2012 workout intro / first workout

2012. Going to start working out in the mornings. Not necessarily a new years resolution type thing, but sort of, an "I'm a little tired of going to other people's houses and skipping workouts because there's too much going on in the evenings" thing.

I'm going to post my work out schedule here, just so others can reference what I'm doing if they're interested.

First, some references/influences: Riptoe Starting Strength. Higher Faster Sports. Stronglifts. Average Broz.

Second, some goals. Overall goal: increase athleticism, look good, feel good. Specific goals: twice body weight squat, sub 1 minute 400, sub 6 minute mile, sub 20 minute 3-mile, dunk, one armed pullup.

So it will be mostly functional training exercises that I'll do: lifting, running, jumping.

What I like to think about when making a workout schedule is location and available equipment / space. One workout shouldn't involve multiple locations or they will take too long. So I pick weight room / field / track / road for each work out. Timing is also important obviously. Ideally workouts would be fairly evenly spaced throughout the week with some built in recovery periods initially.

To meet the specific goals I have in mind, I need leg power, high aerobic conditioning level, and arm strength.

I'm going to break workups out by upper body, lower body, and conditioning / speed workouts.  I will be focusing on getting high volume on effective exercises.  I may add in some additional work on smaller muscle groups but for the most part I am targeting hip / leg strength, shoulder / back strength and aerobic conditioning.  I believe more is better in training as long as you allow your body to adapt to increases in volume.

To start, I'm going to focus on rehabing my lower back (it has been messed up for a while).  That's going to involve increasing hamstring flexibility, hip strength, and stabilization of the core.  This week:

Monday (Weight Room): 5x5 Squats LIGHT weight, 4x12 straight leg deadlift, 4x16 weighted stepups, 5x12 weighted hanging leg raise, 15 mins stretching / yoga

Tuesday: off (work)

Wednesday (WR): 5x5 overhead press, 5x5 weighted pullup, 4x6 LIGHT dumbell row, 4x10 superset shoulders (lat raise, front raise, rear raise, trap raise), abs/obliques

Wednesday Evening (Road): 2 miles, 30 seconds on, 1:00 off, 15 mins stretching / yoga

Thursday: off (breakfast)

Friday (WR): repeat monday

Saturday (WR): repeat wednesday

Sunday (Field): pre-ultimate sprint workout, 4x12x25yds full speed, 10x40yds full speed, 15 mins stretching / yoga