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post #1 of 2 (permalink) Old 03-02-2007, 01:46 PM Thread Starter
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Join Date: May 2006
Location: Iowa
Posts: 263
Feedback on my 2 month cardio plan, please?

Alright, here's the deal.

During my 4 years in high school, I was lifting and in athletics. So, I was eating a lot and what not. Also had pretty decent cardio. I was fairly cut, but was no body builder (I worked a lot more on strength than tone.)

After I finished footbal my Sr. year, I started training BJJ and Judo. Did a little kickboxing, too. During football this year, I was about 190 LBS. By January, I weighed about 175-178.

But, I haven't trained for almost a month and a have (been sick and the wheather in Iowa is rediculous.) I've put on a pretty good trophy gut (I can almost hold food on it.)

So, I've been doing something about it.

DIET: I haven't really been trying to follow a strict diet. I know a decent amount about nutrition, but I don't count calories and such. I just try and pick the better foods to eat.

Alright, now this is the plan I've thought up.

WEEK 1-2:

Week 1-2 is simple. Trying to get me back into shape. All I'm doing is running 1 1/2 mile a day (almost died the first time.)

WEEK 3-4:

I'm still doing the 1 1/2 mile run every other day. However, I'm going to throw in rope skipping afterwards. I plan on doing 3X5 minute rounds (1 minute in between.)

WEEK 5-6:

Still doing the 1 1/2 mile run every other day and doing the 3X5 minute rounds of skipping. However, I'm now adding 3X5 minute rounds of shadow boxing w/ sprawls (1 minute in bewteen. I was thinking of alternating. 1 round of shadow boxing, rest, then 1 round of skipping.)

WEEK 7-8:

Going to double my run to 3 miles. Still doing to do the 3X5 minute rounds of skipping and boxing/sprawl drill.

In about 2 months, school is going to be close to over. After I graduate, I wanna start training again 5 or 6 days a week. If you have time, I would love and positive or negative feedback and/or advice. Thanks for taking the time to read!

[EDIT] It was also suggested that I throw some sprints into the mix, which is a good idea. I was also thinking about doing some body weight exercises, like pushups, squats, ect.

Last edited by EC_Raider_07; 03-02-2007 at 02:07 PM.
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post #2 of 2 (permalink) Old 03-03-2007, 09:23 PM
Join Date: Dec 2006
Posts: 577
I think you need to push yourself more on the length of the run. I think your cardio workouts need to be 20 minutes long at the absolute minium, and a good bit longer if possible.

If it's killing you, pace yourself a bit more so you can go longer. Might hurt the first few days, but you improve really quickly with cardio.
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