Personalizing Workout Routines to Fit Your Abilities, Facilities, Time + CSS Critique / QA Show

Imagine transforming a generic workout plan into a tailor-made routine that perfectly aligns with your unique abilities, available facilities/equipment, and limited time each day. Some workouts may be too easy or too difficult. Some workouts may be too lengthy and use equipment you do not have access to. It is up to you to rearrange these workouts and get creative to personalize them for yourself.
Circuit Workouts with an active rest of moderate to easy cardio activity (run, bike, swim, etc) have been a staple of training programs. These programs focus on a combination of strength, muscle stamina, and endurance, which are crucial when preparing for basic training and other military programs. Circuit workouts, with their focus on these three fitness elements, are a valuable addition to any training program
See www.stewsmithf... for more ideas of workouts with common goals but creative ways to make changes to fit your abilities, facilities, and time line.
See idea here: www.stewsmithf...
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✅NOTES: "Personalize workout routines to fit abilities, facilities & time"
🎬7/2/24 Tues
▶Goal of routines
🎬Goal is to do the routine all in 1 day
🎬Also goals:
👉Get a contract
👉Crush PST & Selection
👉Get through bootcamp
🎬Take into account your abilities, time & equipment
👉You have to put in the time
🎬Examples:
👉If you only have 3 days to run then do all miles in 3 days or adjust lower volume
🎬Ex: 2 mile ocean swims & cardio take time
👉Ex: Running programs are 15 miles usually
👉Ex: Cut 10 miles & add non-impact cardio if you need
▶Facilities
🎬Examples
👉Without barbell, use kettlebells or dumbbells or suspension training
👉Without pull-up bar, build one
👉Do Calisthenics in 1 setting & do run after
▶Patellar Tendinitis (Jumpers Knee)
👉Take it gently & use grass/gravel instead of cement
👉Look up Patellar Tendinitis w/Leg ext rehab
👉Do quick rehab with weighted leg extensions work: Slow up & slow down for 10 reps
▶Shin splints:
👉Stew has article on shin splints: "How to keep shin splints from sabotaging run"
▶Incorporate Weight training with Calisthenics
👉Dont guage progress based off 1 rep max
👉Focus on how fast you can run (4 mile run)
👉Focus on muscle stamina (boat carrys)
🎬Ex: Do a program with every 4th week has Calisthenics block
▶Q: Running current but have no energy to lift
👉Use 4th week block to lift
👉Focus om Calisthenics & cardio
👉Depends on your goals: Cycle in your weaknesses
🎬Look up "summer block Periodization model": Every 4th week lift & focus on cals & cardio