Question for Sohan

[savedbygrace]

I greatly, greatly apologize ahead of time, for asking so many questions.....this one in particualar being kinda of lenghty...but I am 30 years old...and have started back for the last 2 months taking MA. I love it. Unfortuanatlly I am out of shape and not very flexable. I took MA back in high school but quit to play football and baseball. I am looking for some advice on a workout routine (cardio, stretching, strength) thats pretty in detail that I can go by. I have looked all over the net and cant really find anything particular...as in a specific routine (maybe I'm not looking hard enough). I was wondering if you had an idea (or know of somewhere I could find one) of a start off set routine that I can do each week..mainly cardio and stretching. I have always lifted weights and am still pretty strong but my cardio and flexabilty is lacking alot. Again I'm sorry to ask such a BIG question and I apologize for bothering you but I just want to do the right thing to better myself. Thank you for any adivce/tips/help you offer. Thank you very very much for your time.

[Sohan]

Not sure how much detail you need, but here's some particulars:

>>>>Weights 3x per week, cardio 3x/week (different days), stretch after each workout.

Weight training (Assuming only free weights available):

*1:00 to 1:30 rest between sets

Workout 1:

Bench Press 10, 8, 8 reps

Shoulder Press 10, 8, 8 reps

Triceps Extension 10, 10 reps

Dumbbell Row 10, 8, 8 reps

Dumbbell Biceps Curl 10, 10 reps

Workout 2:

Upper Crunch/Lower Crunch 50 each x 2

Backwards Lunge 3 x 10 reps

Walking Lunge 3 x 10 reps

Lying Back Extensions 3 x15 reps

Standing Calf Raise with Dumbbells 2 x 20 reps

Workout 3:

Incline Bench Press 10, 8, 8 reps

Upright Row 10, 8, 8 reps

Side Lateral Raise 10, 10 reps

Barbell Biceps Curl 10, 10, 10 reps

* Cardio (cycling, running, swimming, etc.):

Workout 1: 30 minutes at 85% HR max (220 - your age)

Workout 2: 45 minutes at 80% HR max

Workout 3: 60 minutes at 75% HR max

After 4 weeks, try interval training on workout 1. 5 minute warmup, then alternate 3 minutes at 90% and 3 minutes at 65% for three repetitions, then one more 3 minute interval at 90%, then finish off with 5 minute cooldown.

*Stretching (hold all stretches a minimum 30 seconds in a static stretch--60 seconds better):

Seated Toe Touch

One Leg Toe Touch (Seated Hurdler's Stretch)

Standing Quad Stretch

Seated Inner Thigh Stretch (Soles of feet together with bent knees, grab toes)

Standing Hurdler's Stretch

Swimmer's Shoulder Stretch

(There are plenty of other stretches, but these will get you started. A good book on stretching called "Sport Stretch" is highly recommended. Check for it on Amazon.)

Best to do weights on non-MA days. Cardio on the mornings you do MA. Consume 150-200 calories of juice or gatorade after your cardio and weight sessions to hasten recovery. Get 8 hours or more of sleep at night or our efforts here are wasted.

Also, keep in mind that if you have the time or energy for more, by all means you can amend this plan. The more cardio you do, the more cardiovascularly fit you will become. But it's best to do what you can now, adapt injury-free, and then add as you get fitter. Don't overreach too soon or you'll find yourself on the sidelines.

PM me if you need more detail and I'll let you know what I can do for you.

With respect,

Sohan

[savedbygrace]

Not sure how much detail you need, but here's some particulars:

>>>>Weights 3x per week, cardio 3x/week (different days), stretch after each workout.

Weight training (Assuming only free weights available):

*1:00 to 1:30 rest between sets

Workout 1:

Bench Press 10, 8, 8 reps

Shoulder Press 10, 8, 8 reps

Triceps Extension 10, 10 reps

Dumbbell Row 10, 8, 8 reps

Dumbbell Biceps Curl 10, 10 reps

Workout 2:

Upper Crunch/Lower Crunch 50 each x 2

Backwards Lunge 3 x 10 reps

Walking Lunge 3 x 10 reps

Lying Back Extensions 3 x15 reps

Standing Calf Raise with Dumbbells 2 x 20 reps

Workout 3:

Incline Bench Press 10, 8, 8 reps

Upright Row 10, 8, 8 reps

Side Lateral Raise 10, 10 reps

Barbell Biceps Curl 10, 10, 10 reps

* Cardio (cycling, running, swimming, etc.):

Workout 1: 30 minutes at 85% HR max (220 - your age)

Workout 2: 45 minutes at 80% HR max

Workout 3: 60 minutes at 75% HR max

After 4 weeks, try interval training on workout 1. 5 minute warmup, then alternate 3 minutes at 90% and 3 minutes at 65% for three repetitions, then one more 3 minute interval at 90%, then finish off with 5 minute cooldown.

*Stretching (hold all stretches a minimum 30 seconds in a static stretch--60 seconds better):

Seated Toe Touch

One Leg Toe Touch (Seated Hurdler's Stretch)

Standing Quad Stretch

Seated Inner Thigh Stretch (Soles of feet together with bent knees, grab toes)

Standing Hurdler's Stretch

Swimmer's Shoulder Stretch

(There are plenty of other stretches, but these will get you started. A good book on stretching called "Sport Stretch" is highly recommended. Check for it on Amazon.)

Best to do weights on non-MA days. Cardio on the mornings you do MA. Consume 150-200 calories of juice or gatorade after your cardio and weight sessions to hasten recovery. Get 8 hours or more of sleep at night or our efforts here are wasted.

Also, keep in mind that if you have the time or energy for more, by all means you can amend this plan. The more cardio you do, the more cardiovascularly fit you will become. But it's best to do what you can now, adapt injury-free, and then add as you get fitter. Don't overreach too soon or you'll find yourself on the sidelines.

PM me if you need more detail and I'll let you know what I can do for you.

With respect,

Sohan

Man, that is perfect. Thank you so much for posting that. I know it was time consuming. Thank you alot. I'll dance at your next wedding...

[Sohan]

Yikes, I hope I don't get married again. Twice is enough.

No worries, it only took a few minutes. Since I do it for a living, I'm used to writing programs up on the quick. Let me know if you have any further questions.

With respect,

Sohan