Background:
I have been an off and on runner for the past 3 or 4 years, so I've got a solid cardio base. I have done some strength training in the past, just enough to be familiar with proper form on most common lifts. I got a bit lazy with a new baby arriving last November and put on some, uhh, "sympathy" weight (read: I was tired and lazy and ate like crap). I spent the last several months running and watching my diet to drop that extra weight and am one week from hitting my weight loss goal prior to beginning my strength training phase. (Lost about 16 pounds and look like I'll be finishing around 12-13% body fat. My goals for strength training are simple (i think). I want to get strong and have some visible muscle definition to go with it. While I would consider myself and experience runner and can put together a good running training plan, I'm a bit of a rookie in the weight room and could use some opinions. After probably too much reading, here is the rough plan I've put together.
The plan:
I can commit to 3 days a week in the weight room and I can budget about 40 minutes of time on the weight room floor. so here is my rough plan I came up with to try to maximize overall strength and fitness.
Day 1:
Day 3:
Day 5:
Day 7: Rest
I plan to eat, targeting a rough 300-400 calorie surplus in a given day (that works out to about 2400 with no working out) shooting for a rough balance of 50% carbs, 30% protein, and 20% fat.
For those more experienced than me I am interested in thoughts on this plan and possibly how to improve it, (or if I should scrap it).
I have been an off and on runner for the past 3 or 4 years, so I've got a solid cardio base. I have done some strength training in the past, just enough to be familiar with proper form on most common lifts. I got a bit lazy with a new baby arriving last November and put on some, uhh, "sympathy" weight (read: I was tired and lazy and ate like crap). I spent the last several months running and watching my diet to drop that extra weight and am one week from hitting my weight loss goal prior to beginning my strength training phase. (Lost about 16 pounds and look like I'll be finishing around 12-13% body fat. My goals for strength training are simple (i think). I want to get strong and have some visible muscle definition to go with it. While I would consider myself and experience runner and can put together a good running training plan, I'm a bit of a rookie in the weight room and could use some opinions. After probably too much reading, here is the rough plan I've put together.
The plan:
I can commit to 3 days a week in the weight room and I can budget about 40 minutes of time on the weight room floor. so here is my rough plan I came up with to try to maximize overall strength and fitness.
Day 1:
- Deadlift (3 x 6-8)
- Bench Press (3 x 6-8)
- Upright Row (3 x 6-8)
- Overhead Press (3 x 6-8)
- Dips (upright to focus on Triceps)
- Brief core work either in the morning or after workout
Day 3:
- Squat (3 x 6-8)
- Incline Barbell Press (3 x 6-8)
- Lat Pull down (until I can rep pull ups) (3 x 6-8)
- Calf Raises (3 x 6-8)
- Dips (Leaning forward to target chest)
- Brief core work either in the morning or after workout
Day 5:
- Box Jumps
- Push ups
- Pull Ups (possibly counter balanced depending on strength)
- Bicep curls
- Shoulder shrugs
- Not sure what this is called but with dumbells and straight arms raise the weights out in front of me and out to the sides in alternating sets to target shoulders.
- Brief core work either in the morning or after workout
Day 7: Rest
I plan to eat, targeting a rough 300-400 calorie surplus in a given day (that works out to about 2400 with no working out) shooting for a rough balance of 50% carbs, 30% protein, and 20% fat.
For those more experienced than me I am interested in thoughts on this plan and possibly how to improve it, (or if I should scrap it).