u/ObsidianGame

So because I'm an idiot I guess I failed the permit test three times. I have not completed the 30 hour classroom part yet. Does anyone know what I need to do to take the test one more time. I would like to do it online to get it done as quick as possible because I failed by one question and have passed every practice test. Any help would be greatly appreciated

Hey Reddit, I was wanting to start a dropshipping buisiness and was wondering if any of you had any success and failure stories that a newbie like me could learn from. I'll read every story if you post so thanks.

So I just finished off my track season and I want to get more muscle definition and vertical. I just need to balance my routine. My routine is looking kinda inbalanced right now this is it:

(30–50 miles/week • Muscle Gain • Vertical Jump • XC Performance)

MONDAY — XC Workout (Quality Session)
Mileage: 6–10 miles total  
Examples:  
- Tempo run  
- Cruise intervals  
- Threshold work  

Why: You want this day clean so your legs are fresh for quality running.

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TUESDAY — Strength Day A (Legs + Chest + Biceps + Core)
Mileage: Optional 3–5 mile easy run (AM or after lifting)

Lower Body
- Squats — 4×5  
- Romanian Deadlifts — 3×6  
- Bulgarian Split Squats — 3×6 each leg  
- Calf Raises — 3×12  

Chest
- Bench Press or Push‑Ups — 4×6–10  
- Incline Dumbbell Press — 3×8  

Biceps + Forearms
- Bicep Curls — 3×10–12  
- Hammer Curls — 3×10  

Core
- Planks — 3×1 minute  
- Dead Bugs — 3×10 each side  

Why this works:  
Heavy legs + chest/biceps here keeps the rest of the week free for running power.

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WEDNESDAY — Easy Run + Plyometrics
Mileage: 5–8 miles easy

Plyos (after run)
- Bounding — 3×40m  
- Skips for height — 3×20m  
- Low‑volume box jumps — 3×3  

Why: This is your “elasticity day” — builds bounce without fatigue.

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THURSDAY — XC Workout (Quality Session)
Mileage: 6–10 miles total  
Examples:  
- VO₂max intervals  
- Hill repeats  
- Progression run  

Why: This is your second key running day.

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FRIDAY — Strength Day B (Explosive + Back + Forearms + Abs)
Mileage: Optional 2–4 mile easy run (very light)

Explosive Work
- Box Jumps — 4×5  
- Broad Jumps — 3×5  
- Step‑Up Jumps — 3×6 each leg  

Strength
- Hip Thrusts — 3×8  
- Pull‑Ups or Lat Pulldowns — 3×6–10  
- Dumbbell Rows — 3×8 each arm  
- Wrist Curls — 3×12  
- Reverse Wrist Curls — 3×12  

Abs
- Hanging Leg Raises — 3×10  
- Cable Crunches or Sit‑ups — 3×12–15  

Why: This day builds your vertical jump and upper‑back strength without crushing your legs.

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SATURDAY — Long Run
Mileage: 8–14 miles depending on your weekly target  
- If aiming for 30 miles/week → 8–10  
- If aiming for 40 miles/week → 10–12  
- If aiming for 50 miles/week → 12–14  

Why: Long aerobic work boosts XC performance and recovery capacity.

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SUNDAY — Rest / Recovery
- Mobility  
- Stretching  
- Light walking  
- Optional 2–3 mile shakeout if you feel good  

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Not sure if this is a good plan so any help would be appreciated.