Making a new training plan

[lewismansell]

I have lost all motivation recently and really need a kick up the arse to into a routine again. Now that I'm finally on a maintained shift pattern, I want to set out a training plan for all-round fitness. I'll be doing 2 day shifts (7am-7pm), 2 night shifts (7pm-7am) then 4 days off, plus a bit of lifeguarding in between. So was thinking days 4 & 5 (days after night shift) would be my off days, so 6 days on the trot, probably with a back-down day on day 8 to break it up slightly.

I've been looking at the WOW's from a couple of months ago, so am gona start going through those soon, but not sure how to break the 8 days up training wise, if anyone can offer some guidance?

[Mister C]

First thing to do is get your goals straight - what do you want to work on? For me, it tends to be a combination of what I suck at, and what I enjoy. You'll generally get better progress working on something you suck at, but you need some fun in there to keep motivation also. Think of what you want to work on, that will tell you what kind of training you need to do, then add in things you enjoy and the odd random element to keep the body guessing, and put it together so that you don't tend to work on the same thing on consecutive days so you can rest energy systems/muscle groups. And don't forget rest days - as one of the Gym Jones team wrote in an email to me (I felt pretty starstruck and honoured in getting a response!) Work + Rest = Training.

Good luck with it mate - if you want some feedback on a schedule, post/PM it and I'm sure that plenty of folk here, myself included, will happily give it the once over.

[lewismansell]

Main goals are :

* Lots of running, wana be able to get 8 miles in under an hour.

* Swimming, just need to get more lengths in, not too bothered about improving loads.

* Pushups, 100 non-stop, and get better at one-armers.

* Pullups, 16 non stop.

*Strength, not sure how to set goals on this, as I don't really do much, will try and steal you's guy's workouts, so gona start on bench pressing, squatting, deadlifting,, overhead press, weighthed pullups. Not sure what to aim for for the main ones though, eg, as a percentage of bodyweight?

* Improve on 50 burpee times, and increase general conditioning.

* My random training will be lots of underwater and hypoxic exercises. I allways feel calm doing stuff underwater, will be putting in things like walking width of the pool-floor carrying weights.
Also wana throw in survival-style training as well like swimming in full clothes.

* Hopefully a lot more rock-climbing, and lots of hiking with full backpack on.


I'll be generally working on these goals until the end of the year, before I start a solid training programme on January 1st :ok:

[no9cvd]

Hi mate, noticed you've been suffering of late. Lethargy and lack of motivation can be debilitating.

I think all of your goals above are good and worth going after. TG needs running, don't underestimate that. Most of your runs are 3 miles and under. Be adventurous, get an OS map, plot a 5 miler and go out and do it.

Pressups - get them in your met cons. Add the pullups in their too. How about a "Cindy" in the week? Also, 50 burpee time? Surely you mean 100 burpee time??

Strength work is hard to start but I suggest you find a good routine in a book or website and stick to it - best way to start. If you keep to the routine for 1-3 months you'll see good results - then change to a new one to keep fresh.

You have good goals. To achieve them you'll have to get up off the couch, put your trainers on, and walk out the door... the rest takes care of itself...

[lewismansell]

You got any good links/book ideas for strength there Charles?

[no9cvd]

www.crossfitfootball.com

He does a good dtrength training regime - on right hand side of page. A WOD style strength section...