I currently train at Lifetime Fitness in Columbia, Maryland.

 
Strength training
 
While bodybuilding sculpts the body, primarily through weight training and dieting, strength training conditions the body for strength development.  Often the two goals have similar paths but they are quite different.  For those who train vigorously with weights, the disciplines are typically divided up into power lifting, Olympic lifting, and bodybuilding.  In addition to having different goals, the exercises, the number of repetitions per set, and the number of sets per exercise are often quite different.  I have never competed or trained seriously in power lifting or Olympic lifting, but I have a great deal of respect for both.

My weight training schedule is typically divided up into three workouts:

• Chest, shoulders, and triceps
• Legs
• Back and biceps

These workouts are logically set up so that the secondary muscle used in the compound lifts will be worked on the same day as the primary muscle.  This enables more time for recovery.  For example, bench or dumbbell presses are compound movements (versus isolation movements) that work the chest, shoulders, and triceps.  Additionally, pullups or lat pulldowns work the lats as the primary muscle and the biceps as the secondary muscle.  Do these workouts with maximum intensity then give yourself plenty of time to recover.

I will often lift two days in a row and use the third day as a non-lifting day.  This doesn't necessarily mean I rest.  I may do cardio on that third day, depending on intensity of the previous day's workout.

Ideally, my weight training workouts are formatted as follows:

• 5 minute warmup, typically riding the recumbent stationary bicycle at low intensity
• Pyramid set of compound and/or power movement (e.g. power cleans, squats, dumbbell press)
• Other compound movements to hit the larger/core muscles
• Isolation exercises to hit the smaller muscles
• Miscellaneous exercises (e.g. abdominals, neck bridges)
• Stretch/cooldown

I'll usually accomplish 18-27 sets of the non-miscellaneous exercises in 60-75 minutes (only counting lifting time).  I typically prefer bodyweight exercises such as pullups to their weightlifting counterparts (lat pulldowns).  I generally try to keep the number of repetitions in the 6-10 range though sometimes I'll do drop sets or super sets which increases the number of reps significantly.

In 2003-2006, I was working on incorporating more dumbbell power lifts using kettlebell exercises.  Kettlebells are an old Russian weight lifting apparatus that develop power and core strength.  I included these exercises near the beginning of my workout. The exercises I practice include the clean and jerk, bent arm snatch, straight arm snatch, and squat with weight held directly overhead by a straight arm. Keep in mind that these exercises develop power which is a function of both strength and time.

Since then, I've had numerous lower back and left hip flexor injuries from the straight arm dumbbell snatches. I no longer do this exercise and don't recommend it. But the other exercises I find highly beneficial as long as strict form is practiced.

The fellow who taught me kettlebell exercises also told me something very interesting. When asked if he had any knee problems, he answered, "Not since I've been doing one legged squats." One legged squats are done without weights, done slowly, and NOT done to exhaustion. My guess is that it is like doing dumbell presses instead of bench presses. By doing squats one leg at a time, there is an extra plane of resistance. You must use your lateral stabilizer muscles around the knee to perform this exercise. This muscle does not get used during traditional weight lifing exercises and is often the weak link that leads to injury in sports activities. Hence, by targetting these lateral stabilizer muscles, you reduce your chances for knee injury. But I would NOT recommend this exercise if you have any knee problems. Additionally, this exercise should be done in moderation.

 
Cardio
 
The Marines taught me the importance of running.  It is great for the cardiovascular system and burns fat better than almost anything else.  However, I also saw many infantry Marines and, as a civilian, marathon runners, who ended up having knee problems.  The Marines taught me to train hard but university physical education classes taught me to train smart.  Running with a heavy backpack may make your muscles, heart, and lungs strong, but it will eventually wreak havoc on your connective tissue.  For the conditioned athlete, the mind is often stronger than the body that houses it.   Know your body and its limitations.

How do you know how hard to train for running and cardiovascular activities in general? There are a few different methods but knowing your maximum heart rate (MHR) in beats per minute is a good start.
     For men: 220 - (your age)
     For women: 226 - (your age)
When training for cardiovascular conditioning, make sure the activity is continuous (preferrably 20-60 minutes) and gets your heart rate up to 60-85% (some books say 65-85%) of your MHR. This is your target heart rate. Training so that your heart rate exceeds 85% will shift the focus from aerobic to anerobic training. This dividing line is called the steady state. Similarly, the point at which a further increase in effort will cause more lactic acid to accumulate than can be eliminated is called the anaerobic threshold. Training beyond the anaerobic threshold for an extended and continuous period of time will enable one to reach what I call the puke threshold...no, you won't find that in any references. It is recommended to perform aerobic conditioning 3-5 times per week (but not at the puke threshold level of intensity) [1] [2] [3].

