Preparing for the Academy
Hello all, I'm taking my fire academy this upcoming summer and I'm curious as to what the best things to focus on with my workouts are. I've been doing lower weight + more reps to work on muscular endurance and fitness, which I've read many places is what I need to really focus on, opposed to mass and size. Here is my current workout, mind you I just started it maybe 3 weeks ago so it's somewhat of a beginner routine.
Hammer Curls- 3 sets of 15 reps, 25lb weight.
Standard Curls- 3 sets of 15 reps, 25lb weight.
Skullcrushers- 2 sets of 16 reps, 20lb weight
Dips- 4 sets of 10 reps, 1 set to failure
Seated Dumbbell Press- 3 sets of 15, 12, 10 with 30lbs
Dumbbell Lateral Raise- 3 sets of 12, 15lbs
Reverse Dumbbel Fly- 2 sets of 12, 20lbs
25minutes cardio, running
Leg press- 3 sets of 15 180lbs
Leg extension- 3 sets of 15 80lbs
Leg Curl- 4 sets of 12 90lbs
Working towards squats
25mins cardio, running
Thursday- Chest and Back
Cardio, 25mins running
Flat Bench Press, 3 sets of 15, 12,10 150lbs (my forms so-so focusing on that)
Incline Bench Press, 3 sets of 15, 12, 10 150lbs
Dumbbell Flys- 4 sets of 15 25lbs
Inclined Dumbbell Flyes- 4 sets of 15 25lbs
Push ups 4 x25
Rowing Machine, 4 sets of 12, cant recall the weight...
Lat Pulldown- 4 sets of 12...cant recall weight.
Saturday- Run 25mins
Phwew. Okay, well thats been my routine for maybe the past two weeks or so? I was a soccer player so I used to just do mostly cardio...free weights are somewhat of a new thing to me. I would love any input anyone might have, feel free to throw in your 2 cents and pick it apart. My main concern is if I need to add any strength building i.e.- low reps high weight, or is it okay for me to focus on high reps lower weight for endurance?
As always, appreciate any feedback! :)