This afternoon I have been revising my May Training plan as I don’t think that adding loads of road rides is going to be as beneficial as starting weight training will be so I have decided that May is the month to start my journey back to weight training! Basically this year I have put off weight training all year so far and I have paid the price for it as I am back to square one! I am broken, Injured, Fat and over weight and getting nowhere fast at the moment so not is the right time to start getting back into working out. I have also been looking on line and people seem to be having a lot of good results shredded and losing weight by doing a warm up of 100 skips before weight sessions followed by 100 skips between sets as well so that to start with I will be getting 500 skips in a workout without having to skip for a very long time at once! Skipping is amazing for burning fat as well as conditioning the body so adding skipping should help me reach my goal faster as well as improve my on track fitness as well 🙂
I will do my weight training on Monday, Wednesday and Friday Lunch times and I will replace my usual Lunch time track sessions with weight training instead. My idea is to get back into the habit of weight training again so that I start to do it consistently for the rest of the year. This will hopefully heal all of my current aches and pains (Wrist, back, ankle to name just a few of my major issues) as well as avoiding getting hurt further in the future! By regularly I also want to drop weight significantly as I have not been really successful at dropping much weight this year with consistent walking although I did get a lot less aches and pains especially in my back when I was consistently walking so I hope combining walking in the morning with weights at lunch times and riding the BMX on Tuesday (Gates) and Thursday Lunch times (Sprints) as well as gates on Thursday Evenings I should be able to heal all of my ailments and also drop a fair bit of weight and get faster on my bike as well!
I intend to do a full body working to start with which consists of 4 x 15 reps with light weights to gain mobility and form of:
Warm-up and in between skips = 100 Skips (500 skips total)
Bench Press
Squats
Bicep Curls
Step ups
Shoulder Sequence
Calf Raises
I will work through the exercises in a circuit as apparently doing this will help burn more fat as you do not need to rest between sets of exercises as you are working muscle groups in different parts of the body so the other body part will be recovering when not being stressed so for example After doing Bench Press you move onto Squats so while you are doing squats your chest, arms and shoulders are recovering while you are working out your legs! This means that the workout does not take as much time which is good.
I am going to Start working out on Friday lunch time so that I can get the correct weights sorted to start properly on Monday which is a bank holiday so I have no excuse for not working out! I will try and do every workout until the end of the month then I will re-evaluate how the training is going!
This month I also want to really concentrate on getting back into the habit of getting up and walking first thing as well as setting the goal of walking 10000+ steps a day again EVERY DAY to try and get my back in check as well as keep more active! I have really been feeling the ill effects of not walking every day so I need to get back into the habit ASAP.
Weekends other than waking up and walking I will not plan any exercise but I will do whatever I feel like doing but I will make sure that I will go to a pump track and ride for at least an hour on one of the days and rest on the other day.
The BMX track is going to be off limits from the 13th May for 2 weeks so it makes sense for me to start weight training this month to get into the habit of working out 3 times a week so that when the track re-opens I can hit the ground running.
I also want to use this month to stop drinking Coca Cola and learn to ride on rollers properly so I will add some light roller sessions on the BMX to the mix in the evenings.
I am going to follow this program for 3 months (May, June and July) then revise the training for the next 3 months and go from there. My Daily Activity plan will be:
Monday
AM – Walking
Lunch – Weights
PM – Walking on the treadmill (On call so working)
Tuesday
AM – Walking
Lunch – Gates followed by manuals and jumping on the track or Pump Track if BMX track closed for Maintenance
PM – Rest
Wednesday
AM – Walking
Lunch – Weights
PM – Rollers on BMX (1 hour)
Thursday
AM – Walking
Lunch – Sprints followed by skills session when track open or sprints on 2 tunnels if not.
PM – Gates at the track or Rollers on BMX (1 hour)
Friday
AM – Walking
Lunch – Weights
PM – Rollers on BMX (1 hour)
Saturday
AM – Walking
AM – Pump Track
Sunday
AM – Walking