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Forum Newbie
Group: Forum Members
Last Login: 31/07/2007 11:29:10
Posts: 5,
Visits: 21
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Well, three weeks after starting my plan, thank you all for the help i'm going to tell you what i did and i'll be waiting four suggestions.
First Week.
As i'm overweight, i started slow, 35 - 40 minutes 70% ppm running
5 days a week.
Second Week
Same than first in running 70 -75% ppm sunday to thursday, rest friday and saturday,
i started weights
Monday, Wednesday, Friday Weights
3 Series 12 exercises 12 reps circuits
4 exercises legs
2 chest
2 back
2 shoulder
1 biceps
1 triceps
Changing exercises but not groups every day
Tuesday, Thursday and Saturday
Plyometrics, 3 exercises 4 series 12 reps
Weights, here i train 1 exercise per group 12 reps 3 series not too hard
1 back
1 shoulder
1 abs
1 biceps
1 triceps
1 forearm
Sunday
Soft running 35-40 minutes 65-75 %
Third Week same than second
4 Week
in gym 10 reps instead 12
running 3 days the same
2 days interval training
Question: ¿ for interval is it better long or short effort time? i mean running 8 minutes 80 - 90 % 8 minutes 70-75%
or is it better 2 - 2 or 4 -4
is it good to make hill running?
On my diet i stop eating sugar, carbs and i´m only having vegetables and proteins as well as some beer ;-) on the weekends only.
I´m waiting for your comments and suggestions, thank you
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Forum Newbie
Group: Forum Members
Last Login: 22/08/2007 12:20:07
Posts: 1,
Visits: 5
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| I am a huge fan of interval training- this is more game specific. No use running 400m sprints - it builds stamina but interval is exactly how the game is happening. I like your exercise program however some of my gym training will be more game specific i.e. ripping the ball as I am a looseforward - quick, leg extensions for explosive power etc. Your diet is no problem - just a matter of input versus output.
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