The following terms are also of importance:
Predicted maximum heart rate: The maximum number of times a person's heart should beat per minute during "all out" (balls to the walls) cardiovascular training.
Recovery heart rate: The cool down process should bring your heart rate down below 120 beats per minute (110 if you are over 50).
Resting heart rate: The number of times a person's heart beats per minute while resting. Ideally, this can be determined by someone who takes your pulse while you are sleeping and not having active dreams.
Anaerobic threshold: The heart rate at which your body transitions from burning primarily fat to using primarily carbohydrates for energy. When your body kicks into carbohydrate burning gear, lactic acid begins to accumulate in the bloodstream faster than you can use it. This level of intensity is difficult to maintain for long. You can determine your individual anaerobic threshold (AT) using step 1 of heart rate training chart [3] [4].

Cardiovascular training can be divided into 5 zones:
Zone 1: Warm up and cool down; 60-70% of AT.
Zone 2: Aerobic development; 70-90% of AT.
Zone 3: Aerobic endurance conditioning; 90-100% of AT. Pushes your cardiovascular system and results in emproved endurance and cardiovascular efficiency.
Zone 4: Anaerobic endurance; 100-110% of AT. Raises tolerance to lactic acid. Carbohydrates are primarily burned.
Zone 5: Short intervals of effort and intensity that don't last more than a few seconds [4].

You've probably heard that having a high metabolic rate helps one burn fat more quickly. At the cellular level, this is done by the mitochondria, the "cellular power plants." Regular exercise, especially training at zones 2, 3, and 4, helps increase the mitochondrial count [4].

Running
If running is your preferred choice of cardiovascular training, as it is mine, then make sure your shoes are well cared for. It is recommended that you change your running shoes at least every 500 miles since this is the amount of time it takes for almost all running shoes to lose about a third of their cushioning [3].

While I still enjoy running, I don't enjoy it as much as when I was living in California.  I loved running in the warm, dry, sunny Sacramento climate.  Even though it may be too hot in the middle of a summer day for running, if you time things just right, you can run in perfect 80 degree weather just before dusk when things cool off.

I've run several races between 5k and a half marathon.  I have no desire to run a marathon.

Army Ten-Miler, October 12, 1997
This was without a doubt, my best running race.  I completed it in 1:13:14, averaging 7:19 per mile for 10 miles.

I rarely run beyond five miles at a time now.  I love sprinting but only if I have someone to race.  No incentive to sprint against myself.

Circuit course
I've never been one to believe in subjective evaluations of physical conditioning.  Similarly, I feel that one needs to be able to measure progress to know one has made progress.  It is never enough to say that you feel stronger.  Additionally, it is often the case that one may make improvements in one area while growing weaker in another.  Hence, some type of balance in one's physical training must be obtained.

For me, the circuit course is the best single measure of fitness.  The course is clearly defined.  Progress in it means growth in strength, endurance, and speed.

In 2003-2006, I used to do a course where I'd begin at
     900 Elkridge Landing Road
     Linthicum, Maryland 21090-2924
This location has three sets of pullup bars.  One tenth of a mile uphill are three sets of pushup bars.  Another tenth of a mile uphill are parallel bars.

At the pullup station, do 10 pullups using a palms facing away shoulder width grip.  They don't have to be of perfect form but your chin must reach above the bar in the up position and your arms must be straight in the bottom position.  Of course doing these quickly will naturally introduce some swinging of the body but this should be minimized.

Run uphill to the pushup station.

At the pushup station, do 20 pushups on the lowest bar.  Use as wide of a grip as the bar will allow and make sure your chest touches the bar each time in the down position.  In the up position, your arms should be straight.

Run uphill to the parallel bars.

At the parallel bars, do 10 bar dips.  You'll have to bend your legs to keep from touching the ground.  In the down position, your upper arm and forearms should form a 90 degree angle.  In the up position, your arms should be straight.

Run back to the pushup station and repeat doing 20 pushups.

Run back to the pullup station.

That completes one set.  Do four sets as fast as possible with no rest.  Try not to puke.  On the fourth set, switch your pullup grip so that your palms are facing you with a narrow grip.

