bill5xc
Level 4 Valued Member
Hello, StrongFirst Community!
I am a currently uninjured male. I have been injured before (Achilles), but I am cleared for full physical activity (and even if I wasn't [something about contraindication])
I am currently a seventeen-year-old male who stands 5' 9.5" inches tall and weighs 145 lbs. I'm not going to offer a guess as to my body-fat percentage because I don't want to get it horribly wrong and give you guys the wrong idea.
I would like to add--because males mature at different rates--that I seem to be less physically mature for my age (e.g., baby face, little acne, sparse facial/body hair, not-deep voice, etc.).
My only physical limitation (other than the typical desk-sitter mobility issues) is that I cannot kneel and sit back on my heels because of an Osgood-Schlatters bump remnant of my growing days.
I have never had a functional movement screen; however, I feel that most of my joints are in good working order and that I move like an athlete.
My sport of choice is competitive distance running. I ran cross country, indoor track, and outdoor track in high school, and I plan to continue all three in college and the D3 level. I am also dabbling in gymnastics, though not as competition. I simply would like to teach myself at home to do "cool tricks", if you will, and to be "fight strong", should the situation ever arise.
What are my goals right now? Well, my primary goal is to lose the 12ish extra pounds I have gained. Before someone slams me for trying to lose weight because of my low BMI, I assure you I am not anorexic. I used to be 132-134 pounds on the daily, but I fell prey to depression and comfort eating, causing me to balloon to my current weight.
Once I have lost the weight, my goal is to strength-train in a way that improves my sprint ability, which is severely lacking.
My tertiary goal is simply to practice gymnastics/cool bodyweight exercises. Also, I want to be be a pushups animal.
Currently, my strength training is as follows:
Monday
Wrist Prep
5x20 sec Planche Leans
8x8 sec Frog Stands
Tuesday
*5x(2 pistols, 10 20lb KB swings)
3x3 sec torture twist
GTG weighted (12 lbs) pushups (15 at a time for 200 total)
Wednesday
Wrist Prep
5x20 sec Planche Leans
8x8 sec Frog Stands
Thursday
*5x(2 pistols, 10 20lb KB swings)
3x3 sec torture twist
GTG weighted (12 lbs) pushups (15 at a time for 200 total)
Friday
Wrist Prep
5x20 sec Planche Leans
8x8 sec Frog Stands
Saturday
*5x(2 pistols, 10 20lb KB swings)
3x3 sec torture twist
GTG weighted (12 lbs) pushups (15 at a time for 200 total)
Sunday
REST
* I struggle to keep my non-squatting leg in the air, so I've been standing on a step.
Because I train at home and my parents would not like me to "waste" money on a gym memberships or buying more equipment, this is what I have available to train:
Could anyone provide me with recommendations? I am open to either modifications to my plan or to a completely new plan.
Thanks!
Bill
I am a currently uninjured male. I have been injured before (Achilles), but I am cleared for full physical activity (and even if I wasn't [something about contraindication])
I am currently a seventeen-year-old male who stands 5' 9.5" inches tall and weighs 145 lbs. I'm not going to offer a guess as to my body-fat percentage because I don't want to get it horribly wrong and give you guys the wrong idea.
I would like to add--because males mature at different rates--that I seem to be less physically mature for my age (e.g., baby face, little acne, sparse facial/body hair, not-deep voice, etc.).
My only physical limitation (other than the typical desk-sitter mobility issues) is that I cannot kneel and sit back on my heels because of an Osgood-Schlatters bump remnant of my growing days.
I have never had a functional movement screen; however, I feel that most of my joints are in good working order and that I move like an athlete.
My sport of choice is competitive distance running. I ran cross country, indoor track, and outdoor track in high school, and I plan to continue all three in college and the D3 level. I am also dabbling in gymnastics, though not as competition. I simply would like to teach myself at home to do "cool tricks", if you will, and to be "fight strong", should the situation ever arise.
What are my goals right now? Well, my primary goal is to lose the 12ish extra pounds I have gained. Before someone slams me for trying to lose weight because of my low BMI, I assure you I am not anorexic. I used to be 132-134 pounds on the daily, but I fell prey to depression and comfort eating, causing me to balloon to my current weight.
Once I have lost the weight, my goal is to strength-train in a way that improves my sprint ability, which is severely lacking.
My tertiary goal is simply to practice gymnastics/cool bodyweight exercises. Also, I want to be be a pushups animal.
Currently, my strength training is as follows:
Monday
Wrist Prep
5x20 sec Planche Leans
8x8 sec Frog Stands
Tuesday
*5x(2 pistols, 10 20lb KB swings)
3x3 sec torture twist
GTG weighted (12 lbs) pushups (15 at a time for 200 total)
Wednesday
Wrist Prep
5x20 sec Planche Leans
8x8 sec Frog Stands
Thursday
*5x(2 pistols, 10 20lb KB swings)
3x3 sec torture twist
GTG weighted (12 lbs) pushups (15 at a time for 200 total)
Friday
Wrist Prep
5x20 sec Planche Leans
8x8 sec Frog Stands
Saturday
*5x(2 pistols, 10 20lb KB swings)
3x3 sec torture twist
GTG weighted (12 lbs) pushups (15 at a time for 200 total)
Sunday
REST
* I struggle to keep my non-squatting leg in the air, so I've been standing on a step.
Because I train at home and my parents would not like me to "waste" money on a gym memberships or buying more equipment, this is what I have available to train:
- (1) 20 lb kettlebell
- (1) 8 lb medicine ball
- (1) ab wheel
- (6) 3 lb weight plates
- (2) 15 lb weight plates (no bar)
- some resistance bands
Could anyone provide me with recommendations? I am open to either modifications to my plan or to a completely new plan.
Thanks!
Bill