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I thought I should post my training schedule, so that others could take a look at it. I have noticed some marginal improvements in balance. I am on the 5th week of a 12-week schedule. At the end of the 12 weeks, I will determine what changes I should make.

I will outline what I do and why I do it. I’m not advising what you should do. That’s up to you. Please make sure you consult with a doctor and/or a fitness professional before embarking on a new workout routine.

Resistance Training

I workout every morning (at home if it’s too icy out.) Before I head to the gym, I do some yoga along with a quick set of 20 push-ups, 20 sit-ups, 20 squats.

I resistance train every day for 90min with light-moderate weight.

I work my legs 3 times a week because I feel it’s necessary. My main problem is with balance/coordination and I guess a bit of drop foot. The left foot seems to do drag/collapse more.  I employ a 6-day cycle of legs, chest/back, abs, legs, arms/shoulders, abs, and legs. With this schedule, I get 3 leg workouts in per week. It may seem like a lot of legs, but remember that I am doing fairly light work. Also, most of my issues are with my legs and it makes sense for me to challenge them.

I try to do as much of my work standing as possible. Since I have issues standing and walking, it makes sense to me that that’s what I should focus on.

I do some ab work every Tuesday, Thursday, and Saturday. I do it on those specific days to fit with my schedule.

Here’s what my resistance training schedule looks like:

Day 1 – Legs
Exercise Sets Reps Break
HIIT Bike 1 4min N/A
Barbell Squats (A) 5 15,6,4,2,6 30s squat thrusts, 30s wall sit, 30s hip or knee rotation (A & B)
Air Squats (A) 5 30
Calf Raises (B) 3 50
Tibialis Lifts (B) 3 50
Jump Squats (B) 3 10
Step Ups (B) 3 10

The exercises marked A and B are supersets. That means I will run through all A exercises, then do what’s marked on the break, then do my 2nd set.

Day 2 – Chest/Back
Exercise Sets Reps Break
HIIT Staggered Alt. Pushups 1 4min N/A
Cable Cross-over (A) 5 15,6,4,2,6 30s military pushups, 30s chaturanga plank, 30s rest (A, B & C)
Dips (A) 5 8
Lat Pulldown (B) 5 15,6,4,2,6
Active Hang (B) 5 8
Dumbbell Pull-Over (C) 3 10
Plank Row (C) 3 10

The exercises marked A, B and C are supersets. That means I will run through all A exercises, then do what’s marked on the break, then do my 2nd set, etc.

Day 3 – Abs
Exercise Sets Reps Break
Hanging Leg Raises (A) 5 15,6,4,2,6 60s plank, 30s rest (A,B,C)
Kick Outs (A) 5 30
Cable Woodchopper (B) 5 15,6,4,2,6
Russian Twists (B) 5 30
Bear Crawl (C) 3 10
Kick Outs (C) 3 10
Sit Outs (C) 3 10
Bird Dog (C) 3 10

The exercises marked A, B and C are supersets. That means I will run through all A exercises, then do what’s marked on the break, then do my 2nd set, etc.

Day 4 – Legs
Exercise Sets Reps Break
HIIT Bike 1 4min N/A
Barbell Split Squats (A) 5 15,6,4,2,6 30s groiners, 30s deep squat, 30s hip or knee rotation (A & B)
Front Lunges (A) 5 30
Walking Lunge (B) 3 10
Alt. Crossover Lunge (B) 3 10
Back Lunge (B) 3 10
Petersen Step Up (B) 3 10 30s groiners, 30s deep squat, 30s rest

The exercises marked A, B and C are supersets. That means I will run through all A exercises, then do what’s marked on the break, then do my 2nd set, etc.

Day 5 -Arms, Shoulders
Exercise Sets Reps Break
Battle Rope 1 8 20s work, 10s rest
Bicep Curls (A) 5 15,6,4,2,6 30s plank pushups, 30s high plank, 30s shoulder rotation(A, B & C)
Reverse Curls (A) 5 15,6,4,2,6
Arnold Press (A) 5 15,6,4,2,6
Lateral Raises (B) 3 10
Front Raises (B) 3 10
Upright Row (B) 3 10
Shrugs (B) 3 10
Wrist Curls (C) 3 10
Reverse Wrist Curls (C) 3 10

The exercises marked A, B and C are supersets. That means I will run through all A exercises, then do what’s marked on the break, then do my 2nd set, etc.

Day 6 – Abs
Exercise Sets Reps Break
Hanging Leg Raises (A) 5 15,6,4,2,6 60s plank, 30s rest (A,B,C)
Kick Outs (A) 5 30
Cable Woodchopper (B) 5 15,6,4,2,6
Russian Twists (B) 5 30
Bear Crawl (C) 3 10
Kick Outs (C) 3 10
Sit Outs (C) 3 10
Bird Dog (C) 3 10

The exercises marked A, B and C are supersets. That means I will run through all A exercises, then do what’s marked on the break, then do my 2nd set, etc.

Day 7 – Legs
Exercise Sets Reps Break
HIIT Bike 1 4min N/A
Deadlift (A) 5 15,6,4,2,6 30s mountain climbers, 30s deep squat, 30s hip or knee rotation (A & B)
Banded Hip Thrusts (A) 5 30
Heel Walk (B) 3
Toe Walk (B) 3
Duck Walk (B) 3
Dragon Walk (B) 3

The exercises marked A & B are supersets. That means I will run through all A exercises, then do what’s marked on the break, then do my 2nd set, etc.

Balance & Mobility Training

In the afternoons, I go to Kombat Arts  (and Kai Shin karate on Tuesdays & Thursdays). These two places are where I work on balance and mobility.

I do some stretches to get my hips and legs loosened up mostly. Depending on the day, I do different work.

I sprinkle in practice of the agility ladder, falling and some BJJ mobility drills.

Monday, Wednesday, Friday – karate practice; stances, side kicks, front kicks over hurdles. Hold pads and sometimes join in Muay Thai class at Kombat Arts.

Tuesday, Thursday – abs, coordination drills, agility ladder, karate class

Saturday, Sunday –  karate practice; stances, basics

Muay Thai and karate class are both helpful to me as they force me to do things I don’t necessarily feel comfortable doing. It forces me to keep my balance when I may be holding pads or otherwise moving, trying to keep up.

Conclusion

Maybe this gives you some ideas of how to adapt your program. Remember to challenge yourself regularly. You may be afraid to try something – which is natural. Break it down into smaller chunks. Practice. Then try compound movements.

Be sure to let me know if you have any questions by leaving one in the comments section at the bottom of the page.

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