student starting out with questions about program
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student starting out with questions about program - 1/23/2005 5:21:00 PM
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karascoe
Posts: 4
Joined: 1/23/2005
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I'm currently trying to get into shape for a military academy/military. I have some experience with running and weightlifting but am not really sure how I should approach this. I would like to be able to run ten miles at a good pace by the summer and now only do about three. I would also like to be able to do about 50-75 push-ups per day. I do work out now, but am looking for a regime to build muscle mass, endurance, and upper-body strength. Already, I practice with my track team but that is not paricularly challenging for what I'm looking for.
1. How should I balance the strength training and cardio?
2. How much time a day should I be working out?
3. How should I start out with the running schedule?
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RE: student starting out with questions about program - 1/23/2005 5:36:11 PM
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rippedchick
Posts: 3519
Joined: 1/8/2005
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Welcome to DB!
That's great that you're preping for the military. I'm doing AFROTC myself next year so I understand where you're coming from. 10 miles is a long way to run, so what do you mean by a good pace? Doing that many pushups will come with your strength training, and you'll get better the more you lift, even without practicing pushups. And why only upper body strength? Your upper body isn't very useful without a strong lower body, so you'll want to incorporate that into your routine.
1) balancing strength and cardio is a matter of goals. you can't lose fat and gain muscle at the same time so, are you already built but have a layer of fat you'd like to get rid of? or are you looking to gain muscle(which it appears you do)? If you're looking to gain mass, you have to concentrate on bulking first, or putting on some muscle-along with a little fat- and then cutting, where you can lose the fat you gained while you were bulking. Bulking includes more lifting and less cardio along with a good diet.
2) you should be able to get good results working out about an hour 4-5 days a week. just remember to set up your lifting schedule so that you have at least 3 days rest between working the same muscle group.
3) running 10 miles is a lot and definitely has to be worked up to. Now, it would be good to know your 1, 2 and 3 mile times to see how fast you run now, and how quickly you get tired.
answer the questions I left and I hope this gets you started! good luck with your training!
< Message edited by rippedchick -- 1/23/2005 5:37:44 PM >
_____________________________
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(in reply to karascoe)
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RE: student starting out with questions about program - 1/23/2005 10:12:12 PM
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usmczig
Posts: 38
Joined: 12/19/2004
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going from a 3 mile run capability to a 10 mile run capability is a little much for a few months on your own. even during basic training (even USMC boot camp), recruits don't run 10 miles at once. if you can run 5 miles at once, you should be just fine for basic.
(in reply to rippedchick)
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RE: student starting out with questions about program - 1/24/2005 10:50:35 AM
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karascoe
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Joined: 1/23/2005
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Thanks! I mentioned upper body strength particularly because that is what I have had trouble with in the past, being female it sometimes is a trouble spot. As for the running five miles would be better the ten, I honestly do not know much about the training I will need there. Right now I have about an eight minute mile. I usually get tired at about two miles, but haven't timed that. As for lifting I currently use Nautilus machines at school about three days a week alternating upper and lower body workouts for track(I throw shotput). We do three sets of 10 reps, biceps I'm at 35lbs, triceps at 25, lat pulldown 85, and presses are in between 35 and 50. I have some free weights at home also. We also do lower body but I will have to get back to you on the wights. Right now I do have muscle, but also have a layer of fat too.
(in reply to karascoe)
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RE: student starting out with questions about program - 1/24/2005 5:16:13 PM
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rippedchick
Posts: 3519
Joined: 1/8/2005
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does your track coach make you work out that way? b/c an upper/lower body split isn't the best.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to karascoe)
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RE: student starting out with questions about program - 1/27/2005 2:08:49 PM
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karascoe
Posts: 4
Joined: 1/23/2005
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Well pretty much, yea he does. It is difficult b/c we only have so many machines and a lot of girls so there is usually a pretty tight time constraint. It would be possible to do more though.
(in reply to rippedchick)
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