I have seen excellent results with it. If you are a fatbody reduce speeds on the runs and reduce weight on lifting so you can complete . Don't quit, finish the full 45 minute run. Do all 50 pushups, pullups, etc even if you have to take a break. Let me know if anyone needs clarification. The interval training is meant to be done on a treadmill. Unless stated have the incline at 1.0, this more closely simulates real running.
EDITED FOR CLARIFICATION
Monday:
Cardio: 45-minute intervals run
*Note: this series should be finished with a 3-5 minute cool down at a walking pace.
all speeds in MPH
Time/ Speed/ Incline
1-3/ 7.0/ 1.0
4/ 7.5/ 1.0
5/ 8.0/ 1.0
6/ 8.5/ 1.0
7/ 9.0/ 1.0
8/ 8.0/ 1.0
9-10/ 7.0/ 1.0
11/ 8.0/ 2.0
12/ 8.0/ 3.0
13/ 8.0/ 4.0
14/ 8.0/ 5.0
15/ 8.5/ 6.0
16-17/ 7.0/ 1.0
18/ 7.5/ 10.0
19/ 8.0/ 10.0
20-21/ 7.0/ 1.0
22/ 7.0/ 10.0
23/ 7.2/ 10.0
24/ 7.4/ 10.0
25/ 7.6/ 10.0
26/ 7.8/ 10.0
27/ 8.0/ 10.0
28/ 8.2/ 8.0
29/ 8.4/ 6.0
30/ 8.6/ 4.0
31/ 8.8/ 2.0
32/ 9.0/ 1.0
33/ 8.5/ 1.0
34/ 8.0/ 1.0
35/ 7.5/ 1.0
36-37/ 7.0/ 1.0
38/ 9.0/ 10.0
39/ 7.0/ 5.0
40/ 9.0/ 10.0
41-43/ 7.0/ 5.0
43-45/ 6.0/ 0.0
Monday Strength Series: Chest, Back, sit-ups/pushups
Note: all weighted exercises should follow a pyramid weight change. i.e. 90lbs - 110lbs - 90lbs
Pushups: 25 slow, hover for 30 seconds at finish. Rest 30 seconds; repeat.
50 weighted crunches (pull downs) center, right, left (150 total)
Chest Fly: 3 x 10, (+2 on final set)
Chest Press: (incline, flat and decline) 3 x 10 of each
Pushups: 20 + 20secopnd hold; 2 sets
Incline Crunches: 75 total, 25 each to center, R & L.
Lat Pull down: super set with Pull ups: 3 x 10 (10 each – up, down, then rest)
Rear Lateral Pullback (or lateral raise from bench): 3 x 10
Seated Rows: 3 x 10 (+2 on last set)
Low back Hyperextension: 3 x 12
Pushups: 10 reps with 10 second hover between each.
Crunches: 50 basic – slow.
Pull-ups: to fatigue – 3 times.
---- STRETCH ----
Wednesday:
Cardio: 45-minute medium intensity cardio Activity
On treadmill: 1.0 inline, 8.0 speed
On elliptical: level 12 (or so)
Wednesday Strength Series: Triceps, Biceps, Forearms, etc
Note: All weighted exercises should follow a pyramid weight change. i.e. 90lbs - 110lbs - 90lbs
Pushups: 50 slowly
Basic crunch: 50 slowly
Bicep Curls: 3 ways, palms facing, palms up, palms to side and up. Superset the 3 forms for 3 sets of 7 each. Rest and repeat for total of 3 sets of 21 curls total.
Tricep dips: 3 x 15
Forearm curls: 3 x 8-10
Tricep dips: 3 x 15
Forearm Twists: 3 x 8-10
Bicep curls: repeat series from above
Skull crushers: 3 x 12
Pushups: 50 + 30-second hover at finish
Sit ups: on incline bench. 2 x 25
----- STRETCH -----
Friday:
Cardio: 45-minute intervals run
Note: this series should be followed by a 3-5 minute cool down at a walking pace.
speed is in MPH
incline is at 1.0
5 minutes: 7.0
2 minutes: 9.0
1 minute: 7.0
2 minutes: 9.0
1 minute: 7.0
2 minutes: 9.2
1 minute: 7.2
2 minutes: 9.4
1 minute: 7.4
2 minutes: 9.6
1 minute: 7.0
2 minutes: 9.8
1 minute: 7.0
1 minute: 10.0
Every 30 seconds: down .5 on speed (total 3 minutes to 7.0)
2 minutes: 7.0
2 minutes: 7.5
2 minutes: 8.0
2 minutes: 8.5
2 minutes: 9.0
1 minute: 10.0
1 minute: 7.5
1 minute: 10.0
1 minute: 9.0
1 minute: 8.0
1 minute: 7.0
2 minutes: 6.0
Cool down at walking pace (4.0)
Friday Strength Series: Shoulders, Abs/Core
Note: All weighted exercises should follow a pyramid weight change.
