I have been thinking about my physical goals lately and have decided to try and come up with a plan that will achieve them. In essence I am an all around athlete. I run fast, jump high and far, have good endurance, good coordination, am relatively strong and explosive etc…
So I want to continue to do all these things well, but not only that, do them all better. I want to be able to go to the park, and play a pickup game of basketball. I want to be able to dominate our annual guys no pads tackle football game on thanksgiving. I want to be able to enter our local 10 road race in Utica the Boilermaker and post a good time. I want to be able to punch someone hard if the need ever arises. Etc…
My plan is to have a 4 day split where I focus one one training aspect and hit it hard.
Mondays I will go to my local track and do jumping drills, Long jumps, jumping for height, one leg bounds, double leg jumps etc… Just as many different jumps as I can do to really get a good workout in. I own the strength shoes so eventually I will incorporate those into this routine.
Tuesdays I will punch and kick. I’ll hang a heavy bag in my gym and go apeshit on it for up to an hour. Punching combinations, kicking combinations, knees, elbows, anything I can throw at the bag for an hour or so.
Wednesday is my golf league so thats a rest day / hand eye coordination training.
Thursday I will hit my home gym, the big three and i’ll rotate some helper moves to hit any percieved weakpoints. One week out of a month, I’ll do explosive lifts instead of the bg three, snatches, cleans etc…
Friday I’ll run. I’ll start off with a five mile run, and after a rest period, do some sprints. Every week I’ll alternate which I do first.
I currently weigh about 195 at 6’0" so i’m not looking to add a ton of mass, If I moved up to 210 over the course of a year i’d be happy. Really i’m just looking to do everything I do good now a bit better than I do now. I won’t be able to do this much past fall due to the availability of some of the facilities I will be using. so i’ll see what I can do over the next 6 months on this program.