Thread: New Goals- Athleticism

Originally Posted by mike456

Sorry about that I got confused. I thought I put my second last post (the one about your new program) in the wrong section... but it was in the right one after all...
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So Mike, what do you plan to do for your A/B full body program? Did you take a look at the link I sent you on Foreman's journal?

Originally Posted by mike456

There is no stickies on this, I basically want to set up a training program with exercises, such as the guy is doing in this video
http://www.rossboxing.com/
any info/articles/etc. will help alot.
I will be doing a total body twice a week for strength.
And I will be doing HIIT Cardio 2-3 times a week for cardiovascular endurance and to burn some fat.
I want to add in this athletic power/plyometric stuff in, I want to make my body good for any sport, so all I will have to do is learn the skills and technique `
Thanks

http://www.coreperformance.com/

Originally Posted by Bakerboy

Sorry about that I got confused. I thought I put my second last post (the one about your new program) in the wrong section... but it was in the right one after all...
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So Mike, what do you plan to do for your A/B full body program? Did you take a look at the link I sent you on Foreman's journal?

I looked at foremans journal, but I think since I am only going to train twice a week, Ill think I wll just do all 6 major compunds, twice a week.(routine is in my sig)

Ok, I see.
The way you have it set up looks pretty good, Mike.
After the 15min cycling becomes too easy you might want to step it up a bit with something like skipping. I know at your weight you might be concerned because it can be higher impact but there are ways around that.
Even starting with 5min of skipping would be a good start once you master the footwork it gets easier. Anyway good luck with your new program.

Originally Posted by mike456

Hey CP this is what I came up with for warm-up and dynamic flexibility
Warm-up:
25 Jumping Jacks

Dynamic Flexibility:
Walking High Knees 1x6 Per Leg
Butt Kicks 1x10 Per Leg
Walking Straight Leg Kicks 1x10 Per Leg
Arm Swings Forward and Back 1x10
Side Bend Over and Back 1x10

Is it good(should I up sets/reps, add/take out any exercises)? and can you post your static stretching routine?

So dynamic before lifting, and static after? I read it on a site.
Thanks alot

Yeah, dynamic before and static after. If you were to ever do a static stretch first, the hip flexor stretch works well because of autogenic inhibition.

I would probably throw in something like a straight leg backward march too to loosen up the hip flexors a little more. I also love throwing in some kind of lunge variation or spider crawls, that loosens all kinds of stuff up. I would definitely get some shoulder dislocations in there too.

Well, I can describe all of the stretches; it would take my like 30 minutes to write up that post. You can search around for these though:

Hip flexor stretch
Hip adductor stretch
Piriformis/IT band stretch
Hammies/low back stretch
Calf stretch
Anterior shoulder capsule stretch
Posterior shoulder capsule stretch
Abducted/externally rotated stretch (Lats/triceps)
Pec stretch
Lat stretch
Upper trap stretch
Suboccipital stretch
Wrist flexor stretch

I hold each one for about 20 seconds.