My training Plan needs help!

[karnog]

Hey guys this is my first post! Anyway, i have 3 sports that i train in: long distance running, sprinting and soccer. I plan on doing the biathlon one day so technically i have 4. My current goals are to increase speed, endurance, core body strength and gain mass. That is hell of a lot of goals but the way i've attempted to achieve this is in the following:
Endurance day: 600m swim and then a 10km run
Speed training day: run 100m ten times (speed endurance), a few acceleration exercises, etc.
Random sport day with mates: cricket, tennis, golf, soccer, etc.
Body weight exercise day: push ups, planks, dips, crunches, v sit ups, etc.

I give myself 2 days of rest. I make sure i eat a lot of meat, fish and vegetables (like spinach) for the protein per day. So nutrition is ok but i don't over-eat. Because i want to gain weight do i need to over-eat? Just for a bit of background i did the half marathon this year and training for it made me lose 10kg. So i'm 60kg now (not sure how many pounds). I want to regain that weight but more in muscle. I get the feeling i do too much cardio. Is there any suggestions? I know my endurance and speed is way up but right now muscle mass and core strength need more of a boost.

 

[Coach Palfrey]

Hey guys this is my first post! Anyway, i have 3 sports that i train in: long distance running, sprinting and soccer. I plan on doing the biathlon one day so technically i have 4. My current goals are to increase speed, endurance, core body strength and gain mass. That is hell of a lot of goals but the way i've attempted to achieve this is in the following:
Endurance day: 600m swim and then a 10km run
Speed training day: run 100m ten times (speed endurance), a few acceleration exercises, etc.
Random sport day with mates: cricket, tennis, golf, soccer, etc.
Body weight exercise day: push ups, planks, dips, crunches, v sit ups, etc.

I give myself 2 days of rest. I make sure i eat a lot of meat, fish and vegetables (like spinach) for the protein per day. So nutrition is ok but i don't over-eat. Because i want to gain weight do i need to over-eat? Just for a bit of background i did the half marathon this year and training for it made me lose 10kg. So i'm 60kg now (not sure how many pounds). I want to regain that weight but more in muscle. I get the feeling i do too much cardio. Is there any suggestions? I know my endurance and speed is way up but right now muscle mass and core strength need more of a boost.

You answered your own question pretty well - a bit too much cardio to gain any real muscle mass and strength. You will need to make sure you are eating enough calories - just monitor your weight and adjust food intake accordingly.

1-2 days per week of heavy compound exercises - deadlifts, squats, presses and pulls. 5x5 or 5/3/1. This will take care of core strength and mass.

 

[karnog]

You answered your own question pretty well - a bit too much cardio to gain any real muscle mass and strength. You will need to make sure you are eating enough calories - just monitor your weight and adjust food intake accordingly.
1-2 days per week of heavy compound exercises - deadlifts, squats, presses and pulls. 5x5 or 5/3/1.
This will take care of core strength and mass.

Hey thanks for the input. I was hoping someone would say your doing am adequate amount of cars but it wasn't to be. In terms of calories should I be having 20% more than I should? Also I eat every 3 hours- mainly fruit, vegetables, tuna or milk for the snacks. Beans/meat and potato type diet during the main meals. I either eat rice or bread so I do get the carbs for long distance running. At the moment I've eaten 450 calories more and gained a kilo despite the activity. I'm hoping it is muscle...

 

[Coach Palfrey]

Hey thanks for the input. I was hoping someone would say your doing am adequate amount of cars but it wasn't to be. In terms of calories should I be having 20% more than I should? Also I eat every 3 hours- mainly fruit, vegetables, tuna or milk for the snacks. Beans/meat and potato type diet during the main meals. I either eat rice or bread so I do get the carbs for long distance running. At the moment I've eaten 450 calories more and gained a kilo despite the activity. I'm hoping it is muscle...

The calorie excess thing is always a bit of a shot in the dark - working out BMR and activity levels for calories is not an exact science. You don't really need exactly 20% in excess calories but it's not a bad place to start.

If your strength is going up then assume you have gained some muscle - but you'll probably be able to tell this anyway.