Hi all,

In the last two years i've stopped playing rugby and training martial arts, and swapped my job from moving concrete to moving boxes, surprise surprise i now feel really unfit.

I'm 21, 6"2 and weigh 86.5 kilos. I have no injuries and a fair idea of lifting techniques and access to all equipment and so on. My goal is to simply to increase my general fitness and as such i've started running every other day, a mile for now until i'm back into the swing of things.

With regards to weights, i'm wondering if a routine of deadlifts and squats is going to help me out, probably set out like this:

Day one: Run
Day two: Squats
Day three: Run
Day four: Deadlifts
Day five: Run
Day six: Rest
Day seven: Rest

I'm writing here as i have very little idea how to structure the lifting in terms of sets, reps etc. and would appreciate any advice.

Cheers

Not a bad fixation - squats and deads that is. Much better than wanting to do arm curls every day

I would look at changing things a bit though, as you will not get the rest and recovery you need to improve with your current plan.

Instead:

Day 1 : Squat 5x5
Day 2 : Run
Day 3 : Complimentary Core work and Developmental stretching
Day 4 : Run
Day 5 : Deadlift 5x5
Day 6 : Core and stretching
Day 7 : Rest

This plan allows you adaption time, and also has 2 low intensity training days dedicated to active recovery and injury prevention.

Thanks for your reply Cord,

In terms of complimentary core work, what did you have in mind? Or do you mean i should fill in with other core exercises - and if so, what sort of volume should I be aiming for?

You would be looking at Plank, Bridging/hip pop-ups, hanging leg/knee raises and back extensions. 3 sets of each with perfect technique will be sufficient, and also prime your body for the developmental stretching, which should all be based around the hips - hip flexors, hamstrings, lower back, glutes, quads, inner/outer thighs and ITB.

Developmental stretching is time consuming, but should not be agonisingly painfull - dont 'force' stretches, just repeated gentle pressure, always breathing and relaxing into the stretch. Much like yoga poses, by the end of the session, what you can do with ease is what was impossible at the start.

Running is monstrously hard on the legs and hips, and this attention to stretching is vital if you are to avoid injury and continue to run long term.

Sounds good to me Cord, i'll start this coming week and update on how it's all going for me.

Thanks again for your advice.

My pleasure. Good luck

First week of my new workout is over, and i'm going to share how it went for me.

Day 1 : Squat 5x5
Just brilliant, i love squats more than anything in heaven and Earth

Day 2 : Run
This morning i had serious DOMS from the previous days squats and i wasn't sure i'd even be able to run. However i took extra care with my warm up/stretching and it went surprisingly well

Day 3 : Core and stretching
Core work was okay, but you were right about the stretching time-wise. All good though and i could feel definite benefits

Day 4 : Run
DOMS had gone, everything good

Day 5 : Deadlift 5x5
For some strange reason, i've fallen out of love with deadlifts, although the workout went well. Would i see the same benefits if i squatted on this day instead?

Day 6 : Core and stretching
As above, and now my hamstrings don't feel half as tight.

Day 7 : Rest

All in all, i enjoyed the majority of it, and i look forward to doing this next week.

I would keep with a deadlift session personaly, as it addresses your grip, as well as the structures of the mid and upper back directly, making it a good exercise for posture and functional strength.
See how you go, but if you truly find it a chore and demotivating, then consider replacing it with hang-cleans if you know the technique, or failing that, a second day of squats shouldnt hurt.

I'll leave it a month or so before deciding on it, hopefully it was just a one off.

Hey Cord, after three months of this routine, i only have one complaint... my jeans are now too small for my legs.

On a serious note though, i'm looking to change my workout as my overall goals have changed. I'm thinking of swapping a run for a swimming session each week, and i think my upper body is a bit neglected.

What would you suggest? Cheers, Pillars