Police Officer Preparation & Law Enforcement Resource - Archive

I'm looking for any suggestions/links regarding how to inmplement an alternative workout day to my workout plan. What I would like is a plan that looks like this:

Mon: Total body workout (weights) + lite cardio
Tues: Long cardio day
Wed: Off
Thurs: Total body workout (weights) + lite cardio
Fri: Long cardio day
Sat: Total body workout/cardio circuit (alternative to weights)
Sun: Off

The day I need help with is Saturday. The suggestion I've received from some at the gym is to do circuits of calisthenics and plyometrics. They suggest doing 3-5 "rounds" of 5 different exercise for 1 minute each. For example:

Round 1: Do each exercise for 1 minute
Pushups
Squats
Dips
Side straddle hops
Bear Crawls
1 minute rest
Round 2: Do each exercise for 1 minute
Medicine ball chest pass
Medicine ball situps with toss/catch
Hand switch
Bench jump
Plank

and so on for 3 to 5 rounds. I've been told this would give me some benefits that traditional weight routines dont give me (explosiveness. It would also keep my HR elevated)

So what are your opinions of this idea, and does anyone have any links/articles regarding this type of workout? Or should i do something like this 2x a week and traditional strength training 1x per week since my goal is to drop weight(fat) and increase my overall fitness

have you tried the 300 workout? it's supposed to be the workout done by all the actors on 300 that got them all so in shape. i've done it once and it kicked my behind big time. do a search for it, it's all over the place.

Sorry to critique your schedule, but have you thought of forming a good split for your workouts? Perhaps

Mon: Biceps/Triceps/Forearms + Light cardio (10-20mins)
Tues: Long cardio day (30mins - 1 hour)
Wed: Off
Thur: Back/Shoulders/Chest + Light cardio (10-20mins)
Fri: Long cardio day (30mins - 1 hour)
Sat: Legs + Light cardio (10-20mins)
Sun: Off

I would say devote a full day to legs because you can work so much within that. It also gives you a full 3 days off in between the back/shoulders/chest, and biceps/triceps/forearms workout, which helps with building muscles (they can only grow when you're resting!

Here's a good website for more info about that:
http://www.intense-workout.com/workout_routines.html

Also Switch, I know you frequent this section. Do you think that would be a good split in the example? It's the one i'm using now to bulk, and have found it to work better than a "full body workout" type workout plan.