Sounds like you are looking for an increase in performance, in which case Joe Defranco is your man. Check out WestSide for Skinny Bastards.
If you’re worried about the weight gain, just don’t eat at a huge calorie surplus, but don’t go all starvation style, as it’s plenty of volume to keep you eating good, especially with your track training, which is accounted for in the article.
[quote]MikeKubo wrote:
Sounds like you are looking for an increase in performance, in which case Joe Defranco is your man. Check out WestSide for Skinny Bastards.
If you’re worried about the weight gain, just don’t eat at a huge calorie surplus, but don’t go all starvation style, as it’s plenty of volume to keep you eating good, especially with your track training, which is accounted for in the article.
The main idea with in-season training is to keep the overall volume low, so it doesn’t interfere too much with your main sport training/competing. Because of this, I really wouldn’t consider Westside for Skinny Bastards.
Like Eric said, it’s tricky to nail down exactly what to do in concrete, but some general concepts would be:
Low weekly training volume (10-ish to 15-ish reps per exercise, 2-3 exercises per session, 2-3 sessions per week.)
No muscular failure.
Minimal, if any, additional cardio.
Maximal recovery methods (nutritionally/supplementally, stretching, ART, massage, whatever you can do.)