doing extra work

What does everyone think of doing extra work aside from the 16 week program. I have started to do burpees in the morning as a way to kick off my day.

I actually don't do anything else besides resistance training and HIIT, but if you want to do extra work i guess thats kewl. As long as the extra work you're doing doesn't get in the way of your main exercises. By get in the way i mean, don't do so much extra activity that you end up burning yourself out and overtraining.

Before trying to do more exercise first have a look at your diet, if your diet is fine then try more exercise. I find that sometimes just upping the intensity of my workout works magic.

Steve

Steve is right, as long as you dont over do it (as doing so much that you could have problems doing your resistance/hiit later) you could try it. I do some pushups myself in the morning before taking a bath. I dont do much, about 15 - 20 tops just to completly wake up

I try to do weights Monday to Friday in the evening (I do Arnel's program in the morning 3 days a week)

Monday: Squats - although i do need a squat rack to make further improvements.
Tuesday: Bench Press
Wednesday: Weighted Pull ups
Thrusday: Military Press
Friday: Deadlift

On all of these i do 5 sets of 5 reps at the MAXIMUM weight that i can do it for. Every week i will then add on anywhere between 2kg and 5kg. Every 3 weeks or so i will attempt a 10x10 set; so say for example if i was able to lift 60kg 5x5 then i would attempt a 10x10 on 55kg. Very hard but i find it a great way to improve strength and power.

I'm doing squats every now and then when standing up by my desk at work.. - but I don't want to over train, so I have decided to wait after week 4, and if I still feel like I have lots of energy even after extra sets, I will try and work out some kind of weight lifting routine..

I think with the amount i am doing that there is a high chance of overtraining - but as i have been an athlete for 9 years my body is used to being worked very hard and used to being challenged on a daily basis. So hopefully (fingers crossed) it won't happen.

True story, all you gotta do is listen to your body, if you can do a workout with all you got one week then the next week you find yourself struggling to do the same workout at the same intensity and it gets progressively worse every week, then there is a good chance that you're overtraining your body and it's time to rest.

People often underestimate the power of resting, thats when your muscles grow. An off day is a must.. Train hard.. then rest while feeding your muscles with good healthy clean food.

Where I train martial arts we have a simple all encompassing motto: Train today so you can train tomorrow.