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Old 07-30-2008, 04:19 PM   #11
Justin Fricke
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Join Date: Sep 2007
Location: Kansas City
Posts: 35

If you are playing football skip distance runs altogether..if you are playing soccer just do more sprints same for basketball...If you are running long distance in track then well you get the picture. Sports Soccer, Football, and Basketball have more sprinting involved and are usually quick sprints in play to begin with when in FB will you run a mile?-NEVER Soccer there is an arguement and basketball as well- so unless it is for a mental test then i would stick to Speed Work and Sprinting on oppopsite days--
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Old 07-30-2008, 11:34 PM   #12
Brandon Enos
Join Date: Jun 2007
Location: California
Posts: 171

I dont play any sports. Im preparing for a sheriffs academy that involves running ~2 miles a day (when the instructors are feeling nice), five days a week.
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Old 07-31-2008, 12:58 AM   #13
Brandon Enos
Join Date: Jun 2007
Location: California
Posts: 171

The other thought I just had was replacing pushups with dips. My reasoning for this is that it would be harder to add progressions to pushups in a comercial gym than dips would, and like pushups, work essentially the same muscles as shoulder and bench pressing, but in a a different path/way/whatever you wanna call it.
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Old 08-02-2008, 04:01 PM   #14
Brandon Enos
Join Date: Jun 2007
Location: California
Posts: 171

Okay, so I think I got my workout program figured out for the next 2 or 3 months. Just one last piece of the puzzle. Sets and reps. My first thought was to do something along the lines of a traditional 5x5, but since Ive also been following IF and dont eat as many calories as I used to, not sure if that might be to much volume for 3 days a week. My next thought was either a 5x5 or a 3x5 scheme, figured it might be a little more managable. Any thoughts? Any other rep schemes you think might work better?
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Old 08-03-2008, 01:51 AM   #15
Gittit Shwartz
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Join Date: Dec 2006
Posts: 295

Pushup progressions - you can always do them on pushup handles or just between two benches or steps (with your feet up on the same level) for extra depth, and ask someone to put a dumbbell or plate between your shoulder blades for weight.
Radio G
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Old 08-03-2008, 11:33 AM   #16
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245

With only one exercise per day, I think 5x5 would be ok. I'm not sure how much else you will be doing on your sessions.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 08-03-2008, 12:18 PM   #17
Brandon Enos
Join Date: Jun 2007
Location: California
Posts: 171

My sessions are going to be pretty quick and simple. Lifting on Mon, Wed, and Fri. Option A is going to rotate between a squat variation or a DL variation, so basically only one lower body lift a day, then everyday is going to have a different upper body push and pull and an ab exercise. Ill probably swim a few laps after that since Ill already be at the gym.

Option B will have both a squat and DL variation every day, so two lower body movements daily, and the rest will be the same as option A. Then Tue, Thur, and Sat will be running days, alternating between sprint and distance sessions.
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