Variety is very important to your conditioning! If you use the same exercise every day you work out, your body will adjust to the work-out and you won't build a base of endurance. Not only that, but you'll neglect many muscle groups without variety.

Some ideas for your conditioning:
You should have 10-12 intense conditioning workouts. Rotate through these exercises so that your body can't get used to any one of them. Make your conditioning about 25-40 minutes long.

Long run: Take a 3-5 mile run. Time yourself and push yourself to improve every time you run this workout.

Sprints: Run four 400s; six 220s; eight 100s, twelve 50s.

Stairs: Run stadium stairs/bleacher stairs for 30 minutes.

Stationary bike: After a five-minute warmup, 20 minutes of alternating 30-second sprint, 30-second pace.

Swimming: Swim laps for 30 minutes.

Push a car: Push a friend's car for 25 minutes, both forward and backward in your stance.

Buddy-carry: Get with a partner and buddy-carry through sprints, hills, stairs, etc.

Get outside!
Take advantage of the weather when it is nice. You'll have a better workout if you can enjoy the fresh air. Besides, running 3-5 miles around a track is pretty boring!

Schedule your conditioning wisely:
You should do conditioning exercises five days a week, but you're not required to have five days in a row. For example, it might be better for you to schedule conditioning four times during the week and once on the weekend. It's entirely up to you!

Conditioning before weight training:
If you do your conditioning before you lift, you'll be warmed up and still have an effective lift. But to avoid burning yourself out, schedule your hardest conditioning day on a day you aren't lifting weights.

• Part 1: Conditioning
• Part 2: Day-to-day Weight Training
• Part 3: Wrestling/Drilling

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