My exercise schedule

[ComfortablyNumb]

Well, I play water polo and swim fro my school, and we have a very strenuous exercise schedule, but it sure as hell gets you in shape fast and keeps you in tip-top physical condition.

First- 5:30am-7:00am M-F Hard swimming, conditioning, about 2,000-3,000 yards, not including the warm-up which is another 1500 yards. Do timed sets, that really push yourself, like 9 50 yrd. on the 45, then 9 on the 40, then 9 on 35, and so on. Then for a little endurance work do some 100 yard sets on the 1:10-1:30, or some 200 yard sets on the 2:10-2:40.
And on every other day you might want to do some weight training, I reccommend curcuit training, which is about 30 seconds at each station, with a whole bunch of weight, and you go as fast as you can for the whole 30 seconds, then switch.

Second-afternoon M-F-1:30pm-5:00pm, start with a warm-up then go on to a little bit of conditioning (about 1500-2000 yards) and then proceed to practicing your sport (this schedule is for water polo, mind you, but if you want to be a fast swimmer then swim for the whole 3 1/2 hours)

saturday- 7-10am & 12-2pm- More conditioning in the morning, about 5,000 yards, and some wieght lifting too, also some legwork (in which you tread in the deeper part of the pool without your hands, doing various exercises, such as lunging or sticking you hands straight up in the air.)

And that my friends will get you in nice shape.

Note- always remember to stretch before doing any kind of exercise. And this type of practice schedule is mainly for endurance work, speed training and muscle toning, it is not the best if you plan to be a body-builder. And as for diet, make sure you drink A LOT of water and eat some carbs for energy and plenty of protein for your muscle's welfare.

[T. Wedd]

Endurance work is something i should be doing alot more of, but i don't get enough time to concentrate on it.

I'm as strong as an Ox and have alot of power, a couple of well placed hits to the jaw and not many people get back up for round 2.

However get me to run a marathon and i will be catcing a taxi to the finish. Now that summer is coming on i'm going to try and go jogging at least 2-3 times a week.

As for the swimming, the only decent pool around here is in an aquatic center with sauna, weights etc but you need to sell a testicle to afford entry or a season pass.

So the beach is the way to go for me, this will help the endurance by swimming against the currents and paddling around on a board etc. It's also enjoyable at the same time.

My problem is i get bored if the training is repetative like pumping weights, push-ups, jogging round a field etc. I just need the water to warm up a bit, we only just came in to spring.

And yes CN, stretching is the most important thing. When i was doing Tae Kwon Do i used to stretch for a half hour a day even on the days i didn't train. It makes a huge difference.

Signed... T. Wedd

[Prometheus]

Where are you based Wedd because chilly winter is on its way to us now and you're getting summer. Im so damn jealous.

[ComfortablyNumb]

Maybe he's in austrailia, I hear your toilet water goes backwards down under... I was also confused when he said summer was comin on, then i remembbered that the southern hemisphere has the opposite seasons as we do.

[ComfortablyNumb]

Oh and another thing I forgot to add,

before doing the weight workout, for some ab workout do the following:
100 crunches
100crunches w/ legs straight up
50 crunches with legs down to either side of you(one on top of the other 100 in all)
50 crunches with leg on top of knee and arm out to the side (100 in all)
100 bicycle crunches
100 cockroaches (I dont know why they are called this, but they are basically regular crunches with your hands through your legs.)
50 regular crunches, stay up for 3 seconds on each one
and then for some legs/abs, the hard sutff comes, do this set.
50 regular crunches, stay up for 3 seconds on each one.
10 leg lifts
10 up& ins (this is when you bring your legs into your chest and then out again)
20 seconds of flutter kicks(this is when you have your legs approx. 6 inches off the ground and do a flutter kick(the kind of kick you do while swimming freestyle stroke)).
repeat this set until you get down to 1 leg lift(do not reduce the numbers of up&ins or the time of the flutter kicks)

Note- do crunches with legs off the ground(unless otherwise stated) in a 90 degree angle, and put your hands on the side of your head, not behind. and remember to look up and keep your neck straight.

Animals- This is a pretty hard set, but i rather enjoy them, even though they get you tired pretty damn fast, this is how they work.

start on the edge of a 25 yard/meter pool and do 10 push-ups, and then swim to the other side and get out and do 10 cromwells, which are when you bring your ass to your ankles and then jump as high as you can. and then swim back to the other side of the pool. in a 25 yard pool try and do them on 1:10, and in a 25 meter, try 1:15. or as fast as you can go. (i go about 1:05 in a 25 yard pool)

Note- on the cromwells yopu should look up while you are doing them, and try to resist putting your hands on the ground whe you go down, if you must do smething with your arms, then keep them on your knees.

[T. Wedd]

ComfortablyNumb said:

Maybe he's in austrailia, I hear your toilet water goes backwards down under... I was also confused when he said summer was comin on, then i remembbered that the southern hemisphere has the opposite seasons as we do.

Yes, i'm in the land of the backwards flowing toilet water

Signed... T. Wedd

[Shadow]

ComfortablyNumb said:

Maybe he's in austrailia, I hear your toilet water goes backwards down under... I was also confused when he said summer was comin on, then i remembbered that the southern hemisphere has the opposite seasons as we do.

That is untrue.. our toilet water just flows straight down