NEw part time job. Training suggestions.

Expert Discussion Planning and Periodization
1

I have a part time job and i will be in training for the job mon-fri 5.30pm-9.30pm and sat 9am-6pm. My full time job is from 7am-5pm. I need some traing suggestions.
I plan on working out at 5 am each morning. How should i split my routins. so far my schedule will be like this (the job training is 7 weeks)
mon- short speed workout on track at 5 am
Tues-weight room, squats hams and back 5am
weds- Tempo work 5am
Thur-Long speed work 5am
fri- deadlifts, cleans, maybe bis and tri if i have time 5am
sat tempo 7 am
sun bench and bi and tri if hasnt been done this week. (need beach muscle)

Any suggestions! thx

2

damn, those 5am’s are borderline dangerous man…you sould warm up reall good…there is no way you can train late in the evening? cause those colgi proprioceptors will be screaming in the morning…dunno i guess you could get used to it.

good luck man

3

naw training at 10pm is out of the question. I actually started training early yesterday morning 9/29/05. Got up at 4;30 hit the track at 5:15 and did some plyos and 3 20’s and 3 30’s. Had a good long warmup. I kinda like it. no lights, dark track, no people. just u and the track. After that i then hit the weight room and did squats and standing leg curls. Now I can workout be done with it and have the rest of the day to recover and eat.
colgi proprioceptors what is that?

4

arent the golgi tendon organs a set of “sensonrs” on the tendons that regulate motor unit activation if tension at the muscles is too high?

i thing thats it. And they tend to be kinda “stiff” in the morning, well not actually them, but muscles in general

5

yea i am usually stiff when i wake up at regular times like 7am but for some reason waking at 4 30 i am not that stif, plus i take a hot shower before i leave. I let the water run on my legs and uper body to lossen me up some.

6

I personally found it really hard to work and train espically after a day at work, if anything I would try and train on the days I was not working, otherwise u’ll find you extremely stiff and have wamrup issues. Your weights don’t drop off as much but my speed sure did.

7

Thats a brutal schedule! How physical is the job?

Is this just the training for the job or will this be the permanent hours?

I would have atleast one day off. Take sunday off and just use it as a recovery day, stretch and watch football. Put the beach muscles in on the tempo days.

8

NOt physical at all, Just sit and answer computer questions. It is not permanant just 4-6weeks. So far it is going ok, i think after the training i will continue to do tempo in the morinings and do my speed workouts at night.