Great journal with lots of solid information, thank you. I was wondering do you take any time during the year completely off from training hard, and just do some light exercises like walking and mobility work, and if so how long?
Great journal with lots of solid information, thank you. I was wondering do you take any time during the year completely off from training hard, and just do some light exercises like walking and mobility work, and if so how long?
Depends how long my season was, when i was racing winter-spring-and late into the summer I would take 2 weeks of passive rest before starting my fall gpp...Originally Posted by jquick
Friday: 1600
Warmup S
4x7x60 (10s/30s/3m)
Bench 3x10
A1: Seated row 3x15
A2: Shoulder complex 3x8
B1: Pushdowns 3x15
B2: H curls 3x15
C1: Snatch Shrugs 3x20
C2: 4 way neck 2x10
Saturday:
Cardio choice 10m+Dym F
Podium Trap bar deadlift 3x10
Mid thigh pull 5x5
Db split squat (rear foot elevated) 3x10
1a: Hip thrust 3x10
1b: 45 degree hypers 3x15
Cardiac output 30mins (140-155 bpm)
The general rule of how much time you take off has to do with what level you are at.
On one end of the spectrum you have the top tier 100m Olympic Champion such as Ben Johnson who used to take up to 1 full month off but here is someone who was traveling around the globe monthly and running times no others have run.
On the other end of the spectrum you have the beginner who can't afford much time off but possibly the structure would be a week or two of low intensity training performed 4, 5 or 6 days per week. Added into that would be continued therapy and active recovery accordingly.
The summary is it's a relative amount of time off for the competitive person male or female.
Sunday:
Warmup B
3x5x100 (17s/60sec)
Db incline 3x15
A1: Back circuit: 2sets
Pullups x6 60s
Lat pd under x8 60s
Floor chinups pronated x10 3m
A2: Db jm press 3x10
B1: Side lying lat raises 3x15
B2: Db hold 2xmax 60s
C1: Db flys 2x15
C2: 4 way neck 2x10 r60s
Week 2:
Friday:
Cardio choice 10m+Dym E
Squat 3x10+3x8
Rev lunge 3x8
Rdl 3x12
1a: Hip thrust 3x10
1b: Pull thru 3x12
Cardiac output 30m (140-155 bpm)
High volume alert!!!!!
Saturday: 1600
Bench 3x10 3x8
A1: Seated row 3x12
A2: Shoulder complex 3x10
B1: Pushdowns 3x12
B2: Db hammer curls 3x12
C1: Snatch Shrugs 3x20
C2: 4 way neck 2x10
Warmup S
4x7x60 (10s/30r)
Monday:
Cardio choice 10m+Dym F
Mid thigh pull 5x5
Podium Trap bar deadlift 3x10
Db split squat (rear foot elevated) 3x10
1a: Hip thrust 3x10
1b: Hypers 3x12
Cardiac output 30m (140-155 bpm)
Tuesday: 1800
Warmup B
3x6x100
Db incline 3x12
A1: Back circuit: 3sets
Pullups x6
Lat pd under x8
Floor chinups pronated x10
A2: Db jm press 3x10
B1: Side lying lat raises 3x12
B2: Db hold 2xmax
C1: Db flys 2x12
C2: 4 way neck 2x20
Week 2 in the books... Feeling stronger the past couple days - let's see how things go with lower reps in week 3....
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