Training Schedule

Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

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Tinnuk Posts: 291 Joined: 2005/12/19	2006/09/12, 11:22 AM This is a training schedule that I’m thinking of following. What I’ve written down here would represent about a week. I’ve done something similar to this, but this is probably more intense and I just want to get some criticism on it to see whether it’s a good idea and if not, to change it around a bit. Also tell me if there’s something I should be including in this that I’ve missed. Day 1 5:30AM- Breakfast 7:00AM- HIIT (running), 10-20min. 7:30AM- Small meal 8:15AM- Gym class, 75min. (keep in mind that this class is very low intensity) 10:00AM- Small meal 12:00PM- Small meal 2:00PM- Small meal 3:30PM- Weight training (upper body), 30-45min. 4:30PM- Small meal 6:00PM- HIIT (running), 10-20min. 7:00PM- Yoga, 60min. Day 2 6:30AM- Breakfast 8:15AM- Gym class, 75min. 3:30PM- HIIT (running), 10-20min. 7:00PM- Yoga, 60min. Day 3 7:00AM- HIIT (boxing), 15-20min. 8:15AM- Gym class, 75min. 3:30PM- Weight training (lower body) 6:00PM- HIIT (boxing), 15-20min. 7:00PM- Yoga, 60min. Day 4 8:15AM- Gym class, 75min. 3:30PM- HIIT (boxing) 7:00PM- Yoga, 60min. Day 5 7:00AM- HIIT (running) 8:15AM- Gym Class 3:30PM- Weight training (upper body), 30-45min. 6:00PM- HIIT (running), 15-20min. 7:00PM- Yoga, 60min. Day 6 3:30PM- HIIT (running), 15-20min. 7:00PM- Yoga, 60min. Day 7 7:00AM- HIIT (boxing) 3:30PM- Weight training (lower body), 30-45min. 7:00PM- Yoga, 60min. I know I was vague about certain details like the type of weight training I’m doing, but I figure that varies all the time and it shouldn’t affect everything else too much. The eating schedule was on only the first two days because it’s implied that I’ll always eat around those times.

flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/09/12, 02:47 PM OMG what the heck are you training for. 2XHIIT,wt training, gym class and yoga every day....are you nuts?? You're going to overtax your system and do yourself more harm than good IMO. HIIT should be done a couple times per week, cardio and wt training are best on opposing days and your body absolutely needs at least 1 full day of rest. You're asking for injury, exhaustion and just plain ole burnout!! I'd rethink this if I were you. -------------- Even if you are on the right track, you will get run over if you just sit there.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/12, 03:01 PM I agree with fly....I thought this too when I first read it but wanted someone with more experiance to back me up in case I was wrong.Seems like entirely to much...may feel great at first but in a few weeks you'll burn out and be back to square one.
Tinnuk Posts: 291 Joined: 2005/12/19	2006/09/12, 11:00 PM Well three days in the week I only do 1 HIIT session and no weight training and the gym class isn't very intense at all. Could this work if I only did one HIIT session on weight training days and sometimes not at all on the non weight training days? I try to do HIIT on weight training days to building excess bulk. I've done training routines that involved doing HIIT once per day and I never felt burnt out, so I think I can at least manage more than a couple times per week, but who knows? Thanks for the advice, I appreciate it.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/13, 08:19 AM You should always do what works best for you....BUT if you start to feel the symptoms of overtraining...reevaluate your program.
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/09/13, 08:59 AM Now I'm really confused...you say you do "HIIT sessions on weight training days to building excess bulk."? I hope this is just a typo and what you meant to say is to not build extra bulk. If you are actually trying to get "bigger" cut the HIIT all together and focus on the wt training with heavy weights. If endurance is your goal, then I guess you can continue with what your doing, but I still think your asking for trouble in the long run....just my humble opinion:)
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/13, 09:10 AM Tinnuk.....FYI....Flyonthewall always says her opinion is humble....but it's also always right on the money.:)
jeramiemaza Posts: 167 Joined: 2006/08/02	2006/09/13, 09:13 AM Don't forget girls that he is a 16 year old male. I don't think he is over doing it. Then again I am not a professional trainer. His profile states that he wants to be stronger and faster with minimal size gains. I feel he is on the right track. As for you Tinnuk, I hope you are eating a lot of food. Like over 3000 cals a day cause you are burning a crap load of 'em. -------------- I am a rough carpenter, nobody can kick my a$$ (me)
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/13, 10:23 AM Well jeramie I think we would prefer something more along the lines of "Queens of the jungle" to "girls"....but that's another thread...:laugh: I still think this alot of traning...even for a 16 year old...like I said...do what you gotts do...just watch for overtraing....and consider what fly said...if your doing hitt traing for bulk...you may want to rethink that.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/13, 10:24 AM um...didn't mean gotts do...meant gotta do...that would be proper American speech....
Tinnuk Posts: 291 Joined: 2005/12/19	2006/09/13, 10:41 AM Sorry fly, I meant to say "to avoid building excess bulk"...I was a tad tired when I wrote that. Even though I am trying to avoid it, I'm taking in alot of cals to avoid burning out. I'm also focusing on heavy weights anyway, just not training to failure...I'm aware that there'll be some muscle mass added with most weight training programs, but I still want to stay light as possible. Now I'm thinking of toning this schedule down a little, but I'm wondering; when I advance furthur as an athlete, will the time it takes my body to recover be decreased?
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/09/13, 11:07 AM I think in general, as you progress as an "athlete" that you're body does recover quicker, but it also depends on how your training. If you start to do something you haven't done before, or for a long time, I'm sure you'll feel it. I realize you're young and have been working out at this level for a while, so your body can likely handle it. However, It just seems like a lot of variety in a single day. I would think that focussing on one thing like high endurance, or building muscle mass, strength or working on speed, would make more sense. You are obviously very athletic, I just hope your not veering from your ultimate goal (whatever that may be; speed, endurance, strength etc) by doing too many different things. I don't know if Wrestler is lurking out there somewhere, but I bet he'd give you some awesome guidance!
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/09/13, 11:15 AM BTW....when do you have time to do your homework:laugh:...sorry, just the Mom in me....
Tinnuk Posts: 291 Joined: 2005/12/19	2006/09/13, 03:38 PM Don't worry, I find the time to do it...
Tinnuk Posts: 291 Joined: 2005/12/19	2006/09/13, 03:38 PM Don't worry, I find the time to do it...
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/09/13, 06:36 PM With that schedule if you can keep at it I think 3000 cals is low. For a 16 yr old I know many that eat that much wiht out training at all. I feel it is a bit too much but try it out and see. I also think that there will be little if any mass gains. Just too much cardio and other work for the body to add mass. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
jeramiemaza Posts: 167 Joined: 2006/08/02	2006/09/13, 06:44 PM yeah I guess 3000 cals is a bit low. -------------- You got an alligator mouth and a hummingbird a$$ Your mouth writing checks that your a$$ can\\\\'t cash 145 and I\\\\'m out of your weight class Want to survive, you better scramble like eggs and break fast (TI, GRAND HUSTLE)
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/09/13, 10:08 PM HIIT will tax your CNS dearly, as will any heavy strength training in excess of 85%. You may feel as though you are handling it just fine, but you won't be able to tell if your CNS is overtrained, and this is where you get your strength gains from. Every powerlifter I have known has noticed immediate gains in strength when dropping HIIT. Now I still advocate HIIT, but you may want to look into steady state, since as far as I know you were trying to build relative strength. -------------- Iron and chalk.
Tinnuk Posts: 291 Joined: 2005/12/19	2006/09/13, 10:18 PM Wait a second, steady state is better for strength training??
Tinnuk Posts: 291 Joined: 2005/12/19	2006/09/13, 10:20 PM And btw, I don't always train in the 85%+ range (dynamic or repitition).
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/09/14, 09:07 AM glad to see you were lurking wrestler...this was getting out of my league:)
Tinnuk Posts: 291 Joined: 2005/12/19	2006/09/15, 09:59 AM Are you saying that I should drop HIIT entirely and replace it with steady state, or just not do HIIT on weight training days?