Well, I heard from my future employer this week and it looks like I will find out my start date soon. The earliest I could start would be in 7 weeks, so I need to be prepared.
This is my plan:
1. Train specifically for my PFT every week.
2. Commit myself to getting 8 hours of sleep a night.
3. Go back to a very strict nutrient-rich diet balanced between protein, carbs, and fats...I'll allow myself a beer on the weekend if I have accomplished all my weekly goals...
4. Take a vitamin and an iron supplement every day.
My weekly training plan, for now is:
Mondays: Cross train (any combo of exercises not related to the PFT)
Tuesday: Pushups, situps, pullups, run.
Wednesday: Run
Thursday: Cross train
Friday: Pushups, situps, pullups, run.
Saturday and Sunday: Rest one day, and the other day run through the test and afterwards do a few extra sprints.
I need to work some long runs in too, but I'm not sure where I'm going to do that.
So far this week:
Monday:
4 x 20 wall ball with the 20lb med ball
4 x 20 burpees
2 x 320 m run
2 x 400m row
Tuesday:
7 x 5 pushups with 25 lbs on my back
4 pullups from my tip-toes
3 x 60 situps
4 x 400 m row
Today the plan is to run in the evening when I get home for about 30 to 40 minutes. Hopefully it will be cooler by then. Then I need to go to bed by 9. I went to bed about 9 on Monday, and at 10 last night.
If you have any suggestions about my training, let me know. I need to be ready by October!
Be strong!
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3 comments:
Honey, you will be ready... Your workout plan sounds great, and you have a lot of running in there, so I'm wondering how it is that a longer run is missing... Maybe one of the cross-training workouts could be swapped out for a long run. Or, you could go with very low-resistance, perfect form on one of your strength training days and take the long run in the evening. Strong work!
The running on the days with the pushups, pullups, and situps (Tuesdays and Fridays) are short bursts of running. 300 to 800 m.
Last night I did a bit under 4 miles. I just feel a little insecure right now. I guess I feel the pressure of the countdown. :)
your workout plan sounds great! I have no doubt that your long run for the PFT will be above adequate. And sprinting will help that, and getting in one long run a week is sufficient, in my opinion.
perhaps I'll steal some of your workout plans!
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