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 Workout Plan for Beginner - Please look and say (+) (o) or (-)

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giggo_montana_33

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Posts : 9
Join date : 2011-05-22

PostSubject: Workout Plan for Beginner - Please look and say (+) (o) or (-)   Sun May 22, 2011 4:19 pm

hey please rate my plan:

monday: Stretching, Boxing Training
tuesday: Strength Legs, Core Training
wednesday: Stretching, Boxing Training
thursday: Endurance, Core Training
friday: Strength Upperbody (calis)
saturday: Strength Fullbody Mix
sunday: hands, neck, core, OR rest whole day

A. Stretching Routine wont explain.. its to be felxibe for my boxing sport.

B. Strength Legs:

1. GHR 10 reps
2. Lunges 20 reps
3. Pistol Prog. 15 reps
4. Knee Tucks 10 reps
5. BW Squats 25 reps
6. Squat Jumps 10 reps
7. Calf raises 40 reps

- repeat 4 times-
-rest 90 sec after round-

C. Core Training:

1. Leg Raises on Floor 10
2. Reverse Crunches 10
3. BW Goodmornings 10
4. Russian Twists til burn
5. Oblique Raises 10
6. V-Ups 10
7. Supermans 10
8. Lsit Tuck max. time

-repeat 4 times-
-rest 60 sec after round-

D. Endurance: Burpee Intevall (or Minute Drills from Ross Enamait)

1. Burpees x30 sec
2. Shadow Box x30sec
3. Burpees x30 sec
4. Shadow box...
5....
6....
-repeat 4 times-
-rest 60sec after round-

E. Strength Upperbody

First I do for pushing:

1. Planche Prog Pushups 7 reps (pseudo planche pushups)
2. Tricep Extensions 10 reps
3. Diamond Pushups 15 reps
4. Bench Dips 20 reps
5. Lsit Tuck max hold

-repeat 4 times-
-rest 30 sec only after round-

Then i do for pulling:

1. Front lever progmax hold
2. Back lever prog max hold
3. wide pullups 5 reps (slowly with 2 sec hold at top)
4. close chinups 5 reps (same)
5. wide chinups 5 reps (same)
6. close pullups 5 reps (same)
7. body rows 15 reps

-repeat 4 times-
-60 sec rest and maybe lat stretch between rounds-

F. Fullbody strength mix

1. wide pullups 5
2. pseudo planche pushups 7
3. pistol prog. 10
4. ghr 10
5. front lever hold max
6. back lever hold max. both prog exercises cannot do it straight yet
7. knee tucks 10
8. calf raises 30

-repeat 3-4 times-
-nr.8 is the rest-

G. Hands and neck i train specially with bwe the are important for boxers



what u think?
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TheHouDeani

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Posts : 217
Join date : 2010-02-14
Location : Houston, Texas

PostSubject: Re: Workout Plan for Beginner - Please look and say (+) (o) or (-)   Wed May 25, 2011 1:32 am

bro no criticism here, looks like you have a solid routine
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grishenko45

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Join date : 2010-09-23
Age : 27
Location : UK

PostSubject: Re: Workout Plan for Beginner - Please look and say (+) (o) or (-)   Wed May 25, 2011 4:51 am

i see you've got stretching down every other day, this shoulder be done every day before and after each workout. you've also got your routine down for 7 days, possibly 6 days if you rest on sunday - you can't really plan ahead, (well i can't) it depends on your energy/strength levels on the day.

all in all, a good beginner workout - as you develop you'll learn to do max reps instead of giving yourself a number as you may well be able to do more reps each set. just give yourself a 'target' number of reps each set, so the sets you've given yourself 10 reps - give yourself a target of 8 and if you do 13 reps one set, you'll still be able to hit that 8 the next set.
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raja



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Join date : 2009-11-19
Location : Orlando, Florida

PostSubject: Re: Workout Plan for Beginner - Please look and say (+) (o) or (-)   Wed May 25, 2011 12:00 pm

A few general tips:

Learn to superset efficiently. Superset antagonist moves. Planche and front lever. Push ups and rows. Pull ups and handstand push ups. For example:
A1. GHR
A2. Pistol Squat

Don't focus on too many moves or you'll never nail anything. If you want a goal, for example the pistol squat. Work hard on the pistol squat. Don't use your energy on moves that won't contribute to your goal. Regular squats aren't going to help nearly as much as pistol progressions will. For legs, do something like this instead:

A1. GHR
A2. Pistol Squat (progression)

B1. Shrimp
B2. One legged calf raise

Do 'the shrimp' instead of lunges. Check out the blog of Ido Portal for more info.

Read: http://www.eatmoveimprove.com/2010/3/the-fundamentals-of-bodyweight-strength-training/

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360wonder



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Join date : 2011-03-02

PostSubject: Re: Workout Plan for Beginner - Please look and say (+) (o) or (-)   Wed May 25, 2011 5:12 pm

What does GHR mean?
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Tim

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Join date : 2010-10-13
Age : 31
Location : Loughborough, UK

PostSubject: Re: Workout Plan for Beginner - Please look and say (+) (o) or (-)   Wed May 25, 2011 5:42 pm

360wonder wrote:
What does GHR mean?
glute ham raise probably
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giggo_montana_33

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Join date : 2011-05-22

PostSubject: Re: Workout Plan for Beginner - Please look and say (+) (o) or (-)   Sun May 29, 2011 10:40 am

firdst thank you all

@grishenko45: yeah of course i do warmup dynamic stretching before workout always. thanks for the tip about the reps!


@raja: youre right man too many exercies. shouldnt do it in circuits but superset. thank you i will change that. the shrimp looks good too

ghr of course is glute ham raise


also one question: is the core routine ok? or are there too many exercises too. should i do 3-4 ex but very big volume, better? wanna hit them core haarrrrd haha Very Happy
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