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powerhouse283

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Monday:
1. 1/2 Mile warmup slow jog
2. Stretching
3.LOWER BODY WORKOUT (endurance 8-12 reps)
-20 rep squats (2x20 reps??)
-Stiff leg deadlifts (2x15 reps)
-Lunges (3x10 reps?)
4. 1-3 mile run


Tuesday:
1. 1/2 Mile warmup slow jog
2. stretching
3.UPPER BODY WORKOUT (endurance 8-12 reps)
-Speed Bench Press (3x10 reps)
-bent over rows (3X10 REPS)
-pullovers (2x20 reps)
-military press (3x12 reps)
-Chin-ups (3xmax reps)
4. 1-3 mile run

Wednesday:
1. 1/2 Mile warmup slow jog
2. stretching
3.LOWER BODY WORKOUT (power 2-6 reps)
-Full Squats (5x2-5 reps
-Conventional Deadlifts (5x2-3 reps)
-Cleans (3x2-4 reps)
4. 1-3 mile run

Thursday:
1. 1/2 Mile warmup slow jog
2. stretching
3. UPPER BODY WORKOUT (power 2-6 reps)
-Bench Press (5x2-6 reps)
-Pendley Rows (5x3-6 reps)
-Push Press (5x 3-6 reps)
-Weighted Pullups (3x 5 reps)
4. 1-3 mile run




1. should I do endurance work in the beginning of the week? or the end? I figure i will do power second so it doesnt make me very tired for the endurance work later on.

2. with the 20 rep squat program do you do them all the way to the ground?

3. How many sets of the 20 rep squat thing do i do? just one set?

4. are my sets/reps good? my goals are to get strong and good at wrestling and just in shape. I weigh 177 right now and gettin kind of chunky but im strong, so i mite wanna loose 7lb or 10 or something.


5. how do my exercise selections looks for the endurance days?
 
What endurance are you referring to, the 8 - 12 reps? I don't think that will do anything for endurance. The 1 - 3 mile will help. For endurance, you have to do something for long periods of time, typically 90+ minutes to get your cells to start producing more mitochondria and your capillaries to increase their coverage which takes time.

Most cyclists ride 100+ miles / week and runners log 20+ miles / week to build up their base endurance.

Now, if you really aren't looking for endurance, ignore everything I posted.
 
well by endurance i mean muscle endurance. wrestling, so my muscles will not get tired quick, and i used to run miles a day and still I could tel a big difference when i went from 8-14 reps (size/endurance) to strength 1-5 reps

and boxing/fighting
 
well I did my power lower leg workout 2day kinda switched it up, man full squats, deadlifts, and cleans are a crazy workout, my legs r lovin it lol.. and ur deadlift sure does go down after u stop doin them for a while >. :(
 
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