seems good enough, please make sure that your gym workouts are long enough though, you keep yourself hydrated all day (and night) and that you're eating enough to sustain your body through its arduous weekly tests.

[Paul_uk]

cheers bud

what i would normally do in a gym workout, would mainly consist of strength stuff

basic warm up, 10 min run and stretches. then do 3 sets of the following with minimun rest between:

20 lateral raises
12 bent over rowings
12 side lateral raises
12 concentrated curls
25 V-Crunches

might do basic circuits of press-ups and sit-ups before kip, just to keep the muscle endurance topped up. Should i maybe add a bike cycle on the saturday's gym workout?

[AJtothemax]

Yeah that would be good because, and im sure others will tell you - the warm up the PTI's do at the PRMC is lovely! In other words mate they will give you a PROPER warm up! So you have to prepare for that

[Paul_uk]

yeah PRMC warm-ups are a proper shock to the system. i thought to myself ain't even started the 3 miler yet and i'm f#cked already.

ever since coming back from PRMC, i make sure do a similer prmc warm-up. doing something like jog 2 lamp post, sprint 2 lamps repeating 3 times then bash out a sort amount of press ups stretch off and do a small 5 min jog then 2 mins walk to catch you're breathe then begin proper run.

[Spence]

cheers bud

what i would normally do in a gym workout, would mainly consist of strength stuff

basic warm up, 10 min run and stretches. then do 3 sets of the following with minimun rest between:

20 lateral raises
12 bent over rowings
12 side lateral raises
12 concentrated curls
25 V-Crunches

might do basic circuits of press-ups and sit-ups before kip, just to keep the muscle endurance topped up. Should i maybe add a bike cycle on the saturday's gym workout?

This won't be much help to you my friend. Time would be better spent working on compound exercises where a large number of muscles are used, for example; bench press, deadlift, and squat. Add in some pull ups and a shoulder press and that should be all you need.

As for the rep and set numbers, make sure you are using a weight that you would be able to lift about 11 times before failing and start out by doing two sets of 9/10 reps and work up from there.

Spence

[Paul_uk]

yeh you might be right, i'll have a wee chat with the gym instructor on which workout are best for improving pull ups, sit ups and press ups. but also builds endurance

cheers mate