Topic: How to construct your own workout routine

[Steven Low]

what is a 1RM & 3 RM thing i keep hearing about, what is a wrestler bridge and plank thing

1 RM (repetition maximum) = the amount of weight you can do for 1 repetition. It's really heavy so you can't do 2 or even 3 reps. 3 RM = amount of weight you can do for 3 reps.. and no more.

I believe I explained these in the post...

Wrestlers bridge = http://images.google.com/images?q=wrestlers+bridge
Planks = http://images.google.com/images?q=front+plank http://images.google.com/images?q=side+plank

Seriously, if you have a question about a position search it first and if you can't find anything on it then post up.

[the_dead_rabbit]

This was absolutly amazing and very imformative.  Thank you very much.

[Steven Low]

For those of you who are still struggling:

Here is another good example of how to do this (page 46 is main post but read the others for a good background):
http://www.board.crossfit.com/showthread.php?t=24494

[Steven Low]

Here is another more recent variation with two more routine constructions:

http://www.board.crossfit.com/showthread.php?t=26612

You guys really have no excuses now...


FYI I'm not editting the main post and putting them in there because I hit the word limit.

[Tsingle93]

hey, this threads great, but I'm having some trouble. I am new to working out, so I had some trouble understanding a lot of the concepts. I am 14, weigh 100lbs, and I stand at a towering 5'2. I'd like ur help, what do you think, should I try to build myself one of these complex workout routines, or first just like do really simple exercises for a while until I'm in a little better physical condition? I'm not nearly as fit as I'd like to be, I just tested right now to find out, and doing the max I could of only one set of each, I did 38 pushups, 110 crunches, 125 squats, a mile in approx 8:30, 3 seconds of frog stand planche (just learned about them and started trying frog stand after reading your article), and about 6 dips. lol sry if too much info, just wanted to make sure you knew where I was at. THank you a ton, I very much appreciate any advice you have to give me on working out, u seem to be quite the expert  .

[Steven Low]

You obviously didn't read it... because you don't have any goals.... which is the first thing I said you need...

[Tsingle93]

Sorry for my first post, I was a bit overwhelmed. After reading through a bit thoroughly (looooooooooong article but worth the read), I dont think I need to burden you with asking for help, I htink this article has helped me to create my own, which I will start doing, and if I still have problems, I'll ask for help. Thanks a ton man I wasn't really sure how to start out.

[Steven Low]

Er, if you want criticism I'd be helpful to provide some... but yeah, I get that all the time where someone tells me to help them and they don't even provide any goals which was like the first part of the thing. Kind of annoying and I tell them just to read it again. :p

[Tsingle93]

haha yea I just guess I didnt want to have to like read the whole article or something. One question tho. Is it bad to have like 15 goals and just work on like say a different five each day 3 days a week? Like something like that cuz theres a loooot I wanna work on this year, gonna be playing high school football next year, so yea. Trying to get real fit be4 season starts so I have  a head start. Also want to be betta at parkour stuff, cuz I just started and all.

[Steven Low]

Yes, it's bad. Focusing on too much at once will basically have you flailing around not making much progress.

Focus on about 3-5 at a time and keep going until you can achieve those (if they're long term set a shorter term goal to work towards like with planche).

Aesthetics and weight are separate goals from performance based though so if you want to add 10 lbs it doesn't count as a goal towards say obtaining a pistol, front lever and planche mainly because diet while related to working out very much so is not done DURING the workout.

[Tsingle93]

ah, I see. thanks man.

[Eso]

I was playing with the idea of, in a month or two, starting a more technique based routine (since the nice spring weather should be here by then). And I was wondering whether it would still be useful to train strength on non-parkour days, even though the workouts wouldn't be as frequent as an alternating day and such.

an example might be: upper-lower-parkour-parkour-rest maybe; and then repeat that.

your thoughts?

[Steven Low]

Depends what you're doing for each..

And since Parkour is mostly lower you'll be doing 3 lower days in a row.... which probably isn't a good idea.

[Nom]

Steve, you deserve a high five. *high-five*
Got any nutritional tips?

I'm 19, weigh 150lbs with a height of 5'11". I haven't had a set schedule for working out ever so in the last few weeks I've been working on one. Your criticism and advice would be lovely.

30 pushups
30 squats
5 handstand pushups (against a wall, I'm a chump.)
10 pullups
1 muscleup.
I try to run every day about a mile, but am nursing a splinted shin: I've been taking it easy and haven't kept up for about three days. I left out parkour training, though essentially this is why I'm doing it at all, because I tend to just do it all the time. If I see something I want to do, chances are I'll take the crap out of my pockets and go do it for a while. I go seriously train 2-3 times a week.

my goals are:
20 muscle ups
100 pushups
150 squats
50 pullups
gain 10 lbs muscle without drugs.
be able to run a mile without having to stop for a breather and without being totally wiped afterward.

[Steven Low]

The muscle comes with heavy lifting and or metcons and such. Your work is not really geared towards that so it's not really gonna happen UNLESS you do something like CF. CF is in line with pretty much most of your goals so I would actually do that if I were you. Only place you will need specific work on is the MUs. Eat well and a lot to gain the muscle.

http://crossfit.com

[Nom]

much obliged thank you.