By the time you finish, you will have run 1.6 miles, done 40 pullups, 160 pushups, and 40 bar dips.

Don't bother going all out on this unless you are sure you can complete the course without stopping or walking.  In the summertime, you might want to wear bug spray.  I've gotten a tick on me once, probably at the pushup station.  This area can have quite a bit of traffic early in the morning and you'll need to cross over two areas where parking lots connect to Elkridge Landing Road.  Running late in the day during daylight savings time on weekdays or anytime on the weekend seems to work best.

It is a great test of overall fitness but it is easy to push yourself to the point where you want to quit after the second set.

My best time on the circuit course is 17:04, done on June 1, 2005.

Now that I'm living in Hanover, Maryland, I do a similar route where I run up and down Dorchester Boulevard. There are two playgrounds. Each time I come to the playground, I do 20 pullups and 40 pushups without rest (or at least try to). By the time I'm done, I've run 3 miles and done 100 pullups and 200 pushups. I have to hit one of the playgrounds twice and the other three times to get in the full workout. It really kicks my ass and I can't always complete it but I make a desperate attempt to do so. Once I get to the point where I can do it reliably, I'll start timing myself.

Arbutus course one
In downtown Arbutus, begin where Carville Avenue meets Sulphur Springs Road, just across from the Rite Aid.
Run west on Sulphur Springs Road.
Turn left (south) on Dolores Avenue.
Make a slight right onto Oakland Terrace. This is a good sized hill that then makes a steep downhill.
Turn right (south) on Oakland Road. Run under highway 95. Pass a church on your left and run through the neighborhood of Wynnewood.
Oakland Road veers right and turns into Cedar Avenue which heads west. This goes uphill for quite awhile. Cross over highway 195. Now you are in historic Relay
Turn right (north) onto Rolling Road. Notice the house with the huge yard on your right. Aren't the trees nice?
Turn right (northeast) onto Francis Avenue. Cross under highway 195. The sidewalk can get pretty muddy under highway 195. You might want to stay on the street. Another big uphill followed by a big downhill. Pass the 7-11 on your right and a church on your left.*
Turn left (north) on Carville Avenue. Run under highway 95. Pass the movie theater on your right. Finish where you started, right by the ice cream stand...hmmm...tempting.
That is a 4.35 mile course that hits many of the big hills in Arbutus. I call it Arbutus course one. My best time on this course is 33 minutes and 20 seconds which averages out to a pace of 7 minutes and 40 seconds per mile. That was run on May 23, 2005 while carrying a Walkman.

Arbutus course two
Arbutus course two is almost the same thing as Arbutus course one except after you pass the 7-11 on Francis Avenue (see asterisk in Arbutus course one description), keep heading east.
Francis Avenue turns into Ridge Avenue and crosses over Washington Boulevard (route 1). Run uphill again. Keep running until Ridge Avenue ends at route 1 alternate. There will be a gas station there.
Turn around and run back to where Francis Avenue meets Carville Avenue.
Turn right (north) on Carville Avenue. Run under highway 95. Pass the movie theater on your right. Finish where you started.
That is a 5.65 mile course that hits even more of the big hills in Arbutus. I call it Arbutus course two.

Miscellaneous running notes and tips
Jogging on flat terrain can create a force equal to 3 times your body weight while running downhill can double that impact [3].

Got bad knees? Given them a break and instead do some brisk walking (at least 3.5 mph). This offers almost the same aerobic conditioning benefits as jogging though it burns 10-20% fewer calories [3].

Don't run 2 hours before running because blood needed to flush our lactic acid built up in the muscles will instead be used for digestion [3].

Swimming
In February 2006, I began swimming on a regular basis. Swimming is gentle to the body in the sense that it has no impact. However, it can be tough on individuals with tendonitis or rotator cuff problems.

In a 25 meter long pool (~82 feet), 40 laps (one lap for each direction) equals 1000 meters (a little under 2/3 of a mile) while a mile is 64.4 laps. The Villages of Dorchester community pool in Hanover, Maryland is a 25 meter long pool.

An extensive collection of swimwear and accessories can be purchased year round at
     Cy's of Catonsville
     719 Frederick Road (route 144) just west of Bloomsbury Avenue and Ingleside Avenue
     Catonsville, Maryland 21228
     Phone: 410-747-8760
The store also sells corrective lense goggles.

