good workout plan

hello, aj!

One hour isn't much time, but you have to work with the time you have available. I would do three days of cardio with strength training in between. And don't forget there's always the weekend.

A lot of this depends on what kind of equipment you have available to you.

Assuming that you have no equipment:

On cardio days:
Run (30 min.) or Jump-rope (if you have one)
Shadow-boxing (4-5, 3min rounds w/30sec rest in between)
Squat-thrusts (2-3 sets of 20)
That should take you about an hour.

On StrengthTraining days:
Push-ups, sit-ups, pull-ups, dips, whatever you can do. Play with the numbers. Try doing as many as you can, and at least two sets of each. If you have weights, I would do curls, lunges, shoulder presses, bench-presses. You could also invest in a medicine ball, and do some work with pylometrics.

Let me know what kind of equipment you have access to, and I might be able to put something a little more detailed together.

Good luck!

hey, I need some advice. I have been going to the gym for sometime, my coach (who trained olympians for 2000) encourages me going to the gym. I want to gain 10-15 pounds, but I am following a program almost like the one you posted. Is this a good route to take?

AJ: I would add the heavy-bag to your cardio days, have it replace or supplement your shadow-boxing. Heavy-bag is the best all-around workout in my opinion, it puts a lot of skills into practice and it's incredible both aerobically and anarobically. Vary your heavy-bag workout as well. I.E. one day, do six 3min rounds with 1min rests, the next day, do twelve 2min rounds with 30sec rests. Stuff like that. Be creative. Or use some of the examples given on the site. It keeps things interesting, and in my opinion helps out your endurance by not letting you fall into a rut.

I would use the speed-parachute probably twice a week (maybe on Saturdays even). Do some sprints with it.

And of course use that weight bench on your strength training days.

For a jump-rope: I'm partial to the classic Everlast leather rope. Nice wood handles, and a heavy enough strap for fast action. And its durable as hell. There are some nice plastic speed ropes out there, but I've always had problems with them rolling/tangling up on me. One partial remedy for that is to hang your rope from a coat hook when you're not using it.

Powerhouse: Sorry, dude. Don't know too much about weight gain and bulking up. Maybe the admin can help you out.