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Weights, metcon, sprints and cardio

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  • Weights, metcon, sprints and cardio

    Hi guys, this is my first post on PB and its a question about weights and sprinting. Mark's weight program that is sort of based on something like stronglifts is good, but what if your not a hardgainer? I've only just turned 17 and I'm kind of short 5'3 and weigh 60 kg (132 pounds) at around 9% bodyfat with really good whole body strength. I really love lifting weights and want to do them more than 3 days. This leads me to the question of whether there is another program I could follow. Along with this I also enjoy cardio training and wanted to find a way to incorporate some kettlebell metcon and sprints twice a week along with running barefoot on the beach. I've got a fair few questions and I still feel obliged to far too much cardio being a former cyclist and also doing plenty of running. Any imput would be a bonus thanks guys!

    Bench press: 75kg 1rm
    Deadlift: 90kg 5rm
    Squat: 75 5rm

  • #2
    this is a pretty good program
    Starting Strength
    Its 3 days a week, more than that is not necessary

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    • #3
      Sounds like you just need more play! Play that would involve lifting, running and sprinting. Are there rocks and cliffs near the beach? Climbing is great use of all of that strength and conditioning.

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      • #4
        There are plenty of rocks on the beach, no cliffs. Thanks for the replies

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        • #5
          BODY BY SCIENCE (VIDEO 3): “CARDIO”

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          • #6
            Thanks for the link great video, might just have to invest in the book!

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            • #7
              Originally posted by Bow.T View Post
              Thanks for the link great video, might just have to invest in the book!


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              • #8
                Thought I'd also post what I usually do throughout the week
                Monday- weight training
                Tuesday- whatever goes, beach running, bike ride, some sprints
                Wednesday-weight training
                Thursday- bike ride or beach run
                Friday-weights
                Saturday- free choice
                Sunday- Sprints 10 70m sprints with jogging back to start recovery ( very painful )
                I also go for about a 25 min walk after dinner each night to relax, really need to fit in some decent play!

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