help with workout

[crazydan]

alright this is waht my workout consists of.

Monday:3x5 squat, 3x5 bench or shoulder press, 3x15 chinups, Cardio
Tuesday: boxing, cardio Core workout
Wednesday: 3x5 squat, 3x5 bench or shoulder press, 1x5 deadlift, Cardio
Thursday: boxing, cardio coreworkout
Friday: 3x5 squat, 3x5 bench or shoulder press, 3x15 pullups, Cardio
Saturday: boxing, cardio, core workout
Sunday: Rest

alright know wht ai want to know is 1. does that weight lifting workout seem god for a noob? 2. what kind of cardio should i do on my lifting days? on boxing days i do either burpees or jumprope so i want to do some sort of running on the toher days. 3. my corework during boxing is generally high rep. should i do low rep core work on lifting days? if so what excercisises should i do? or woud it be overtraining to do core more than 3x a week? thanks

[juggledex]

Seems ok, but what about more variety? As in, instead of squat, bench, shoulder press all three days, maybe back squat, front squat, pistols or lunge. For Bench, maybe flat, incline, decline. Shoulder press, Push Press. Just some little things to hit the groups slightly different each time.

[crazydan]

alright but what should i do for cardio? and shold i do abs only 3x a week?

[juggledex]

For cardio, ever read the ross books? He has some great conditioning and ladders with jogging, burpees and running stairs. You can do cardio every day (with a rest day of course), but it's up to you and your body to if it's too much.

Abs can be performed on every training day, but do you need it more than 3 times a week? As always, if there's soreness, you should rest that group day.

[crazydan]

alright i want to do some sort of running. should i do 100yard run then 100 yard jog? i guess i could do abs on two of my lifting days and on all 3 of my boxing days. do you agree or no?

[kevo]

wouldn't it be better if you squat a deadlift on different days??

[bretakmf]

alright i want to do some sort of running. should i do 100yard run then 100 yard jog?

as far as sprint training goes, i divide it into two types: maximal sprinting, for which i do 50m and 100m sprints....if you're in good condition for sprinting, you can run a 200m at maximal speed. above that, 400s and 800s for example, you have to pace.

i do maximal sprinting for pure strength and power.

for sprints that require pacing, i do 400s and 800. i will run these in two different ways; for 400s, sometimes i will run the 100m straights as fast as possible, and jog the curves of the track; other times i will run the 400 for time, at as fast of a clip as i can. i do my 800s both of these ways, too.

if i had to choose, i'd run the 400 as fast as possible, and run the 800 in intervals, sprinting the 100m stretches as mentioned above.

the 50m and 100m primarily tax the phosphagenic system, whereas the 400m and 800m tax primarily the glycogenic, secondarily the oxygenic systems. i think it's important to work all three of the body's systems for complete,, functional fitness.

[Fatman]

wouldn't it be better if you squat a deadlift on different days??

If you're going for strength (low reps/heavy weights) yes. But if you're just doing a conditioning workout with moderate weight you could probably get away with doing them both in the same workout.