T Nation

A.P's Offseason

Friday 3/4/09

Upper Rep Workout

General Warmup (20 mins):
Foam rolling/soft tissue work
Dynamic flexibility/activation

Resistance Training:
A)Push jerk - 30kg x 2,2,2,2 / 40kg x 2,2,2,2
B1)Decline close grip bench - 70kg x 4,4,4,4
B2)Neutral grip chin - +6.25kg x 4,4,4,4
C1)Prone trap raise - 6kg x 12,12,12
C2)Db cuban press - 6kg x 12,12,12
C3)Prone internal rotations - 2kg x 15,15,15

Saturday 4/4/09

OFF DAY

End of week 5 review:

Appetite - 5/5

No change here at all.

Sleep Quality - 4/5

Have started a new job this week that requires me to get up at 6am so I workout before work. I am sure this will take me a week or 2 to adjust to, so sleep quality may suffer a bit until this happens.

Tiredness - 1/5

A little bit more tired as above but nothing at all to impact on gym performance.

Willingness to train - 5/5

No change here, still can’t wait for every session.

Sunday 5/4/09

Lower Max Workout

General Warmup (20 mins):
Foam rolling/soft tissue work
Dynamic flexibility/activation

Reactive Training:
Low hurdle lateral hops - 3x10 each side
Alternating split squat cycle jumps - 3x6 each side

Resistance Training:
A)ATG wide stance Anderson squat - 85kg x 1,1,1,1
B)Reverse barbell lunge front foot elevated - 42.5kg x 5, 40kg x 5,5
C)Stiff leg deadlift - 65kg x 6,6
D1)Dragon flags - BW x 12,12,12
D2)Db windmills - 6kg x 6,6,6 each side

Monday 6/4/09

Active Regeneration Session

  • Foam rolling/soft tissue work

  • Activation and dynamic flexibility work with emphasis on hamstrings and adductors

  • Low intensity resistance circuit x2(10 exercises for 15-20 reps each)

  • 20 minute treadmill walk

Tuesday 7/4/09

Upper Max Workout

General Warmup (20 mins):
Foam rolling/soft tissue work
Dynamic flexibility/activation

Reactive Training:
Broad jumps - 4x5
10 yard accelerations - 3 each of standing start and 3 point start

Resistance Training:
A)Barbell bench press - 87.5kg x 1,1,1,1
B1)Alternating incline db bench press - 28kg x 5,5,5
B2)One arm db row - 32kg x 5,5,5
C1)Medium grip seated cable row - 54kg x 8,8,8
C2)Hip height woodchops - 6.25kg x 10,10,10

Wednesday 8/4/09

Active Regeneration Session

  • Foam rolling/soft tissue work

  • Activation and dynamic flexibility work with emphasis on hamstrings and adductors

  • Low intensity resistance circuit x2(10 exercises for 15-20 reps each)

  • 20 minute treadmill walk

Thursday 9/4/09

Lower Rep Workout

General Warmup (20 mins):
Foam rolling/soft tissue work
Dynamic flexibility/activation

Reactive Training:
5 star drill - 4 each direction

Resistance Training:
A)Barbell jump squat - 42.5kg x 4,4,4,4
B)Speed deadlift - 90kg x 2,2,2,2,2,2
C)Walking db lunge - 24kg x 5,5,5
D1)Pullthroughs - 18.75kg x 10,10
D2)Bar rollouts - 10,10

Stop worrying about adding muscle and dropping fat. Go for adding muscle, even if you put on a little bit of fat, you don’t appear to have much muscle at all.

The prime objective of my training is to improve sports performance. Looking at any top soccer players, they all have low bf% and none of them are largely muscular. A 5ft 10 English Premier League player would weigh no more than 168lbs whilst holding a very low bf%. Therefore, as long as my numbers in the gym are going up along with my relative max strength, then I’ve got no need for big muscle gain for my sport.

Friday 10/4/09

Upper Rep Workout

General Warmup (20 mins):
Foam rolling/soft tissue work
Dynamic flexibility/activation

Resistance Training:
A)Push jerk - 40kg x 2,2,2 / 45kg x 2,2,2
B1)Decline close grip bench - 80kg x 4,4,4
B2)Neutral grip chin - +8.75kg x 4,4,4
C1)Prone trap raise - 8kg x 12, 6kg x 12,12
C2)Db cuban press - 6kg x 10,10,10
C3)Prone internal rotations - 2kg x 15,15,15

Nice workout. Was pleased with weight uppage on the bench/chins superset. The shoulder circuit at the end is horrible, but can feel the benefits. My right shoulder, I’m pleased to say, is feeling very good at the moment.

Saturday 11/4/09

Recovery Session

25 minutes soft tissue release work with hard ball and foam roller on lower body and shoulders.

20 minutes sauna/cold shower

I felt I needed to do something today for recovery purposes, so really aggressively foam rolled causing great discomfort, and then a nice sauna session to finish.

End of week 6 review:

Appetite - 5/5

No change here at all. Had a couple more treats than normal (e.g. deserts) but still adhering to the 90% rule so no worries there. Am enjoying my food a lot and am getting meals in no probs at all.

Sleep Quality - 3/5

Think I am just about adjusted to the 6am starts, although this means I am waking up earlier at the weekends which is very annoying.

Tiredness - 2/5

A little bit more tired. I have had a couple of daytime naps to make up for lost sleep, which is something I only need when I am very tired, so this is not a particularly good thing. Still nothing at all to impact on gym performance though.

Willingness to train - 5/5

No change here, still can’t wait for every session.

Sunday 12/4/09

Lower Max Workout

General Warmup (20 mins):
Foam rolling/soft tissue work
Dynamic flexibility/activation

Reactive Training:
Low hurdle lateral hops - 4x10 each side
Alternating split squat cycle jumps - 5x6 each side

Resistance Training:
A)Snatch grip deadlift - 120kg x 1,1,1,1,1
B)Reverse barbell lunge front foot elevated - 42.5kg x 7,7,7,7
C)Stiff leg deadlift - 70kg x 6,6,6
D1)Dragon flags - BW x 12,12,12,12
D2)Db windmills - 6kg x 8,8,8,8 each side

Nice session. Lunges were good, as were stiff leg deads. Hamstring flexibility and strength definitely improving which is something I said I needed to desparately do a few months ago.

Sunday 12/4/09

Lower Max Workout

General Warmup (20 mins):
Foam rolling/soft tissue work
Dynamic flexibility/activation

Reactive Training:
Low hurdle lateral hops - 4x10 each side
Alternating split squat cycle jumps - 5x6 each side

Resistance Training:
A)Snatch grip deadlift - 120kg x 1,1,1,1,1
B)Reverse barbell lunge front foot elevated - 42.5kg x 7,7,7,7
C)Stiff leg deadlift - 70kg x 6,6,6
D1)Dragon flags - BW x 12,12,12,12
D2)Db windmills - 6kg x 8,8,8,8 each side

Nice session. Lunges were good, as were stiff leg deads. Hamstring flexibility and strength definitely improving which is something I said I needed to desparately do a few months ago.