Cardiovascular Training

**JordanMang** · 05-02-2006, 07:16 PM

I've been thinking about seriously getting in shape this summer. I've been doing some reading on HIIT and I've been wondering if I want to just drop the lbs without paying attention to the muslce I may be losing- how much cardio should I be doing if I want to go balls to the wall? I mean how much weight could I drop ( and I have plenty to drop ) in a 2 months? And besides that what should kind of routine should I be looking at to do this?

**P-funk** · 05-02-2006, 07:20 PM

this is possibley the worst idea I have ever heard! If you drop muscle, you are just going to be a smaller fatter version of yourself. hence the term skinny fat. Also, if you loose muscle you compromise your metabolism, it slows down, you start to eat more food and you get even fatter.

best thing you can do is put together a sound diet and a sound training program and not over train yourself to metabolic hell.

**JordanMang** · 05-02-2006, 07:24 PM

I get what you're saying, but right now I'm 6'3 and I could stand to lose 40 lbs, but I'd suffice for 20 right now ( as my coaches requested of me ). I plan to keep training hard, but I want to whip my ass into shape. How much cardio can I do a week without dropping that much muscle ( and becoming skinny fat ). I didn't mean to say I didn't care about losing muslce; to re-word it I meant - I don't care about losing 10-15 lbs on my bench etc if I can drop the 20 lbs.

**P-funk** · 05-02-2006, 07:27 PM

a) post your diet in the diet forum for some good help.

b) post your training here....all of it...cardio, and all....sets, reps, exercises, rest intervals, etc...

**JordanMang** · 05-02-2006, 07:43 PM

In 2 weeks I go off my football scheduled works out and I'll start out with training like this.

Day 1 - Push. Warm up with light weight, stretch.

Flat Bench - 3x6 - 215, 225, 235
Incline DB Press - 4x8 - 2x65 - 2x75
Military Presses 4x6 - 2x135 2x145
Shoulder Presses - 4x10 100

HIIT - 25 minutes+? ( need help here )

Rest day ( Cardio maybe need help! )

Day 2 - Pull. Warm up, stretch.

Skull Crushers - 4x12
Shrugs - 4x12
Tricep Cable Pulldowns - 4x10 ( not sure of exact name :[ )
Rows - 4x10
Lat Pulldowns - 4x10
Preacher Curls - 3x8
DLs - 3x6

HIIT 20 Minutes+ ( Need help! )

Rest Day ( Cardio maybe? )

Day 3 - Legs

Squats 3x8
Lunges 4x12
Calves Raises 4x8
Leg Presses - 3x6 ( Super-set this with Leg extentions )
Leg Extensions - 3x10
SLDs - 3x8
Leg Curls - 3x8

HIIT? Maybe?

Day 6-7 Cardio?

Thanks for the input P-funk!

**P-funk** · 05-02-2006, 07:53 PM

Originally Posted by JordanMang

In 2 weeks I go off my football scheduled works out and I'll start out with training like this.

Day 1 - Push. Warm up with light weight, stretch.

Flat Bench - 3x6 - 215, 225, 235
Incline DB Press - 4x8 - 2x65 - 2x75
Military Presses 4x6 - 2x135 2x145
Shoulder Presses - 4x10 100

HIIT - 25 minutes+? ( need help here )

Rest day ( Cardio maybe need help! )

Day 2 - Pull. Warm up, stretch.

Skull Crushers - 4x12
Shrugs - 4x12
Tricep Cable Pulldowns - 4x10 ( not sure of exact name :[ )
Rows - 4x10
Lat Pulldowns - 4x10
Preacher Curls - 3x8
DLs - 3x6

HIIT 20 Minutes+ ( Need help! )

Rest Day ( Cardio maybe? )

Day 3 - Legs

Squats 3x8
Lunges 4x12
Calves Raises 4x8
Leg Presses - 3x6 ( Super-set this with Leg extentions )
Leg Extensions - 3x10
SLDs - 3x8
Leg Curls - 3x8

HIIT? Maybe?

Day 6-7 Cardio?

Thanks for the input P-funk!

a) why are triceps on pull day? and why do you start your workout with them?

b) change to upper horizontal, lower, upper vertical, an upper/lower 4 day split or three total body workouts because that is going to allow you to work more muscle mass each workout. the push muscles are relatively small in comparison to the pull muscles. If you work back in each of your upper body sessions you will be getting more muscle involved in the workout. which means greater energy expenditure.

c) are you doing the weights/cardio in an AM/PM fashion? that would be best.

d) no need for shouler press and military press in the same workout. they are the same thing.

e) no HIIT on leg day. no cardio on leg day.

f) your leg day needs a lot of help. in general it is really lacking. More glute/ham work. Single leg exercises will also help you on the football field. get off the leg press. You need to hit the hams more and balance the volume between them and the quads. Like I said, may want to add another leg day in there.

g) no need for more cardio on the weekend. especially long duration cardio. you are a football player! train like one!!

**JordanMang** · 05-02-2006, 08:04 PM

Alright - what do you think about a

Day 1 - Bench, Incline DB, Shrug, Row, Squat, SLDL, 1 Leg Squat
With footwork drills ( ladders, dots, jump rope ), ABs

Day - 2 Rest

Day 3 - Flys, Skull Crushers, Militaries, DL's, Lat pulls, Hill drills, and footwork, ABs

Day 4 - rest

Day 5 - Bench, Flat DB Press, Curls, SLDLs, Calves, Sqats, Squat Jumps, Powercleans, Some jump more footwork, and ABs

Rest Here. I feel really awkward throwing in upper body lifts with lower body lifts. This may be compeletely wrong, but suggestions?

**P-funk** · 05-03-2006, 04:04 AM

Originally Posted by JordanMang

Alright - what do you think about a

Day 1 - Bench, Incline DB, Shrug, Row, Squat, SLDL, 1 Leg Squat
With footwork drills ( ladders, dots, jump rope ), ABs

Day - 2 Rest

Day 3 - Flys, Skull Crushers, Militaries, DL's, Lat pulls, Hill drills, and footwork, ABs

Day 4 - rest

Day 5 - Bench, Flat DB Press, Curls, SLDLs, Calves, Sqats, Squat Jumps, Powercleans, Some jump more footwork, and ABs

Rest Here. I feel really awkward throwing in upper body lifts with lower body lifts. This may be compeletely wrong, but suggestions?

the set up is still really strange. Why do you start workouts with things like Fly's adn skullcrushers?

Make your training more simple. Something like

day1-
back squat
bench press
DB row
hyperextension
one bicep exercise

day2
deadlift
overhead press
chin up
lunges
skull crushers

day3
front squat
incline DB press
step ups
pulldowns
bicep curl
pressdowns

What I would do with that is start my workouts with low level plyos and/or footwork. Something like 15-20min. of footwork or dot drills. After a warm up ofcourse. The weight lifting shouldn't take long. Since you are dieting and trying to loose some weight lower the volume a bit and try and keep the intensity up. Usually an intensity of 80-85% (6-8RM loads) is recommended for strength maintenance. Somethime like a 3x3 or 3x5 with an 85% load or 4x6 rep scheme with an 80% load will be good. Either that or mix up the rep ranges on each day to work in different rep ranges. Like heavy, med, light, etc. If you need to save time you can do those rep ranges with supersets, just put a rest interval inbetween each exercise of the superset so you allow yourself to work at maximum intensity. on the days inbetween workouts you can place some sprint work too.

hope that helps.

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