Hey all. I have been lurking here for quite some time and i have found the articles and discussions that result from them invaluable. Over the last few months my interest in training and nutrition has grown dramatically and i hope to become a part of the forum and get some direct help and, hopefully in time, help others. So thanks for this site!
I am 25 years old, i have “worked out” infrequently since i was 17 and now i want to start “training”. I am a mountain biker and between general lack of fitness, unhealthy living habits and injury i am really starting to feel “weak”, tight, and out of balance (muscular wise).
So, through research on this site and others i designed a routine to BEGIN my training life and was wondering what some of you think.
My main focus is on developing core strength,control, and stability through a unilateral period with 12-15 reps/2-3 times per week for 4-6 weeks. Then moving to a bilateral period with the same exercises/same rep scheme/same weeks to get accustomed to basic compund lifts. Finally, i would like to switch to a 5x5 program of said lifts for strength/maybe mass gains IF i am conditioned/flexible enough to do so.
Throughout the program i will also be working on stretching (i am NOT limber and need to work on thsat before doing traditional deads/squats),soft tissue wrok and “prehab” stuff for my forward head/rounded shoulder thing i have going on (got lots of info from Cressey and Robertsons sites). I am trying to keep it simple and essentially make all exercises core exercises (incredibly important to my sport and life in general).
I did not include specific exercises because they are all variations of the same them: deads,squat,push ups, rows etc…just different versions for different stages of my development. Thanks again and let me know what you all think.