Need feedback/comments/suggestions :)

[Jack]

Hey guys. I just spent the last 15 minutes drawing up this new routine for myself and I'd like all of yours opinions. Well, I need anyone to spot out any parts of training at all that I have missed out since I want to include everything possible. I've decided to reach a new level of diligent practice, and my current routine doesn't really hold to that. So, comments, feedback, anything to help me improve this more

 

Monday: Endurance, Skill, Flexibility - 100 minutes

 

Tuesday: Strength, Endurance, Speed - 100 minutes

 

Wednesday: Endurance, Skill, Flexibility - 100 minutes

 

Thursday: Strength, Endurance, Speed - 100 minutes

 

Friday: Skill, Flexibility - 100 minutes

 

Saturday: Strength, Endurance, Speed - 100 minutes

 

Sunday: Endurance, Skill - Varies (40 to 120 minutes)

 

 

 

Endurance:

 

Shadow Boxing - 3 minutes rounds

 

Bagwork - 3 minute rounds

 

Advanced Kicking

 

Exercise Bike - 20 minutes - 1/1/0.5 (slow/fast/v.fast) or steady pace, or 3/2

 

Strength:

 

Weights...

 

Bicep Curl

 

Tricep Extension

 

Military Press Behind Neck

 

Bench Press

 

Barbell Pulldown

 

Dumbell Pulldown

 

Shrugs

 

Deadlift

 

Abdominals...

 

Weighted Situps - 10 Minutes solid

 

Crunches - 5 minutes solid

 

Leg lifts - 4 sets of 100

 

Speed:

 

Explosive pushups (Down slowly, Up as quickly as possible)

 

Jumps with knees to Chest quickly

 

Jumps with knees to butt quickly

 

Hops on/off Obstacle

 

Skill:

 

Forms - twice each. Once slowly for precision, once quicker for power

 

Drills - Single moves or combinations down the hall

 

Stationary move practice - practice a move repeatedly in stationary position

 

Balance - Standing on balls of feet, standing on one leg, etc.

 

Shadow Boxing - 3 minute rounds

 

Bag work - 3 minute rounds

 

Flexibility:

 

Dynamic Stretches: Front, side, back every morning and every warmup

 

Static Stretches: Leg out infront, lean forward try to bring head to knee

 

From standing, drop slowly close to splits

 

Sitting down Splits

 

 

 

I am aware there are no lower body weight exercises, its because my knees and ankles hurt quite a lot sometimes due to growing pains so I dont want to cause unnecessary stress with squats and lunges

 

So, anything at all I am missing out on? Don't be afraid now I want to try and include as much as possible. Yes I'm aware of meditation, but, I dont know if I'll be able to fit that in at the moment.

 

Thanks in advance

 

 

[SaiFightsMS]

This may sound a bit odd but, are you maybe setting yourself up to overtrain? Maybe include a bit of recovery time? Especially after the plyometric work you are doing.

 

 

[Jack]

I don't have any experience with Pylometrics yet, so I don't know on the recovery times for them. Also, maybe I should just do nothing on Sunday and use that time to relax and recouperate?

[dreamer38f]

My humble opinion...

 

I agree with Sai.

 

You did well on the strength..muscles need 24 - 48 hours to repair themselves.

 

What if you only concentrated on 2 things a day and took sunday off totally?

 

Please be assured tho that I am in no way an expert in this area, just a fellow(

[kicker]

well you could have some rests in there I guess well it sounds good

 

 

[Jack]

Hmm also, would you recommend because of my age (15) that I should stick with assortments of pushups and pullups instead of weights?

[kicker]

well Jack I wouldn't know cause I am a bit younger and also well If your comfortable with doing weights well I would say go for it and stay. But if your not well maybe don't do weights and up pushups and pullups into that or even every other day do that exercies

 

pushups and pullups and then next day weights or something.

 

 

[SaiFightsMS]

I am kind of wandering too Jack if maybe some of the knee and ankle pain you are experinceing might be the result of over training. Our muscles and connective tissues need time to recover after hard workouts and I think pretty much all of your work outs are hard ones.

 

 

[Jack]

I wish that was the case Sai, but I have had these knee and ankle pains since before I even started Weight training. However I am going to change my strength training quite dramatically. I am going to keep doing bicep curls and military presses, but at a much lighter weight/higher rep system. I am also going to do lots more pushups and varieties of pushups, and pullups too.

 

My dad has recomended physiotherapy for my knees and I might take him up on that, I mean I have had these pains for a good 8 months now, it might be something more than just growing pains.

 

I think I am going to alter my weights definitely, and take Sunday off except for 5 minutes on the exercise bike before breakfast, and keeping the skill training to slow, precise patterns and drills (More relaxing than otherwise)

 

Thanks for the input guys, I'll do some research into recovery time for Pylometric/speed training and then alter it some more. Any more suggestions, please bring them up. I want this to be a routine for the next year so I'd like to invest a good amount of time making it as good as possible

 

 

[ad]

looks great, perhaps maybe too intense,

 

but could you follow this strict rountine?

 

the test awaits you

 

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