It’s that time of the year again where i start to look at getting fit for my sport! I’m not quite down to the weight i wanted to be, but i have two or three weeks left to get as close as possible.

The problem now is how to add in my cardio work. Right now I’m doing 3 days a week weights to maintain as much muscle as i can while i am cutting. Now i really want to be training 3 days a week for fitness. I’m not sure that i can do 3 days each of weights and cardio so I’m trying to see what my options are now.

I still want to cut up a little more. Maybe another 10-15 pounds before my season starts. So the aim now is to lose that, and also increase my fitness as much as possible.

This is what I’m doing right now:

3 days a week, reps 6-10, 3 sets, and rest for 60-90 secs

Day 1:
Bench press
Dips
Incline Bench Press
Shoulder press
deadlift
dumbbell pullover
tricep pushdown

Day 2:
rest

Day 3:
Close grip chin up
Lat pull down
Shrugs
Cable seated row
Lat Raise
Dumbbell curl

Day 4:
Cardio

Day 5:
Squat
Step Ups
Leg curl
leg press
Lunges

Day 6:
Rest

Day 7:
rest

I would like to start doing my fitness work on day 2, 4 and either 6 or 7. There is no way i think i can maintain doing that AND three days a week weights.

So is there a way i can get a lifting program to fit into two days a week to allow me to do my fitness work? I’m aiming for around 500-700 calorie deficit each day, but I’m thinking with cardio work so heavy, i might drop that to around 200-500 now. Is that the best way to gain more fitness?

Any advice on this next part of my program would be great!

Thanks!

Filed under: Fitness

Like this post? Subscribe to my RSS feed and get loads more!