Hey guys, I am a 15 year old male at 125lbs (5'10"). I am looking to get more fit. I want to be capable of doing more things with my body (I really don't care about what I look like right now). I created this park workout for myself that I will do hope fully in the 2 month summer I have. I will take a weight gainer and hopefully 4000cals a day.
Summer Park workout notes
Strength
-incorporate between set stretching in to program
-perfect front dips (focus on upper chest)
-back dips (focus on triceps)
-Reverse muscle-up (progress to slower movement at peek contraction) save this for end
-hanging leg raises (progress to full range of motion)
-hanging hip rotations
-One arm incline push-up (progress to non-incline)
-pole ascension (create minimal contact with pole | hands only no legs)
-Move across horizontal bar hanging with hands only (progress to stabilizing body at half pull-up form constantly throughout movement)
-Incorporate static contraction in to all possible movements
-Dragon breathing (after each workout session)
Flexibility
-forearm stretch
-shoulder stretch (reach back with underhand)
-chest doorway stretch
-develop enough flexibility for a full split
-develop enough flexibility to touch toes without bending legs
Balance
Move across various horizontally thin platforms with full physical control at a height (progress too thinner objects, higher heights, and longer platforms)
Agility
-Perform the snake exercise on the cylinders at the smoker’s pit (progress to faster speed)
-follow the leader in a large open area with leader making sharp explosive turns
these are the notes I have created for the workout I'm going to design. I want to know for the strength component what should I do. For the multiple exercises I have put there under strength how many sets and reps should I do. Remember these are full body exercises meaning I wont rest my feet on the ground for example when doing the front dips it will all (except some) happen on a bar high above the ground. Basically what set and rep scheme and how often should I train per week at this intensity. Plus the primary focus here is not to build muscle but to get stronger and more fit regardless of how big I am.
I would also like any feedback on any other component such as balance or agility.
Summer Park workout notes
Strength
-incorporate between set stretching in to program
-perfect front dips (focus on upper chest)
-back dips (focus on triceps)
-Reverse muscle-up (progress to slower movement at peek contraction) save this for end
-hanging leg raises (progress to full range of motion)
-hanging hip rotations
-One arm incline push-up (progress to non-incline)
-pole ascension (create minimal contact with pole | hands only no legs)
-Move across horizontal bar hanging with hands only (progress to stabilizing body at half pull-up form constantly throughout movement)
-Incorporate static contraction in to all possible movements
-Dragon breathing (after each workout session)
Flexibility
-forearm stretch
-shoulder stretch (reach back with underhand)
-chest doorway stretch
-develop enough flexibility for a full split
-develop enough flexibility to touch toes without bending legs
Balance
Move across various horizontally thin platforms with full physical control at a height (progress too thinner objects, higher heights, and longer platforms)
Agility
-Perform the snake exercise on the cylinders at the smoker’s pit (progress to faster speed)
-follow the leader in a large open area with leader making sharp explosive turns
these are the notes I have created for the workout I'm going to design. I want to know for the strength component what should I do. For the multiple exercises I have put there under strength how many sets and reps should I do. Remember these are full body exercises meaning I wont rest my feet on the ground for example when doing the front dips it will all (except some) happen on a bar high above the ground. Basically what set and rep scheme and how often should I train per week at this intensity. Plus the primary focus here is not to build muscle but to get stronger and more fit regardless of how big I am.
I would also like any feedback on any other component such as balance or agility.