Fitness program
Hi, I’ve been following this routine for a month and a bit now and would like some advice on how to change it. Last year I did a lot of weights, bulked up a lot and skipped a lot of cardio. I then stopped doing weights because of exams etc., but didn’t do much exercise. I’m now fitter than I’ve ever been before after having done a lot of running for a couple of months, but I still have a lot of fat. My main sports are rock climbing and fell running, and so I would really like to get a lot lighter by losing the fat. I wouldn’t mind losing much muscle at the moment though; a lot of the weight training I did last year is pretty useless from the point of view of a climber as I mostly did bench press – you don’t use the pectorals much when climbing. I eat about 3,000 calories (mostly unrefined carbohydrates) and 100 grams of protein a day. I’m 5’9, 149 pounds and 17 years old.
My training program is as follows
Monday: Half an hour stretching, half an hour kickboxing drills on punch bag
Tuesday: Strength session 1:
3 sets of: Bicep curl 7 reps 19 kg each arm
Tricep lying dumbbell extensions 11 reps 15 kg each arm
Hill training:
500 metres with 120 metres ascent x 3
Strength session 2:
3 sets of: Finger pull ups x 15
Press ups x 30
Crunches x 50
Wide-arm pull ups x 15
Tricep bench dips x 40
Reverse crunches x 30
Wednesday: Half an hour stretching, half an hour kickboxing drills on punch bag
Thursday: Strength Session 1 (see Tuesday)
6 mile cross country run at medium pace over hilly country
Strength Session 2 (see Tuesday)
Friday: Half an hour stretching, half an hour kickboxing drills on punch bag
Saturday: Strength Session 1 (see Tuesday)
Fast cross country run over hilly country, about 10 miles in 1 hour 30 with lots of ascent and descent
Climbing fingerboard workout
Sunday: Rest
I do the two strength sessions as I want to build my biceps and triceps as occasionally I can't get enough power from them on awkward climbing moves, whilst I don't want to build anything else.
Also I often miss out the monday, wednesday and friday workouts due to tiredness and a lack of motivation.
Hi, I’ve been following this routine for a month and a bit now and would like some advice on how to change it. Last year I did a lot of weights, bulked up a lot and skipped a lot of cardio. I then stopped doing weights because of exams etc., but didn’t do much exercise. I’m now fitter than I’ve ever been before after having done a lot of running for a couple of months, but I still have a lot of fat. My main sports are rock climbing and fell running, and so I would really like to get a lot lighter by losing the fat. I wouldn’t mind losing much muscle at the moment though; a lot of the weight training I did last year is pretty useless from the point of view of a climber as I mostly did bench press – you don’t use the pectorals much when climbing. I eat about 3,000 calories (mostly unrefined carbohydrates) and 100 grams of protein a day. I’m 5’9, 149 pounds and 17 years old.
My training program is as follows
Monday: Half an hour stretching, half an hour kickboxing drills on punch bag
Tuesday: Strength session 1:
3 sets of: Bicep curl 7 reps 19 kg each arm
Tricep lying dumbbell extensions 11 reps 15 kg each arm
Hill training:
500 metres with 120 metres ascent x 3
Strength session 2:
3 sets of: Finger pull ups x 15
Press ups x 30
Crunches x 50
Wide-arm pull ups x 15
Tricep bench dips x 40
Reverse crunches x 30
Wednesday: Half an hour stretching, half an hour kickboxing drills on punch bag
Thursday: Strength Session 1 (see Tuesday)
6 mile cross country run at medium pace over hilly country
Strength Session 2 (see Tuesday)
Friday: Half an hour stretching, half an hour kickboxing drills on punch bag
Saturday: Strength Session 1 (see Tuesday)
Fast cross country run over hilly country, about 10 miles in 1 hour 30 with lots of ascent and descent
Climbing fingerboard workout
Sunday: Rest
I do the two strength sessions as I want to build my biceps and triceps as occasionally I can't get enough power from them on awkward climbing moves, whilst I don't want to build anything else.
Also I often miss out the monday, wednesday and friday workouts due to tiredness and a lack of motivation.