Quote:
Originally Posted by GhostRyder
So I'm trying to get back into my lifting form after I slimmed down a bit for my marathon. Any advice on what lifts to get back into right away? I'll definitely be deadlifting, but other than that I don't know where to go. I feel like this is sort of a clean slate. I think I want to build some explosiveness/power, but I need to be able to max a Marine Corps PFT/CFT so I can't neglect my running. Any ideas?
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I'd recommend a powerlifting / combine routine for starters. Heres one that is geared towards explosiveness and running / conditioning. For the assistance work I would just use bodyweight type lifts, I know pull ups etc are big for military. Weighted push ups etc.
Heres a template laid out for you,. This could be changed to fit work etc. gives you a good idea though.
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MONDAY (A.M.) - MAX-EFFORT Upper Body lift
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MONDAY (P.M.) - Sprint work, conditioning, GPP or skill training
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TUESDAY - OFF or Restoration techniques
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WEDNESDAY - Sprint work, conditioning, GPP or skill training
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THURSDAY - REPETITION Upper Body lift
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FRIDAY - Sprint work, conditioning, GPP or skill training
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SATURDAY - Lower Body lift
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SUNDAY - OFF or Restoration techniques
Heres a few links
http://www.defrancostraining.com/art...s_westside.htm
http://www.defrancostraining.com/art..._westside2.htm
http://www.defrancostraining.com/articles/articles.htm