Plank holds (FLR): 3 1-minute holds
Pushups: 25 slow
Incline situps: 50 slow with 25-count pulse at finish
Shoulder Press: 3 x 10
Front & side shoulder raises: with dumbbells, superset: front, side = 1; complete 3 x 10
Incline shoulder press: 3 x 10
Upright rows: 3 x 12
Front & side shoulder raises: repeat above series
Plank Holds (FLR): 3 1-minute holds
Pushups: 50 slow
Crunches: weighted crunches to fatigue - 2 times
Incline crunch/curl superset: repeat 3 times without rest. 12 reverse curls followed immediately by 12 incline crunches – crunch in and release legs out towards floor and return.
Pushup on ball: 3 x 10 with 30-second hover at end of each.
Weighted crunch: 25 each (l & r, center) complete 2 sets of rounds.
Basic sit up: 50 slow; pulse for 25 at finish.
----- Stretch -----
A routine for DEPS with access to a gym et. al.
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- Ranger
- Posts: 403
- Joined: December 11th, 2004, 2:26 pm
-
- Ranger
- Posts: 403
- Joined: December 11th, 2004, 2:26 pm
A routine for DEPS with access to a gym et. al.
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Last edited by Pandellis on September 15th, 2006, 6:52 am, edited 1 time in total.
- SunDevilWrestler
- Ranger
- Posts: 173
- Joined: September 5th, 2004, 1:37 pm
Go make a brief intro in the appropriate forum.Pandellis wrote:Brief Intro: Soldier in the Australian Army for 2 years and loving every minute.
When running on a treadmill, you do not need to propel yourself forwards as you would do if running on a track, and so your muscles work differently. Adding an incline will help make the treadmill more realistic and work the muscles harder as you have to push yourself up.
RLTW
Bell
A routine for DEPS with access to a gym et. al.
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Last edited by Pandellis on September 15th, 2006, 6:53 am, edited 1 time in total.
- NewRecruit82
- USAF Veteran
- Posts: 14
- Joined: January 15th, 2005, 7:28 am
Grumble and Grunt and all other DEPS, I follow a very similar program.
I go to th gym 5-6 days a week. Stretch first for 5-10 min. Jump on a bicycle for 5-6 min. to get the blood flowing. Head to the back to do weights. I usually couple Chest/Back/Shoulders together one day, do Biceps/Triceps/Forarms the next, followed by a Leg Day. Then repeat. I try to hit everything twice a week, medium weight but 12-15 reps. I always do some Ab workout: Hanging Leg Raise, Lying Leg Raise, Crunches, Incline Crunches, Obliques, etc. I shoot for 10 Sets of 10-20 reps. Sometime I add weight to make the Abs work harder. Ex: Try picking up a 10-15 lb. weight with your feet and do Hanging Leg Raises till you cannot any more! After I'm done with everything I stretch again and do 45-60 min. on the treadmill. Just last week I did 7.5,7.5, 4, 5 and 6 miles. 5 mile mark is always under 40 min! Fun, isn't it. I also do push-ups at work because I'm bored. Iv'e worked my way up to doing 250-350 a day, Mon.-Fri. This is not alot. I'm shooting for 10 Sets of 40-50 in the next few weeks. How does all this sound?
I go to th gym 5-6 days a week. Stretch first for 5-10 min. Jump on a bicycle for 5-6 min. to get the blood flowing. Head to the back to do weights. I usually couple Chest/Back/Shoulders together one day, do Biceps/Triceps/Forarms the next, followed by a Leg Day. Then repeat. I try to hit everything twice a week, medium weight but 12-15 reps. I always do some Ab workout: Hanging Leg Raise, Lying Leg Raise, Crunches, Incline Crunches, Obliques, etc. I shoot for 10 Sets of 10-20 reps. Sometime I add weight to make the Abs work harder. Ex: Try picking up a 10-15 lb. weight with your feet and do Hanging Leg Raises till you cannot any more! After I'm done with everything I stretch again and do 45-60 min. on the treadmill. Just last week I did 7.5,7.5, 4, 5 and 6 miles. 5 mile mark is always under 40 min! Fun, isn't it. I also do push-ups at work because I'm bored. Iv'e worked my way up to doing 250-350 a day, Mon.-Fri. This is not alot. I'm shooting for 10 Sets of 40-50 in the next few weeks. How does all this sound?
USAF-SP-12th MS/SCOM(93'-97')
- SunDevilWrestler
- Ranger
- Posts: 173
- Joined: September 5th, 2004, 1:37 pm
I'm no expert, but Chest and Triceps should be done in the same day. Strong triceps will improve your bench and push-up.
Everyone has their own set way of doing things. If you lift, lift six days a week and do each body part twice. One heavy day, one light day to build endurance.
Group 1 - Chest/Triceps
Group 2 - Back/Biceps
Group 3 - Legs/Shoulders
Everyone has their own set way of doing things. If you lift, lift six days a week and do each body part twice. One heavy day, one light day to build endurance.
Group 1 - Chest/Triceps
Group 2 - Back/Biceps
Group 3 - Legs/Shoulders
Stay Hard, Crush the Weak.
Whatever It Takes
Never Quit. Never Give In. Never Back Down.
Whatever It Takes
Never Quit. Never Give In. Never Back Down.