I want to know, if you do WSB4SB during your onseason.
Which sport are you doing (Football, Basketball,...)? Are you doing the whole 4 day Template? Did you change anything to fit better with your sport? Or do you use the onseason template? A basic overview of your week would be interesting!
i could use the DE lower body but with all the training i have enough jumps as it is. so i am using something more like the WS4SB part 2 program. and then i just adjust is. so normally i have
Monday - Early: ME Upper body // Late: Practice Tuesday - Early ME Lower Body // Late: Practice Wednesday - off Thursday - Early Rep Upper body // Late practice Friday: off Sat/Sun: Game one day other day off.
and then i make sure not to lay arround on the couch if i have both thursday and friday off..
but sometimes i have games in the middle of the week too then i will just do the workout sunday(if my game is on saturday) or else i will do the thursday workout monday and see if i get to a point where i can catch up..
Monday: ME Upper Tuesday: HIIT Wednesday: Basketball/OFF Thursday: RE Upper Friday: HIIT Saturday: ME Lower/Gametime Sunday: OFF
Now this is the basic setup, I often change things around depending on how I feel. For example if there's a game on saturday I do ME Lower on sunday instead.
Now I know that I don't train my sport nearly as much as others do, the reason being that the team I'm playing with isn't that serious to begin with. I do it more because I enjoy the competitive side of it, not to mention that it's a great workout.
As for recovery, as long as my diet and sleep time is sufficient, it's no problem.
If you care to know about anything else (stats/my setup/whatever), feel free to ask.
I'm currently using WS4SB during my college volleyball season. I'm using the older 3x/week template, and my week goes something like this:
Monday: ME upper, practice Tuesday: practice Wednesday: ME lower Thursday: RE upper, practice Friday: game Saturday: game Sunday: off
Practices run on the above nights from 6:30-8:30 at night, so I try to get into the gym as early as I possibly can. It's pretty tough with volleyball and training on top of my engineering program, but definitely managable. Can't wait for the season to end though so I can up the volume and frequency.
Onseason we train tue, thur, fri and sunday match.
During preperation I will know it on tuesday.
This is the plan i used during offseason:
A max bench 3rep 220lb B bd bench 2sets max reps 38lb (17/16) C DB Rows 3sets 10reps 88lb D DB seated powercleans 2sets 10reps 22lb E barbell shrugs 3sets 10reps 225lb F DB hammercurls 3sets 10reps 38lb
A depth jumps from box onto box 8sets 3reps B Box Squat w/ bands 6sets 2reps 209lb (explosiv reps) C Bulgarian split squats front foot elevated 2sets 10reps 66lb D back bridge with leg curls on swiss ball 3sets 10reps E weighted swiss ball crunches 3sets 10reps 33lb
A benchpress 2sets max reps 132lb (21/15)) B chin ups 3sets 10reps (10/5/5) C DB seated powercleans 2sets 10reps 22lb D DB lateral raises 4sets 10reps 16lb E barbell shrugs 3sets 10reps 231lb F DB curls 3sets 10reps 22lb