Quote:
Originally Posted by Pythonfighter14
Every day: 5:00 Am 4 mile run with sprints in between every 30 seconds of jogging
1000 Push-ups ( Really like puch-ups  )
100 pullups
400 situps
2 sets of 2o minute Leg raises (20 minute raises with 10 second rest)
30 minutes on Elliptical (24 minutes normal 6 minutes in Wrestling stance.)
10 minutes either speed bag or heavy bag
Mondays/Thursdays
3 chest exercises
3 bicep
3back
Tuesdays/Fridays
3 leg
3 shoulder
3 tricep
Krav maga every tuesday Wedsday and Saturday
Freestyle Wrestling every monday thursday
Speed performance training every sunday.
(I know no Bjj, I just could'nt afford it any more after my Mom said she would only pay for my Wrestling outside of school. I chose speed training and Krav maga over BJJ cuz i like them better.) |
How in the world could you NOT be overtraining with that daily regimen?
There is a time AND amount that the human body reaches that it just will no longer respond positively. Instead it will regress or not progress. In my opinion if there is no progress then there is no reason to do it at all.
After 45 min. of intense exercise certain hormones- such as cortisol and estrogen- are produced in large amounts and bring the body to a catabolic state which is a muscle breakdown environment. Your testosterone will greatly begin to decrease and estrogen increase. This is not a good thing.
If you spread your workout over a longer period of time your intensity MUST be decreased due to the mere fact of survival.
If you decrease the amount of time you train(on whatever exercise, movement or skillset) your intensity can then- and should then- be increased to the utmost to benefit.
Think about it. Let's use sprinting for an example.
If you sprint for 30s on the treadmill at an all out "balls to the wall" pace you will go hard. Let's increase the time to a 1 min. sprint. Think about that for a moment. Your pace- speed and intensity- will be lowered as compared to the 30s sprint in order to last the full 1 min.
The same principle can and does hold true for any sport, weight training workout, and/or cardio(hopefully you perform HIIT).
Recovery proceeds growth. Recovery proceeds growth.
Less is more. If you keep the intensity high you will not have to do as much in order to experience the same results.
I know most of you are not into fat loss, but the following research also holds true for VO2 Max as well.
The landmark study in interval training was from Tremblay et al. This study directly compared 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a 9 times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).
Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it's EPOC*, an upregulation of fat burning enzyme activity. It doesn't really matter. I'm a real world guy and if I can work harder, but for less time and see greater results- then I'm all in!
*EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the "recovery of metabolic rate back to pre-exercise levels" and "can require several minutes for light exercise and several hours for hard intervals."