Topic: Newbie Needs Help

[Ryan Danks]

Hey guys,

I've been exploring the training tips on these boards for some time now, and I'm still confused. I know a bit about fitness, but I'm starting from scratch. I need help.

So far, I've been GTGing a few basic exercises (push-ups, reverse push-ups, and squats, along with some stretches). Now I want to begin a training program and need help on where to start.

My goals are simple, be able to complete the WoD as prescribed and perform martial arts (self-defense focus, not competitive). I've got the martial arts movements down pretty well. What I need is fitness.

Should I start with the WoD? I'm nowhere near the ability to perform them right now, and I'm a little discouraged by the many times I've tried to get this off the ground. The fitness program design articles I've found here are really good reads, but I spend so much time making a training routine, refining it, then finally trying it and finding that I'm not ready for it and burn out.

Here are some starting stats relating to the APK warm-up:
Push-ups - 15
Pull-ups/Chin-ups - 4
Squats - 18
Jog - 3 min (before I have to walk)

All of those are my max reps per set using only my bodyweight. I must say, seeing those numbers in print is pretty painful.

If anyone can help me out, I'd really appreciate it.

[Grayson]

Ok so let me get this straight, your goals are: 1. Complete the APK WOD and 2. Perform Martial Arts am I correct?

[Ryan Danks]

Pretty much. I'm having a hard time getting started and staying there. I do it in short bursts instead of a pace that I can maintain.

[Dan Elric]

You mentioned you have a problem with your weight.  If you elaborate on that we can really help you out on that.  Don't be embarrassed, there's lots of guys that come in here asking about it. 

[Ryan Danks]

I don't really have a weight problem. (Don't remember mentioning it). I'm 185, about 10 lbs over my ideal. It would be nice to lose, and I'm sure that it is affecting my performance to some degree, but I eat healthy, I think I just need to stop being so sedentary.

[Grayson]

Ok I can help out, but I need some stats (height, bf% if possible, age, and gender)

[Ryan Danks]

Height: 5'11"
Weight: 185
BF%: 15% (I think, checked a few months ago)
Age: 27
Gender: Male

[Grayson]

Alrighty now, let's set up some goals that are specific, these goals need to be what you want to accomplish specifically meaning they're are usually numbered (12 pull ups, 16 dips, 3 HSPU, etc.) or something like "I want to be able to do [insert WOD exercise here] for this amount of reps" or it could be a weight goal, a Olympic lift goal (220 squat, 2x bodyweight deadlift, etc.) or a speed goal (5.1 40m, 50 sec. 400m, etc.) it could also be a technique goal for a certain move, hell it can be whatever you want, just make sure it's specific.

[Ryan Danks]

Ok, here goes.

For strength goals, to start, I would like to be capable of performing the APK Warm-Up, as prescribed. I figure this is necessary to be capable of completing the WoD (especially since most of them feature it )

For endurance, I would like to be able to run a mile in 8 min (running the entire time).

For skill, I would like to hold a handstand for 30 sec without any assistance from a wall, etc. I haven't even performed one in so long, I'm sure it would only last 5 secs, at most.

For flexibility, I would like to be capable of touching my toes and doing the splits. I'm pretty far off from both of those, and the splits are the only milestone I can come up with for the abduction flexibility.

What do you think? Concise enough, or should I adjust any of them?

[Brett Robert]

Pretty good goals.  It might help to add a pushing goal and a pulling goal.  Like "10 dips" (pushing) and 10 pull ups (uh... pulling!).

Also, do you have any jumping goals?  (Measurable is better i.e. "8 foot broad jump".)

[Ryan Danks]

Pretty good goals.  It might help to add a pushing goal and a pulling goal.  Like "10 dips" (pushing) and 10 pull ups (uh... pulling!).

Also, do you have any jumping goals?  (Measurable is better i.e. "8 foot broad jump".)

Well, the pushing and pulling goals are covered in the APK Warm-Up. Right? I think they do dips and pull-ups. As for jumping, I'm not familiar with setting goals for that at all, nor at my current ability, so I wouldn't know where to begin.

[Grayson]

How many dips and pull ups do you want to do?

[Ryan Danks]

For my first goal, 3 sets of 10 each sounds good. Right now I can do 3 pull-ups and 5 dips.

[Grayson]

For my first goal, 3 sets of 10 each sounds good. Right now I can do 3 pull-ups and 5 dips.

Pull ups and dips-Ok it seems to me that on your pull ups and dips goal that GTG method would be helpful meaning that do 75%your maximum set of pull ups and dips throughout the day, this method would probably be one of the best for increasing endurance.

Mile time goal-The way to get here IMO is to either 1. run the mile at a pace you can complete it and every time you run it try to run it a bit faster or 2. Throw in some HIIT 400m sprints meaning sprint all out for 400m then walk/jog for about 3 min. then do it again for 4 times. Of course you could always do this both, though HIIT will burn more fat off.

Handstand goal-This one is simply do more handstands throughout the day, kinda like the GTG method for handstands, you could also do them up against the wall just make sure you have correct form , here's and article on these http://beastskills.com/Handstand.htm

Flexibility goals- The touching your toes would simply be after every workout or WOD you should do static stretching, here's an article on that. http://eshlow.blogspot.com/2009_05_01_archive.html

[Ryan Danks]

Sounds good. Should I do this apart from all other things or should it be in addition to something like the WoD?