Good indoor pools are hard to find. Check out
     North Arundel Aquatics Center
     7888 Crain Highway
     Glen Burnie, Maryland 21061
     Phone: 410-222-0090

Bicycling
If you live in Elkridge, you are a very short distance from the Baltimore Washington International (BWI) Trail, a nice paved path for bicycling.
Directions: From Old Washington Road (route 477) and Hanover Road in Elkridge, Howard County, take Hanover Road southeast to the end.
Turn right (south) on Ridge Road.
Turn left (east) on Stoney Run Road.
Turn right (south) on Aviation Boulevard (route 170).
Access the trail on the east side of the road near the route 170 and Dorsey Road (route 176) intersection.

Sources
[1] "Step Training, A Manual for Instructors" by the Aerobics and Fitness Association of America, 1997.
[2] "Muscle and Fitness," September 2004.
[3] "Orienteering: The Sport of Navigation with Map and Compass" by Steven Boga. Published by Stackpole Books in 1997.
[4] "A Better Way to Train" by Sheila Mulrooney Eldred in the Lifetime Fitness magazine Experience Life. January/February 2007.

 
Plyometrics
 
Plyometrics are exercises to develop explosive strength.  This type of training is particularly useful for sports that involve jumping, throwing, punching, or kicking.

Plyometric exercises develop power and speed by training the muscles' stretch-shortening cycle. These exercises target the eccentric (negative) movements that occur as a muscle puts on its "brakes" [1].

This type of training is considered an advanced fitness program that is meant to augment other forms of training. You should be in good condition before starting such a program. One should allow at least 48 hours between plyometric workouts [1].

In addition to several years in the martial arts, I took a couple years of gymnastics in high school where I realized just how important this type of training was for certain activities.

Stick jumps
Like many guys my age, I spent many of my days in high school watching Kung Fu Theater.  I was always impressed by the fancy jumps and flips those guys could do.  High school gymnastics was usually where we would see if we could match their skills (usually we couldn't).  One thing I remember seeing Jackie Chan and a few others do was to stand on one foot, grab the other foot, then jump over your ankle without losing your grip or your balance.  I was always able to do that...and still can.  This is an example of a plyometric exercise, though one that could be made a bit safer.  Later, I started doing stick jumps.  First, find a lightweight stick, at least as long as your shoulder width.  Grip the stick with both hands at each end so that the stick rests horizontally in front of your crotch with your arms straight.  Hold onto the stick lightly with just your fingertips.  Now jump over the stick without letting go with either hand.  Land on your feet and repeat.  You could jump over the stick backwards to end up where you started but I've found this to be awkward to the point it takes away from the point of the exercise.  Stick jumps require you to jump high, pull your knees to your chest, and do it all very quickly.  You can do this for a certain number of repetitions but I've found it best to do as many as you can in a fixed amount of time.

Stallone jumps
I read about a great exercise that the now 58 year old (as of 2004) Sylvester Stallone does. First, he finds a pullup bar at least 8 feet high. He then jumps up to the bar, does a pullup, drops back down, and repeats. I modified the original exercise to make it more of a whole body plyometric workout. If you can find an adjustable pullup bar (are there such things?), set it so that it is 1/3 higher than your height. Hence, if you are 6 feet tall, the bar would be 6 + 6 * (1/3) = 8 feet high. This will help normalize height differences if you want to get competitive. If you can't find an adjustable pullup bar, just use one high enough so that with your arms stretched over your head, you still have to jump to reach it. Now that you have the equipment, start the exercise.

Jump up and grab the pullup bar. That's the plyometric part for your legs.

Now do a fast pullup. Don't worry about concentration. Use the upward momentum from the jump to help you get your chin over the bar. That's the plyometric part for your back and biceps.

Next, drop to your feet and do an 8 count clapping bodybuilder. This is how my modification differs from Stallone's exercise. An 8 count bodybuilder is a military exercise that resembles the bend and thrust. Bend your knees and put your hands on the ground. Extend your legs so that you are in a pushup position. Now do a shoulder width clapping pushup. This is the plyometric part for your chest, shoulders, and triceps. Stand back up, resuming the starting position. This exercise with a regular pushup (not clapping) is an 8 count bodybuilder. Make it a clapping pushup and it become an 8 count clapping bodybuilder...at least that's what I call it.

This comprises one rep. I recommend either doing a fixed number of reps as fast as you can (timing yourself for progress), or doing as many reps as you can in a fixed amount of time (say one minute). Remember to focus on explosive movements.

Flexibility