Push Me & Break Me

S

SuperCop

0
Well it's been a month or so since my last update and post. I was struggling with my stamina and what not at the time as I had just gained 50 pounds during a very unhealthy, and rapid addition of that weight aswell.

I was 190 pounds ( 5' 10'' ) with an undetermined Body Fat %.
Now, I am 178 with 18% body fat.

I am just sticking to my gym classes for now until my stamina and core strength improve. ( Im having trouble with my balance and core strength ) I have Gym Monday, Tuesday, and Thursday. Mondays are weight training, and Beep Tests. ( Im in school to be a cop ) Tuesday I run for 45-60 minutes. It all depends on how much I decide to stretch or do other things. Like complain and whine to anyone who will listen. Wednesdays are the same thing. Generally, I do running outdoors and in a gymnasium, but from time to time, we use treadmills, steppers, rowing machines, and elipticals.

Ive found that since I began this schedule, I hae increased my ability to jog by over 20 fold. I was only able to run 300-400 yards without being winded, and now I can run 2 miles or so before I have to stop. I can still PUSH but it hurts. Only problem now is Shin Splints. Dear God they hurt. Since my gym classes are FAR from my house, I dont have access to an ice pack.

Im looking for ways to greatly increase my core strength, and stamina. I dont like free weights, or weight machines, although we have them there. I find that free weights are better. You work out the little muscles that machines dont hit.

Any tips? P.S. ... My balance is SOOOOO bad. I did my first session of Yoga today. Im terrible :(
 
2 years ago i took an ab class at my gym called

[bold]6 pack ab attack[/bold].

it was this black dude named nate. he absolutely kicked my _ _ _ _ _ _ _ ass!! I got a little annoyed at some points because he would always be showing the ladies "exactly" what they were doing wrong but overall he improved my core strength so much I was blown away. I didn't even notice it untill one day I'm walking through the mall and this big dude comes walking into me and boing* he bounces right off me like I was a freaking wall. I was bumping into people just for fun after that (joke)

I was also working out with weights at the time but I gaurantee it was the class that did it.

Planks/ V ups / crunches / side planks / bicycles.....etc etc etc NON-STOP for 30 minutes.

Good luck dude!
 
awesome progress. For help on building strength and endurance I recommend high intensity circuit style workouts. For example here's one of my favorites:
5 pull-ups
10 Push-ups
15 BW squats

Do as many rounds as possible in 15 minutes. Trust me you will feel like you just ran 5 miles! If you want to target more of your core add 10 v-sit ups in place of the push-ups if you want.
 
If you want to improve your core and balance then try some single leg exercises. Single leg squats, single leg dumbbell rows, step up to balance etc. If you access to them try using swiss balls and core boards doing exercises such as press ups with hands on board or with feet on ball, squats on board, lunge with front foot on board, swiss ball crunch. Like Taylor said High intensity circuits are a great way to build stamina and endurance.
 
Poor running form could be one cause of the shin splints. You want to make sure you're not landing with your foot out in front of you. Surprisingly, there is a lot that goes into running properly. Might be worth it to see if someone qualified in your area offers a running mechanics class you can go to.

Something I would recommend as well is that you incorporate some lateral movement exercises. This will help with your lower body stabilization and should also increase hip strength, both of which will help with your balance.

There are a ton of different core exercises you can do, just make sure you are working your back as well. Lots of people love to do ab work, and neglect to targer there lower back as well. Again, lots of exercises that will target that as well.

Best of luck on becoming a cop. We trained a guy who was testing for the DA - that's one intense test they put them through.
 
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