AboutJohn Izzo Expertise I can help answer any questions related to muscle development, muscle activation, fat loss, core strength, balance, spinal stability, warm-up, and proper exercise progression and execution. Most answers can be found on my website: www.standAPARTfitness.com
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Expert: John Izzo 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
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 Your program looks very SOLID. The only thing I would add:
How many days a weak do you plan on performing this workout? Most of the exercises go to "failure" so it is important that rest and recovery be effective to create an environment for muscle growth.
Also, bear in mind the diet and amount of calories and particularly--protein intake.
Also, if size is what you are after, there will be a "cut-off" point where the body weight stuff will not be sufficient enough to stimulate the muscle, so heavier volume will be needed.
If you current fitness level supports this program, I think it is solid. But I think the more intricate the program is, the smarter you need to be using it.
