Need help deciding between two workout schedules:

T

tradesparrow

0
Which workout is better and why? OR What should be the difference in results between these two schedules and why?

Thanks in advance, everyone!

Goals:
  • Increase strength. (Will go for power in six months by decreasing number of reps.)
  • Increase speed.

Notes:
  • Running is for 3 miles or 18 minutes, whichever comes first. I increase by 0.1 mph per run. At 10 mph for 18, I'll be running 3 miles. The goal 12 mph for 15 minutes, which is also 3 miles.
  • Jogging works similarly.
  • Jumping rope increases by revolutions per minute.
  • All weight exercises are done at 3 sets of 5 reps. Weight is increased each day an exercise is done.
  • Wing Chun consists of chain punches for 9 minutes at a set pace, then for 1 minute of double-time. Each day it's done, speed will be increased by one punch per minute.
  • Kendo works the same as Wing Chun, but doing overhead strikes with a bamboo sword.
  • Knee raises consist of lying on your side, holding a weight on the top leg, then lifting the leg. The idea is to strengthen the knee against running damage.
  • Horizontal Bench consts of doing the same exact motion as a normal Bench Press, but your standing horizontal, so it's as if your double-punching the air.

Schedule One Notes:
  • Barbell exercise every other day except weekend.
  • Light, auxiliary exercises for everyday without barbell training.
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Schedule Two Notes:
  • Three intense days.
  • Four rest days with minimal exercise.
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Diet:
  • Vegan.
  • 3000 - 5000 calories per day.
  • Over 100g of protein per day. Main sources: Quinoa, lentils, and wheat germ.
  • Lots of fruits and vegetables - all vitamins and minerals are over 100% DRV.

Thanks,
Sparrow
 
Can no one help me? Sad-face.
 
Hi, everyone. I'm new here. I have a few questions about this new workout program I'm doing. I'll explain it in detail below. TL;DR? Skip to the bold section.

Thanks in advance, everyone!

Goals:
  • Increase overall strength. (Will go for power in six months by decreasing number of reps.)
  • Increase running speed for a three mile run.

SCHEDULE
Questions:
  • Is this too much exercise? Do I need more rest?
  • If I should rest for a few days each week? If so, should I do a little exercise on those days or absolutely none?

I alternate between these two days, with no days off. Each workout lasts about 45 minutes, not including the run.
DAY ONE
Run
Squat
Bench
Deadlift
Wing Chun
Kendo

DAY TWO
Jog/Jump Rope
Press
Power Clean
Plus two other exercises from this list. Each one of these exercises is given a week to recover.
  1. Plank and Knee Raise
  2. Pull Ups and Sit Ups (while holding weight) OR
  3. Push Ups and Leg Ups (for lower abs).

Notes:
  • I increase by 0.1 mph per run. I run for either 18 minutes or for 3 miles, whichever comes first. Slower than 10 mph for 18 minutes, is less than 3 miles. The goal is 12 mph for 15 minutes, which is 3 miles.
  • Jogging works similarly.
  • Jumping rope increases by revolutions per minute.
  • All weight exercises are done at 3 sets of 5 reps. Weight is increased each day an exercise is done.
  • Wing Chun consists of chain punches for 9 minutes at a set pace, then for 1 minute of double-time. Each day it's done, speed will be increased by one punch per minute.
  • Kendo works the same as Wing Chun, but doing overhead strikes with a bamboo sword.
  • Knee raises consist of lying on your side, holding a weight on the top leg, then lifting the leg. The idea is to strengthen the knee against running damage.
  • Horizontal Bench consts of doing the same exact motion as a normal Bench Press, but your standing horizontal, so it's as if your double-punching the air.

Diet:
  • Vegan.
  • 2500-3000 calories per day.
  • Over 100g of protein per day. Main sources: Quinoa, lentils, and wheat germ.
  • Lots of fruits, vegetables, and mushrooms - all vitamins and minerals are over 100% DRV.

Thanks,
Sparrow
 
Hi Sparrow,

Both schedules seem solid to me. Is your main concern whether you will gain more from the rest days vs the daily workouts? I think either/or is fine depending on which you prefer. BTW, i'm impressed that you do chain punching for 9 mins. Is that in one non-stop round or is it in several sets? Also, I'm curious as to how your wing chun sessions are consisted.(I practice wing chun on my own)

Hope your thread gets more attention.
 
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