I need to have a comprehensive training plan

[Denninmi]

Like a real athlete. Right now, I have six hours of organized workouts, 3 cardio, 2 strength/resistance, an hour of boxing, which is both, really. I start swimming lessons next week. Try to get in as many hours additional on my own as time allows. Also still working with a dietician and an integrative medicine doctor on nutrition, supplements, etc.

But, it's not coordinated or organized with quantifiable or concrete long term goals. I know where I want to go. Tri, competitive cycling, mt biking, and men's recreation league softball.

I need a roadmap. How can I come up with that?

[bike man]

1. My favorite site is www.exrx.net It is free, no need to register. Has many sections to assist

one in making a plan. Two day splits, three day splits, four day, power lifting, cardio, and so on with exercise suggestions to go along with those sections. It's easy enough to make a plan with the information they provide.

Another I've heard good stuff about is bodybuilding.com but I have no personal experience with it.

I am in the gym 4 - 5 days a week, for about 1.5 hours of actual workout each time. I don't spend much time talking with people, just go from one set to another with minimal rest periods. I've used a personal trainer three times, the first was to get guidance in dead lift and squat, and two more sessions for assistance with additional work on legs and back exercises. We discovered that because I work alone, I've been holding back. For example, on the 1 arm bent dumbbell row, I've never gone over 35 lbs. We discovered that for my final set (of 5 sets) I managed 60 lbs for 12 reps. Surprised both of us.

[flibbitygiblets]

7. thanks!

Will give that a try

[davidpdx]

2. That's a good question

I think having a plan could help motivate me. Maybe not as hardcore as yours.

[Denninmi]

3. Well, it hasn't happened yet either.

A mix of depression, family obligations, and a touch of anxiety and depression. Ok, a lot more than a touch, it has been rough. No DU secret, I have C-PTSD, see a therapist and a psychiatrist, both help a lot. I have really been struggling lately, I have even skipped some workouts at the gym, I just needed to be alone, so I substituted some middle of the night bike rides to think under the stars in the quiet of the darkness in the peaceful 'burbs.

I actually have relied on my one PT a lot, he has "been there" with family and friends, totally supports me and has become a true friend. We made a deal last night, my idea. If I don't straighten up my act in no more than a couple of weeks, we're going to put on the boxing gloves, go outside behind the gym, and he's going to go a few rounds with me and beat the shit out of me.

[davidpdx]

4. We have some things in common I think

At least you have one friend (don't screw that up lol).

Here I'm kind of isolated, partly because I live in a foreign country and partly because I find it hard to make friends. There are plenty of gyms in the area. My wife found one that has classes you can take that are included in the monthly fee. The problem is as a student I'm not working and it's expensive. I probably could meet people by going on a regular basis which of course would be great. I put too much emphasis into my studies (obsessively) and very little into anything else.

I know just a little about PTSD, enough to wish people didn't have to suffer from it.

[mragsdale45]

6. Try the MAX Muscle Plan by Brad Schoenfeld

Getting a PT is fine but for the most part, they just run you thru generic programs. You'll end up paying thousands for anybody who's truly a world class trainer and not some flunky who just got an online certification. Group classes are fine but again, just run of the mill extended cardio sessions to make you sweat and feel like you did something (and in truth, you do).

I found the MAX Muscle Plan to be very good. It's 8 months of training plans, not customized to YOU per se (nothing is without something actually giving you personal training). But it goes thru all the major exercises. The examples in the book are comprehensive. There's no supplement pushing. No crazy workouts.

It's evidence based. Quite good. Much better than the fluf you find on my websites that just rehash some guy's routine that no normal person would ever do.

I've done hundreds of workout programs and had a few PTs myself. But this plan was pretty good. It covers all the bases.

You can find it on Amazon, probably elsewhere. Not expensive. Lacks in nutrition but it's a training book (plan) and while it does cover nutrition, it's not that detailed about it. You could use the plan with almost any nutrition plan though.