Program suggestion to go with "ironborn" at same time

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Program suggestion to go with "ironborn" at same time

    I wrote some to that post https://darebee.com/hive/info/653436...program-for-me but i decided on iron born program so that post is no more valid

    Ironborn:

    https://darebee.com/pdf/programs/ironborn.pdf

    When i look at the days for that program, i cant see a day that can take more than 30 minutes. In the description it says 20 minutes per day.

    I do workout in the afternoon so i can have 20 - 30 minutes more to completd 60-70 minutes. Because i wont have any chance to do exercise in other times through day.


    I have also some simple challenges but they wont take so much.

    I just finished spartan trials . It was nice.

    am not good at pullups, triceps pushup. And i cant do proper biceps with more than 7.5 kgs. So iron born will fix it i hope.

    But while fixing it, i dont want to lose my endurance and tirelessness. .So i want to add extra program. I dont want to choose a workout everyday so program is better.

    And i dont want to do much abs because i have nice muscle there. BUt i have fat, but i dont care. It will go in time.

    So, i am thinking to go with one of those programs after ironborn eveyday:

    core strength :
    https://darebee.com/pdf/programs/core-strength.pdf

    30 days of gravity :

    https://darebee.com/pdf/programs/30-days-of-gravity.pdf

    30 days of hiit:
    https://darebee.com/pdf/programs/30-days-of-hiit.pdf

    back and core:
    https://darebee.com/pdf/programs/back-and-core.pdf

    I did not check each day with ironborn if they can be combined. Probably theere wont be any problems.

    I started burpees 30 days ago with challenge. I escaped for years from it. So, challenge just finished. 30 days of hiit has some burpees. So i can choose it to increase my power?

    What i want is,
    - to able to run faster and for long time
    - to be able to do 2-3 hours exercise without getting tired. even almost breathless.
    - And to strength my arms. I dont care if they are thin or thick, just want to give them strength they need. Pushups could not give.
    - also for lower body, it can be good to go with dumbell. I can do 200 300 squats without dumbells but i dont know if i am ok to do with dumbells.


    I know i want so much and hard to combine all of it. But maybe you can suggest a program. Thank you.

    #2
    I´m currently doing a program in the morning, but Ironborn too in the afternoon, and I combine it with Strength Protocol - https://darebee.com/programs/strength-protocol.html

    Ironborn and Strength Protocol hit the exact same muscle groups everyday, one with dumbells, one without. I think they are the perfect pair.

    Comment


      #3
      Originally posted by CursedChico View Post
      What i want is,
      - to able to run faster and for long time
      - to be able to do 2-3 hours exercise without getting tired. even almost breathless.
      - And to strength my arms. I dont care if they are thin or thick, just want to give them strength they need. Pushups could not give.
      - also for lower body, it can be good to go with dumbell. I can do 200 300 squats without dumbells but i dont know if i am ok to do with dumbells.
      These are almost exactly my goals, too.

      I am not sure what kind of "2-3 hours exercise" it is, but I think it depends on which area of your fitness is weak. For me when I tried HIIT it didn't help much because my cardio fitness was probably better than I thought, but strengthening the quads really helped my speed and endurance, because it's actually my muscles that were weak.

      30 Days of Cardio Blast is actually a good one for your first goal. Then in terms of muscles, I think ultimately you will want to strengthen your entire lower body, because all your leg and hip muscles help you run faster and endure longer, including the hip flexor. With the glutes make sure you know how to use it, because it really helps you sprint. You want to be flexible, too. A flexible hip joint allows you to take big steps.

      As you mention Spartan Trial. It has jump squats and jumping lunges, which are great exercises for your goal. They should feel more difficult than regular squats.

      If I have to pick from your choices, I would say either Core Strength or Back and Core. A strong core helps resist fatique and enhance performance, so it's not just about looking good.

      Comment


        #4
        I think if you want to retain endurance, then some cardio would be a good idea. And as you want to better your running, then perhaps a programme that includes running, like Cardio Trim Run or 30 Days of Change could be considered.

        Comment

        Working...
        X