Source
r/Fitness•
Rocketwolf

Looking for advice on a two-a-day workout. Been working out consistently for over a year, now I have a little bit of extra time on my hands.

So here's the details. 6'1", 188lbs, military. Looking to make strength improvements, as well as prepare for some upcoming additional training. I'm consistently working out 6 or so times a week, and I'd like to up my workout regime. Currently, it consists of

  • Monday : 20 minutes of cardio, bis, tris, chest, core
  • Tuesday : Zumba (Don't judge, it's one of my "off" days from lifting)
  • Wednesday : Legs, core
  • Thursday : 20 minutes of cardio, core, chest, back
  • Friday : 20 minutes of cardio, bis, tris, chest, core
  • Saturday or Sunday : Distance run

Proposed plan

  • Monday: AM - Bis, Tris, Chest, Back PM - Distance Run
  • Tuesday: AM - Zumba PM - Sprints
  • Wednesday: AM - Legs, Core PM - Boot runs
  • Thursday: AM - Bis, tris, chest, core PM - Distance Run
  • Friday: AM - Legs, Chest, Core PM - Sprints
  • Saturday or Sunday: Alternate weekly between rucking and boot runs

Thanks in advance for any input.

Posted Jul 16, 2014, 3:32 PM UTC · edited

29
Seabee08•

http://simplesciencefitness.com/

Check this out, you might be able to find what you're looking for here.

2
RocketwolfOPMilitary•

That's great, thanks for the link!

1
[deleted]•

i do something quite similar. AM is training for Rowing; the days alternate sprint/long distance/recovery row/sprint/long dist....

PM, I lift 3 days a week using the Texas Method. on "off" days i do rock climbing and bodyweight exercises (pushups pullups dips planks abs etc)

saturday or sunday is a long run or a long hike w/ a pack. one rest day, which is often climbing real rocks (much less volume and intensity and way more rest between routes than the rock gym).

i dont know why youre doing a bodypart split if your goal is strength, but if youre making gains great.

it works great but you have to eat a ton. i stopped making progress once i was in a calorie defecit for a month or so, but lifts were consistently going up when i was eating and gaining weight.

2
RocketwolfOPMilitary•

Glad to know it works for someone

2
Seabee08•

I would recommend you cut out a lot of that cardiovascular if you want to make gains. Lower rep sets, heavier weight, and try for two muscle groups a day, not four. You're not giving your body enough time to repair itself. You can over train muscle groups.

1
RocketwolfOPMilitary•

I should probably clarify. I want to make strength gains, not so much muscle mass. As of right now, I do lower weight, higher rep sets. I have to focus a lot on the cardio, the school I'm going to is cardio intensive.

2
outline01•

You're still gonna have to be eating a lot.

2
RocketwolfOPMilitary•

I am. I'm running a 600 calorie deficit and still taking in around 2800 calories per day.

2
AWAREWOLF69•

Just be super conscious of burning yourself out.

If you notice you start losing strength and endurance make sure you dial back the training for a week or so. Don't try to push through the slump by going harder, it will be counter-productive.

1