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  1. #1
    somerandomdude is offline Registered User
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    An appropriate workout for a 15 year old?

    Ok, so I'm about 5,8 135 pounds, and I found this workout on the US navy seals website. The thing I like about it is that it requires no weight, no special equipment, just standard exercises.

    RUNNING SCHEDULE I

    WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
    WEEK #3: No running. High risk of stress fractures
    WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
    WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
    WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
    WEEK #9: same as #7,8 (16 miles/ wk)


    PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)
    SETS OF REPETITIONS
    WEEK #1: 4X15 PUSHUPS
    4X20 SITUPS
    3X3 PULL UPS
    WEEK #2: 5X20 PUSHUPS
    5X20 SITUPS
    3X3 PULL UPS
    WEEK #3,4: 5X25 PUSHUPS
    5X25 SITUPS
    3X4 PULL UPS
    WEEK #5,6: 6X25 PUSHUPS
    6X25 SITUPS
    2X8 PULL UPS
    WEEK #7,8: 6X30 PUSHUPS
    6X30 SITUPS
    2X10 PULL UPS
    WEEK #9: 6X30 PUSHUPS
    6X30 SITUPS
    3X10 PULL UPS


    * Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest.

    SWIMMING SCHEDULE I
    (sidestroke with no fins 4-5 days a week)

    WEEKS #1, 2: Swim continuously for 15 min.
    WEEKS #3, 4: Swim continuously for 20 min.
    WEEKS #5, 6: Swim continuously for 25 min.
    WEEKS #7, 8: Swim continuously for 30 min.
    WEEK #9: Swim continuously for 35 min.

    I wonder if that will be an appropriate plan to do for someone who is 15. Maybe i might be overdoing it. I also planned to cut down the miles to a Mile every day, while resting on saturdays and sundays, instead of running so many miles. I also thought the swimming part looked really hard and Might just do swimming for 10 minutes for every week.

    However the Category 2 Workout looks extremely difficult and it looks like I could hurt myself doing it.

    WORKOUT FOR CATEGORY II

    Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.

    RUNNING SCHEDULE II
    (M/TulTh/F/Sa)

    WEEKS #1,2: (3/5/4/5/2)miles 19 miles/week
    WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
    WEEK #5: (5/5/6/4/4) miles 24 miles/week
    WEEK #6: (5/6/6/6/4) miles 27 miles/week
    WEEK #7: (6/6/6/6/6) miles 30 miles/week


    * Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.

    PT SCHEDULE II
    (Mon/Wed/Fri)

    SETS OF REPETITIONS
    WEEK #1, 2: 6X30 PUSHUPS
    6X35 SITUPS
    3X10 PULL UPS
    3X20 DIPS
    WEEK #3, 4: lOX20 PUSHUPS
    10X25 SITUPS
    4X10 PULL UPS
    10X15 DIPS
    WEEK #5: 15X20 PUSHUPS
    15X25 SITUPS
    4X12 PULLUPS
    15X15 DIPS
    WEEK #6: 20X20 PUSHUPS
    20X25 SITUPS
    5X12 PULL UPS
    20X15 DIPS

    Any advice on altering it, any changes? Comments, tips, suggestions?

    Honestly I'm just looking to tone up, and gain strength.

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  3. #2
    Neverlife is offline In Orientation
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    Well, it looks great. I dont think you would be overdoing it, because i'm 15 and i do more then that a day, and i'm 5'9 115. I run about 7-10 miles a day, and do sets of pushups, situps, and pullups, every hour. But that has a set course of what to do so i think i'll start doing that, but where did you get the info?

  4. #3
    somerandomdude is offline Registered User
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    Quote Originally Posted by Neverlife View Post
    Well, it looks great. I dont think you would be overdoing it, because i'm 15 and i do more then that a day, and i'm 5'9 115. I run about 7-10 miles a day, and do sets of pushups, situps, and pullups, every hour. But that has a set course of what to do so i think i'll start doing that, but where did you get the info?
    Lol, I hope your kidding or either being sarcastic. 5,9 115lbs? Are you anorexic? 7-10 miles a day?

  5. #4
    SmithMachine is offline Verge of Overtraining
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    7-10 miles a day is tons dude...cut down and you mite gain some muscle

  6. #5
    evolution is offline I love me some Mreik
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    I think you should look at your goals vs what you're doing.

    With minimal equipment you could do some
    BODY BY FISH
    RossTraining - Bridging The Gap Between Ordinary and Extraordinary

    I like these guys because once you're doing 20, 30, 40 push ups, it's doing nil for strength and hypertrophy pretty much. But if you only weight 115 lbs, you need to eat more period.

  7. #6
    Neverlife is offline In Orientation
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    i knew i was going to get crap if i said that.

    Yes i am actually 5'9 115. And yes i run 7-10 miles a day. But here's the thing. I dont lift at all, and i have no way to go and do it even if i want to. And i'm not anorexic, but if i actually stop running to much, i gain weight in all the wrong places. Plus running like this keeps my times good. My 2 mile times are in the top 100 in the country for 13-15 year old boys. And i've won state every year for the 1 mile, in Highschool. But i'm running 7-10 for cross country this year.

    And is that workout still good to do, even without the swimming? Between that, HIIT, and the occasional 10 mile run, would it be a decent workout?

  8. #7
    evolution is offline I love me some Mreik
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    Not if you want to build muscle.

  9. #8
    ShutUpAndCurl is offline Registered User
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    wow haha 7-10 miles a day, i can see why your 115 pounds im 15 aswell but i stick to more lifting than anything to hard to make big gains while doing that much cardio, and im about 170, 5ft 11 and 8% bf, and like evolution said that workout is hopeless if you want to gain any muscle
    Last edited by ShutUpAndCurl; Jul. 26/07 at 06:36 PM.

  10. #9
    Stunning is offline In Orientation
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    hey

    im 15 but i look 13 im skinny not that tall and after doin pushups situps pullups the next day im hurtin all over

  11. #10
    DianeLambert is offline Warming Up
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    The part that should have been a clue was the part of the website that said "Navy Seal". Fifteen year olds should not utilize the same program designed for an adult, particularly one designed for a memeber of an elite special ops team.

  12. #11
    Aaron13 is offline In Orientation
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    Dude u r freeken skin and bones if u r 5,8 or watever and weigh 115

  13. #12
    Y_DO_THAT is offline In Orientation
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    Ok, so i am 5'9" and 259 lbs. I can't run because I have ankle problems, so is there other regimines that anybody would recommend?

  14. #13
    TheGerman031 is offline In Orientation
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    Quote Originally Posted by Neverlife View Post
    Well, it looks great. I dont think you would be overdoing it, because i'm 15 and i do more then that a day, and i'm 5'9 115. I run about 7-10 miles a day, and do sets of pushups, situps, and pullups, every hour. But that has a set course of what to do so i think i'll start doing that, but where did you get the info?
    Ok, I am 5'9 135 and I am pretty dam skinny. If I lost 20 pounds I would not be able to do a push up.

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