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[john.macD]

Swanso5 i thought about what you said about bodyweight exercises and i took your advice . I went and done a little bit of research and managed to actually find something that satisfies both of my needs. I play alot of football ( soccer ) so i looked up pre-season training routines and here i one i found that looks sweet for me to do. Could any of you guys check out this website and tell me what you think of this routine? http://www.thefa.com/GrassrootsNew/Player/Postings/2004/06/PreSeason_threeweekprog.htm


So will this routine help build a little bit of muscle aswell as building fitness and toning me up abit for the new season?

thanks alot

[swanso5]

could be better...it's not real balanced

search "death by bodyweight" by ian king as well and tell me when you've done it and i'll set something up with in the above plan...we'll keep the sprints part but the strength part needs to be a lot better

[john.macD]

Hi, right just checked out that website, seems as if i can do every exercise apart from the handstand push up against the wall

So can you help put together a nice strength bodyweight program for me, as you said i believe the sprints and jog should be effective enough for a cardio workout


thanks alot

[swanso5]

1 - sl bridge x 15, static lunge x 12 each leg, push up x 15, inverted row (undergrip) x 15, reverse lunge x 15 each leg, prone ab brace x time

2 - supine bridge x 15, single leg bent knee deadlift x 15 each leg, t push up x 15, inverted row (over grip) x 15, deep squats x 15, side ab brace x time

run through these 3 times for starters and see how you go...search youtube for demo's...pefect technique is paramount, once you can;'t do a rep with perfect technique stop there and move to the next exercise...they will progress ay different rates so don;t expect to get all the reps listed but progress by 1 each time you so it so if you get 10 push ups for session 1 tomorrow, the next time you do session you must get 11 but remember technique, don't force something that isn't there...once you reach the prescribed reps above repost and i'll give you a harder version to do...rst 30 - 60secs btw circuits and nothing btw exercises

what are you eating? did you read the sticky in the diet section?

[john.macD]

Yeah my diet seems to be ok....

Demo of it :

Breakfast - Bowl of fruit and fibre ( high carb only in morning though) with semi skimmed milk.

Snack - normally either2 slices of chicken or ham with a glass of fruit juice ( low sugar )

lunch - Sandwich ( chicken, ham ) normally with white bread but gonna try get brown.

Snacks - normally a few pieces of fruit ( strawberries , grapes apples )

Dinner - Changes no set meal because mum makes it. Normally healthy as she run the local Scottish slimmers club.

Snack - low fat yogurt and low fat cereal bar

Bed.

this is only some days for example. Food i eat could change but usually overall healthy

[swanso5]

good, not great...

- no juices at all, add real fruit and veg to meal 2
- add veg to lunch
- you need protein everytime you eat, if you don't your not serious so add to meal 4 as well veg and take out fruit
- solid protein, veg and salad for last snack, no carbs

[john.macD]

Hi, thanks for the reply will do what you said. One more question. Why no juices? not even low sugar or dilution juice?


thanks

[swanso5]

i don;t even know what that is but if it doesnt have real sugar in it then it has artificials sugar in it which is even worse and besides its not better than water

[john.macD]

Sorry for all these question swanso5 but only one more thing. How often should i do these workouts?

One day on one day off or like a 2 day of 1 day off routine?

For example:

Monday : workout
Tuesday workout
wedensday: off
Thursday : workout
Friday : off ( maybe just because of fatigue )
Saturday: workout
sunday: off

will this be effective enough?

Also started this routine yesterday with the circuit and cardio seems to be going fine Cardio seems to be giving me a nice workout

thanks