Well, my training program in the gym will be a bit different. I work out 2-3 times a week in the gym, and once with my trainer. With the trainer, she spends an hour, having me do various and assorted things, which in her professional judgement will build up my core strength, balance and flexibility. Some of the exercises look pretty silly, but I have been getting great results - when I started with her I couldn't walk and chew gum at the same time. Now I can, if the ground is reasonably level (grin). What I was doing in the gym is what I call resistance or weight cardio. It is designed to build up working muscle, both for weight loss, "farmer" strength, and to create muscle that assists my heart. I have chronic atrial fibulation, which means the top of my heart (the atria) doesn't pump. According to my cardiologist, having strong skeletal muscles makes life easier on my inefficient heart, so he is in favor of my working out. It goes like this: 15 - 20 minutes of elliptical machine, running, stair climbing, something to get my heart and lungs going. Then a variety of weight excercises, alternating pushes e.g.presses, pulls e.g. rows, squats, lunges, etc. Each exercise is done as 3 sets of 15 reps, at the max weight I can complete the 45 rep in good form. I start immediately after finishing the cardio, and each group of three is done to this pace: 1 minute for the the first set, 30 sec rest, 1 minute for the second set, 30 sec rest, 1 minute for the third set, 1 minute to move to the next exercise, the object being to never let my heart rate drop. If a weight gets too easy, next work out, I add move weight, and drop to 3X12 on that exercise, and work up to 3X15 again. I run through every major muscle and motion group when doing this work out, tho I vary the exercise I might use for each. I'm going to keep this workout one day a week, and go for the explosive motion weight workout at least once a week. The other work out will be actually throwing (when I can find the place and time) or something similar.