Thank you about the muscle and about the 4 minute mile! (it is me a few months back) As to my training I train about 6 out of 7 days a week there's a few constants but besides that I tend to shuffle a few things as well. To begin with I do "The Look of Power - by Ken Leistner" found here: http://ditillo2.blogspot.com/2010/01/look-of-power-ken-leistner.html
I do a slightly modified version since I do not go to a gym but train almost exclusively at a home gym I've made up. I do a lot of walking and stretching hiking with up to 50-70pounds (sometimes walking on tips of toes and balls of feet while doing so. doing this for 1-2 miles with just body-weight for a warm-up sometimes). I tend to try and get 2-4 sprint sessions in a week trying to do at least 8 intervals for at least 60-120seconds. Every-day I run about 6 miles. (on the day I do sprint intervals that counts as the running). I try and get it at least one separate ab day a week that might involve something like this:
planks 1x15 (1-2min can be done with weight vest)
100medicine ball sit-ups
50 bicycle crunches
some kind of medicine ball side to side thing you see boxers do for 100 movements.
4x40 for broomstick twists and side-bends
I prop a barbell in a corner with a weight underneath put some weight on that and while extending arms straight twist/rotate from side to side for 100-1000reps
(I basically wing it with ab exercises for about 1hour to 1hour and a half.)
besides that I try and work the 12pound sledge hammer with a 20pound vest for at least 1-2hours a day. I have a real passion on the sledge hammer including sledge hammer levers. But I can swing away with force with the sledge for up to 8hours (I was, probably still am trying to work up to 8-12hours on a 16pound hammer. can't find one around here at 16pounds) due to an interest in "Slim the Hammer man" the sledge hammer work is probably the basis of a lot of my ability some-how.
I try to get 2 separate fore-arm training routines in a 10 day cycle as well. working various aspects of grip (some sledge levers, side levers, wrist plate curls, etc)
I work the heavy-bag for about 1 hour maybe a little more about 4 times a week, sometimes 5 (depending on recovery) mantis mitts, I do a little bit of "cyclo-cross" as well, not actually racing people but doing a timed loop where I often get off and run with the bike on my back. I probably do a lot of other stuff I can't remember.
I try and get at least3-5 skipping rope sessions per week for 3minute rounds of skipping for 12 "rounds" with 30second breaks in-between rounds. For some reason this is STILL really hard and taxing on me, calves, abs, etc. I should be doing it daily.
AS to my best lifts, aha. they are kind of pathetic:
dead-lift 400pounds for a couple reps. good form.
squat. 220pounds for about 15 reps I think. (I don't have a squat rack and I need to pick that weight above my head in an explosive movement which really holds that back)
bench-press: 220 for about 6 reps. (haha wtf, I know)
farmers walk: 100pounds in each hand with a slightly thicker bar.
sledge hammer lever from the ground 10pounds.
I lift the heavy bag a lot like a sand bag, just heft it around, front squat, shoulder it, press it over-head sometimes, etc.
(I've only been training lifting for about 1year. only serious into it in the last 6months probably. I was also told last year that I was "deconditioned like an astronaut" by a doctor. (a GP)though for 2 years before that I had done a lot of distance running. (if you want to call jogging running.)
I try to lift with a thicker bar and lift odd awkward heavy objects a lot. but a lot of my muscle probably comes from generating kinetic energy by smashing my fist into stuff and moving at high speed. fast twitch stuff maybe.
I know I over-train which is a huge issue in not getting massive muscular growth and true strength but I can hit with a sledge-hammer of a fist and run pretty fast. I am from L'ardoise Nova Scotia as well. haha. not much to do here but train. (lately I've been splitting through massive pieces of wet hardwood with an 8pound maul. starting to wish I had a 10-12 pound one. it's killer on the ligaments/tendons)
and running enough fast enough will def increase your energy and speed due to a host of physiological adaptations that go right down to the cellular level. though there's a huge recovery time with sprints. (cell-tech can help with that)
Also, I do a lot of the stuff from Jowett's "molding a mighty X series" esp molding a mighty grip. It would be cool to be able to run fast, hit hard and BEND steel. (I'm working on the last one.)
I share these sentiments:
"I place a premium upon the possession of untiring energy, great stamina & vital power, and a sound constitution."-- Arthur Saxon
"Take care of the organs and the muscles will take care of themselves (or something)" - Saxon