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About Joe Gunn
Expertise
Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.

Experience
Over 30 years as a personal trainer of athletes as well as average individuals.

Organizations
Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.

Education/Credentials
M.S with majors in exercise science and psychology

You are here: Experts > Recreation/Outdoors > Bodybuilding > Strength Training > Workout routine

Topic: Strength Training

Expert: Joe Gunn
Date: 4/18/2008
Subject: Workout routine

Question
I have created a workout routine that is based around improving functional strength (through neural training exercises) while slightly bulking up (using a heavy weights, high reps principle). Also, I am an avid sprinter, and the final exercises focus on improving my overall sprint speed. I included external rotations as I have internally rotated shoulders and needed a solution.

Please offer any advice on the following training program

One arm one leg pushup – 2 reps, 1 rep, 2 reps

Near one rep max LAT pull down – 3 reps, 2 reps, 1 rep, 2 reps, 3 reps

Pistol – 2 reps, 1 rep, 2 reps

Pull ups – 2 reps, 1 rep, 2 reps

Incline lateral raises – 2 reps, 1 rep, 2 reps, 3 reps

Resistance band bicep curl + military press – 3 reps, 2 reps, 1 rep, 2 reps, 3 reps

Isometric full pushup – 4 reps, 3 reps, 2 reps, 1 rep, 2 reps

One arm resistance band push down – 3 reps, 2 reps, 1 rep, 2 reps

One arm one leg plank – 15 second (R), 15 second (L), 10 second (R), 10 second (L), 5
second (R), 5 second (L), 10 second (R), 10 second (L)

Ankle weights leg kick–backs – 3 reps (R), 3 reps (L), 2 reps (R), 2 reps (L), 1 rep (R), 1
rep (L), 2 reps (R), 2 reps (L)

External rotations – 3 reps (R), 3 reps (L), 2 reps (R), 2 reps (L), 1 rep (R), 1
rep (L), 2 reps (R), 2 reps (L)

Ankle weights hanging leg raise – 6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep

One arm resistance band snatch – Failure (start with left and do equal on right)

Lunges with 5 second pause – Failure (start with left and do equal on right)

Resistance band bicep curl – Failure

Two arm resistance band push down – Failure

Ankle weights hip abduction with band (Outside and inside) – Failure (start with left and do equal on right)

Side crunch – Failure (start with left and do equal on right)

Slow squat – Failure

Bicycle crunches – Failure

Complete body circuit – Failure
(Squat>Pushup>Leg raise>Squat jump>Mantis pushup>Crunch>Hindu squat)

Ankle weight standing knee raise with resistance band (isometric) – 4 stops, 5 seconds per stop

Hanging running – Failure

Interval training – 5 min warm up (7 km/h or 4 m/h), 6 sets of intervals, sprint (12 km/h or 8 m/h) for 45 secs and walk (5 km/h or 3 m/h), 2 min cool down.

Answer
Hey Mark, Hard to answer this question without more info. How many days a week do you do this routine? All in the same workout? Do you have a coach or trainer advising you? Let me know what your goals are and I will advise you on how I train folks?...Joe

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