I'm currently trying to train to get into the Air Force by the end of the year so I have tweaked my routine to fit my goals which is to get my aerobic fitness up.
I do cardio in the morning then weights late in the evening so that is why I give myself enough time to regain my stamina back to workout properly to my max.
I do dynamic or static stretches and foam rolling for the body parts specifically that I have worked after my weight lifting at night before I go to bed It takes me around 10 minutes but can be shorter or longer depending on your preference. I personally find it stress relieving I've never truly experienced pain more like a
very deep massage which is more accurate in my opinion -- nothing to make you flail.
In the mornings I usually take a hot/cold shower and/or stretch my legs, lower back, neck and arms for 5 minutes as those are the key areas that tension builds up for me in the day especially because at work I am mostly inactive physically so it tends to make me very tense even emotionally too, which is why I am heading for a complete 360 degree career change to get into the Air Force and make something of my life before it gets too late. That career fits the bill it's challenging and you are forced to keep active physically and mentally. Regardless if you experience tension at all just stretching is a good preventative measure to keep you feeling "good/relaxed" but it works for me.
So, here is my routine below:
*The cardio is done in the morning then weight lifting is done in the late evening with about a 10-12 hour gap between both (the key is diet and eating after after working out and not before)
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Monday:
*Official 1.5 mile/2.4km race every 4-5 weeks on the treadmill/outside at the set 8.2mph/13.2kph to track my progress in order to meet my desired record time (goal = Sub 10 minutes).
-Or-
Intervals (1.5 mile)
(0.5% incline on treadmill) for 20-30 seconds at race pace building up to 18 kph, rest for 60-90 seconds and then repeat this until I have completed 20-30 minutes in total. As my progression increases I will decrease the rest periods each week by how I feel naturally until I can do this nonstop then increase the time by 5-20 seconds each week.
If on the track do 6 x 400m (2400m/1.5 miles) [the repeats] with 400m recovery jogs [the intervals].
-Or-
Hill repeats
(5%+ incline if on treadmill) sprint to the top then jog back down, repeat 6-10x.
*Weight Lifting Routine: Back + Biceps
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Tuesday:
Steady-state endurance run (3-4 mile) (30%-50% max pace)
Add an extra 0.5 mile every other week until I can easily run 4-5 miles) on the treadmill and track.
*Weight Lifting Routine: Chest + Triceps
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Wednesday:
Rest Day/Core Training
Warm-up: 5 minutes cardio
Leg Raises (20x3)
V-sit Twist (20x3)
Hip-Thrust (20x3)
Plank (3-5 minutes)
Press-Ups (To failure)
Stomach Vacuums (10 each way) (this takes practice, so go to a yoga class so you can be taught it properly)
Sit-Ups (To failure)
Pull Ups (To failure)
Hang Bar to failure
Dips (20x3)
Dragon Flag (20x3) [building up to this -- it is the hardest exercise I have ever done personally since it relies on pure core strength]
Steady state cardio for 10-15 minutes
2-3mins cool down
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Thursday:
2-3 mile Tempo Run
Building up to 4 x 5 minutes at tempo pace, with a 90-second easy jog recovery until I can do a full 20 minutes (at 50%-70% max pace).
+
Easy/Low impact recovery training
For 40-60 minutes using the elliptical cross-trainer, cycling machines, rowing, swimming, yoga, Insanity/P90X (calisthenics), football, tennis, wrestling, martial arts or boxing.
*Weight Lifting Routine: Legs
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Friday: (Same as Tuesday)
Steady-state endurance run (3-4 mile) (30%-50% max pace)
*Weight Lifting Routine: Shoulders
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Saturday:
Rest Day/Core Training
Warm-up: 5 minutes cardio
Leg Raises (20x3)
V-sit Twist (20x3)
Hip-Thrust (20x3)
Plank (3-5 minutes)
Press-Ups (To failure)
Stomach Vacuums (10 each way)
Sit-Ups (To failure)
Pull Ups (To failure)
Hang Bar to failure
Dips (20x3)
Dragon Flag (20x3)
Steady state cardio for 10-15 minutes
2-3mins cool down
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Sunday:
Off Day
I usually stretch on the days that I train which is Monday-Saturday. It's alleged that the more days you do stretching the more flexible and stress free you become which is true if done with proper form. Also, don't neglect your legs and don't focus on your back too much because you only get one
. Just go easy and don't push yourself too far copying others going deeper into the motion of the stretch as that will cause further injury, it might sound dumb but I see it all the time.
Whether you do martial arts, yoga, dynamic stretching or dynamic stretching (which yoga can be both depending on the style) will help you just as much as each other when combined with foam rolling.
A good book on Bruce Lee's philosophies about physical education, health and remaining in peak physical condition called, "
The Art of Expressing The Human Body" says it all. The way Bruce Lee thought is the basis for many Olympic and professional athletes til this day. It's not just about what works but is backed up by scientific studies then he'd try it on himself to see if the research proved any credence.
It has tons of info about training for your goals with his being martial arts he was in peak condition to compete at an elite level. So depending on your goal you should be able to find what stretches works for you.
Here are the stretches that I do, sometimes I do all or other days I do a few just to vary the monotony of it all but it only takes around minutes:
Arm/Shoulder/Upper Back/Neck Stretches:
Doorway Front Deltoid Stretch (30secs x2)
Mountain Pose (30secs x2)
Four-Limbed Staff Pose (30secs x2)
Upward Plank Pose (30secs x2)
Dolphin Pose (30secs x2)
Cow Face Pose (30secs x2)
Leg, Lower Back,Hip Stretches:
Wall Shin Raises (30secs x2)
Heel Step-Downs (30secs x2)
Calf Stretches (30secs x2)
Shin Resistance Exercise (30secs x2)
Nauli Kriya (Stomach Vacuums) (25 circles from one side to another with one exhale, then the same in opposite direction. x2)
Hand Grips (30secs x2)
This is what I have been doing for the past 4 months. I have some weight to lose too so I should be back to where I need to be in 5-6 months from now -- God willing.
and
at the same time. LOL I remember one time I was foam rolling my quads after a bad case of DOMS, and I hit this one particularly sensitive knot and I almost jumped off the roller.
(that you know about
)
