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RADIX
CAMP GARGANO
Workout
Conditioning
The goal of this routine is to condition your body to handle the
rigors of running, push ups, sit ups, pull ups, climbing and the many drills
that make up RADIX Camp Gargano. If you follow a regular routine you not only will
condition your body to handle these physical demands but you will be developing
a good exercise habit for your health. It takes personal discipline to stick to
an exercise routine like this, especially when you are working on your own. If
you can find a partner to work out with like your father, brother or a friend,
then you will find that you will push and encourage each other. The potential to
make great gains is very good.
If you have been working out very little or not at all then you
will want to start easy and build up. The goal here is to ease into it and
condition your body as well as your attitude. What happens when you begin any
exercise routine for the first time is that you are “waking up” your body to
something that it is not familiar with. Muscle tightness and soreness is going
to occur to one degree or another. Stretching can help with this. Take some
time. Be patient. If you stick with it, things will improve. If there is any
question about whether or not you are physically ready to begin any exercise
program, then check with your physician before starting.
Stretching
It’s a good idea to stretch some before the beginning of any
workout. Stretching at the end can also help you during the cool down period.
Stretch to tightness, not to pain; hold each stretch for a few seconds. DO NOT
BOUNCE. Remember, start easy, work up from there and BE CONSISTANT. Try to
stretch at least 15 – 20 minutes even on the days that you are not working out.
This will help you work through muscle soreness and tightness. It will also
improve your overall flexibility.
General Routine
Here is a general routine that will work for those who are just
beginning. If the numbers of repetitions for the early weeks are already
attainable then adjust and get into the later weeks finding the spot where the
numbers are more challenging.
(Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1: 4X10 PUSHUPS
4X20 SITUPS
3X2 PULL UPS
RUN I/2 mile
WEEK #2: 5X15 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
RUN 1 mile
WEEK #3,4: 5X20 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
RUN 1 mile
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
RUN 1 ½ mile
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
RUN 2 mile
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS
RUN 2 mile
* Note: For best results, alternate exercises. Do a set of
pushups, then a set of sit ups, followed by a set of pull ups, immediately with
no rest, after you have completed the three individual exercises rest for only a
few minutes before starting the next circuit. Another idea is to run ¼ mile then
do a set of pushups, then sit ups, then pull ups. Continue with another ¼ mile
and repeat the pushups, sit ups, pull ups and so on until you have reached the
goal for that week’s numbers.
In the early weeks set your run pace at one that you feel
challenged but are able to complete reasonably well. Increase the pace as you
feel stronger over the weeks.
Advanced Routine
This is a more intense workout designed for those who have already been involved
with a routine for a considerable amount of time and are in very good condition.
DO NOT ATTEMPT THIS ROUTINE UNLESS YOU CAN COMPLETE WEEK 9 OF
THE GENERAL ROUTINE.
(Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1, 2: 6X25 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
RUN 2 miles
WEEK #3, 4: 8X25 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
RUN 3 miles
WEEK #5: 10X25 PUSHUPS
10X30 SITUPS
5X10 PULLUPS
RUN Mon. & Fri. 4 miles – Wed. 3 miles
WEEK #6: 10X30 PUSHUPS
10X35 SITUPS
5X12 PULL UPS
RUN Mon. & Fri. 3 miles – Wed. 5 miles
The Advanced Routine is designed for long-distance muscle
endurance. Muscle fatigue will gradually take longer to develop doing high
repetition workouts.
NUTRITION
Proper nutrition is extremely important. Receiving the necessary
nutrients will help you greatly during exercise and promote muscle/tissue growth
and repair. It also promotes growth and repair of tissue and regulates the body
processes.
Carbohydrates, protein, and fat are the three energy nutrients.
All three can provide energy, but carbohydrate is the preferred source of energy
for physical activity.
Some of the best sources of complex carbohydrates are potatoes,
pasta, rice, fruits and vegetables. These types of foods are your best sources
of energy.
Water intake is vital; stay hydrated. You should be consuming
three to four quarts of water daily. Drink water before you get thirsty!
Substances such as caffeine increase your body's need for water. Too much of
this substance will definitely harm your body and hinder your performance and
progress.
Eat a well balanced diet. Whole foods are great. Highly
processed foods are not. Get good rest. Exercise smart. Do not be sloppy in your
exercise as it can lead to injury. Most important of all…offer everything up to
God. The body that you have been given is from God. It is a temple of the Holy
Spirit. Keep it strong, healthy and pure for God. |
