Please, comment my individual programs

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    Please, comment my individual programs

    Hello everyone! I'm new to Darebee until I figured out where to write. Please comment my programs, what I do right or not, if its possible to do this. I have been doing strength training for a long time, since 2013. At first I worked out in the gym, then at home 2-3 times a week. I can do both with dumbbells and with my own weight. Recently I realized that it’s morally difficult for me to do strength training, as a rule, they are prescribed, you do the same thing every week during the work program, increasing weight or repetition. Therefore, I decided to make myself programs for the seasons.
    Sorry for my English!

    1) The winter program is a classic strength training based on darebee's workouts for certain muscle groups (but, most likely, I adapt the program for myself based on the Ironborn).
    2) Spring - this is 2 workouts per week from Military Fit lvl2, to which I add abs workouts if there are no abs exercises on specific days. Some days (about 4 per month) are days of coordination and balance from the Spartans Trials (2-3 lvl), instead of the Military Fit. In addition, since I do not do the program every day, I make challenges in the morning (the first month is for the whole body (now it is the micro HIIT), the second is abs, the third is upper / lower body) or the Tabatas.

    3) The summer program is also 2 times a week, first the 30 days of HIIT, then the 30 days of HIIT advanced. This program also has daily challenges in the morning or the Tabatas.
    4) The autumn program is focused on the back. I haven’t done it yet, but it will include the 30 days of yoga, total abs (in the lower back), the Back and core also 2 times a week and the daily morning exercises of the Surya Namaskar.

    I quickly exhale morally if I engage every day fully, therefore I did 2 times a week but compensate for this with daily mini-workouts (Tabata, challenges). Every season includes 2-weeks rest. I chose the ready-made programs as the basis, because it is more convenient for me, every day something different ...Also, for me it is optimal to do 2 times a week. Will there be results from such mixed programs? Is it light or hard? And is it normal that I enter 2 lvl in programs right away? For me, its not murderous, but I feel that I really trained, that I can do it.

    Thanx!



    #2
    Hi tselik63 ,

    welcome to the hive. I am not sure if my comment helps you: as long as it is funny, motivates you and helps you reach your (fitness-)goals it's a good programm! I would suggest to follow this programm for a while, set a deadline, recap it and maybe extend it or shorten it a bit. In my case I prefer the individual workouts over programms, I feel that I have more freedom and can throw in some new stuff if I read about it somewhere or darebee presents a new workout which I wanna try. But you have to decided what is the best for you. Greetings!

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      #3
      Welcome
      You have organized a good workout, congratulations , if you feel comfortable continue, only you can judge if you like your workout, it works and it keeps you going.
      From my experience I found that varying helps me a lot to continue to train while having fun, then in some periods I decide to dedicate myself in particular to a certain type of training, now I do weights and fighting techniques but also yoga
      Maybe think about opening a training log, this helps a lot to share your workouts but also to see those of others and come up with good ideas for future workouts.

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        #4
        I think your program sounds good. If you reach a plateau, there are additional workouts from the Darebee menu and different monthly challenges from the menu to add in. Keep lifting!

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          #5
          @HuskyDog
          @Fremen
          @Shikari
          thank you very much for your feedback!

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            #6
            One question else!) Do I understand correctly that one set in the most workouts and programs is a sequential passage of all exercises at once on one trip, and only after that there should be a rest? How is this different from the circular training in the Military Fit (day 4)?

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              #7
              Hi tselik63. A look into the manual (Sample Workout) shows that you are right: all excercises in one go makes one set, rest after that. Some progs have different days, like Ironborn that follows not the circuit approach but a set based one.
              Day 4 MF (Level I) works like this:

              1. 30" High Knees
              30" March Steps (active rest)
              2. 30" Push-ups
              30" March Steps (active rest)
              3. 30" Jumping Lunges
              30" March Steps (active rest)
              ~
              8. 30" Plank Walk Outs
              30" March Steps (active rest)
              1. 30" High Knees
              ...
              Repeat 3x
              Enjoy!
              Another MF speciality are the red flags, they mean if you do the prog on level III, you have to do the excercise to failure and your reps have to be at least the stated number every single (usually 7) set.

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                #8
                Andi64, thanx so much!

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                  #9
                  No problem tselik63 , If you put a @ before my handle like: Andi64 (=tagging) I get a notice, that you mentioned me in a post, otherwise its just a link to my profile without the notice.

                  Comment


                    #10
                    Andi64

                    Comment


                      #11
                      Hi tselik63 and welcome to the hive

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                        #12
                        Hi, @Joe76!

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                          #13
                          Hi, everyone! Which ready-made programs can be repeated after graduation, even if over time? Provided that if you go through it all 30/60/90 days.
                          And I read that the body will never get used to training with its own weight, muscle mass is growing and the body needs to adapt again. Is it so? Then why are muscles mass not growing so much in contrast to weight training?

                          Comment


                            #14
                            HIIT and timed programs can be repeated several times while continuing to improve and also the strength programs that have Exercises to failure

                            Comment


                              #15
                              When it comes to bulk (strength) it depends on how you train. Usually low reps, high load. You can do that with body weight excercises (one-armed pushup, one-armed pullup, pistols ...) too. Search the net for the works of Al Kavadlo, Pavel Tsatsouline or Paul Wade . They show you how to get strong without iron.
                              Or use no reps, high load: Isometrics (Bruce Lee was a big fan) can give you tons of strength. Ross Enamait shows you how to build a cheap isometric device for your garage

                              Comment

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