my goals

[bcrank]

long story short............in 26 weeks i will be 40.......i'm 6'1 240 25%bf or a lil more......i have been in shape in the past and want to get back.........goals by my 40 th bday under 200 lbs 10% bf 100 consecutive push ups(can do 15 rt now) 20 consecutive pull ups( can do 0 unassisted rt now) 100 burpees in under 4 mins 5 -400 meter sprints in under 15 mins......my plan

day 1 boxing training 15 rounds total rope skipping, heavy bag, speed bag
day 2 conditioning using bodyweight exercises
day 3 hill sprints or 400 meter sprints

my diet will be all natural with vey few fiborous carbs occasionally a cheat meal
criticism/comments welcome

[splint]

Awesome goals. They sounds doable. I dunno about 100 burpees in sub 4 minutes though :shock: I nearly puked up a lung getting under 10 minutes for that, but who am I? Maybe you can do it.

The only criticism I can offer is that you picked 4 goals that benefit greatly from the grease-the-groove method of training which is basically saying that the best way to get better at doing pull-ups, push-ups, burpees and sprints is to practice pull-ups, push-ups, burpees, and sprints.

So I'd ask if Day 1 is really helping you get to your goal as effectively as maybe actually doing 100 burpees and focusing on knocking down the time every week.

Keep in mind I might not know what I'm talking about, just trying to help hash out your plan. :)

[bcrank]

Awesome goals. They sounds doable. I dunno about 100 burpees in sub 4 minutes though :shock: I nearly puked up a lung getting under 10 minutes for that, but who am I? Maybe you can do it.

The only criticism I can offer is that you picked 4 goals that benefit greatly from the grease-the-groove method of training which is basically saying that the best way to get better at doing pull-ups, push-ups, burpees and sprints is to practice pull-ups, push-ups, burpees, and sprints.

So I'd ask if Day 1 is really helping you get to your goal as effectively as maybe actually doing 100 burpees and focusing on knocking down the time every week.

Keep in mind I might not know what I'm talking about, just trying to help hash out your plan. :)

thanks for the response.....you absolutely do know what you are talking about and you are right.....i used to be a boxer when i was younger so i like to keep a boxing day in my training..its a really great workout and i kind of enjoy it...it may not be perfect for my goals but its hard work ............ive googled grease the groove and it sounds like a great way to improve rather quickly thanks again for the reply

[splint]

No problem. I have a heavy bag in my basement and throwing punches for 3 minute rounds is an awesome workout. I'm not saying don't do it, just that you might want to throw in some burpee workouts.

Good Luck and keep us posted.

[bcrank]

No problem. I have a heavy bag in my basement and throwing punches for 3 minute rounds is an awesome workout. I'm not saying don't do it, just that you might want to throw in some burpee workouts.

Good Luck and keep us posted.

i do burpees during day 2 with conditioning/bodyweight exercises but ur right i shuould def focus more on that