T Nation

Off Season Training


#1

Hello,
End of the season is coming up and excited to plan and start my off season training. I did HPM last off season and loved it but had one concern. As a rugby player my aerobic conditioning and speed (My position requires speed) are just as important as muscle. With this being said my concern is if I am to do HPM this off season and do field work as well I will be over training. I'm completely fine, if not happy with doing this but I fear over working and reaping negative effects. Any insight on the matter is much appreciated,
Cheers,
Andrew


#2

Here's a variation of thw 10-days cycle I posted a while ago... you can use that and do the 10 workouts over a 3 weeks period with 2 speed/agility sessions per week... repeat the cycle 3 times.

DAY 1
1. Power clean & push press to 1RM
2. Clean pull, start at 70% of no.1 and ramp to 1RM
3. Deadlift start at 70% of no.2 and ramp to 1RM
4. Thruster 6 x 3

DAY 2
1. Front squat ramp to 1RM
2. Back squat, start at 70% of no.1 and ramp to 1RM
3. Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
4. Farmer`s walk (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3
1. Snatch-grip high pulls ramp to 1RM
2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
4. Tire flips (or prowler pushing) 3 x 6-8 reps (or 30yards)

DAY 4
1. Power clean & push press (1+3) ramp to 3RM
2. Power clean & push press (1+3) 4 x 3 @ 90% of no.1
3. Power clean & push press (3+1) 4 x 3 @ 90% of no.1

DAY 5
1. Back squat ramp to 3RM
2. Back squat 6 sets of 3 with 90% of no.1
3. Deadlift 4-5 sets of 4-6 reps
4. Prowler pushing 5 x 30yds

DAY 6
1. Snatch-grip high pulls ramp to 3RM
2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
3. RDL 4-5 sets of 8-10 reps

DAY 7
1. Regular bench press ramp to 6RM
2. Regular bench bench 4 sets of 6 with 90% of no.1
3. Floor press 4 sets of 6 with 80% of no.1
4. Neutral grip DB shoulder press (or landmine press) 4-5 x 8-10

DAY 8
1. Power clean ramp to 6RM
2. Power clean complex 1 (2 power clean, 2 push press, 2 front squats) 4 sets with 90% of 6RM
3. Power clean complex 2 (3 power clean + 3 front squat + 3 RDL) 3 sets with 90%
4. Tire flips max distance in 2 minutes (or prowler max distance)

DAY 9
1. Snatch-grip high pulls ramp to 6RM
2. Snach-grip high pulls 4 sets of 6 with 90% of no.1

DAY 10
1 set of each:
- Power clean & push press (either go for max weight or try for a max rep set with a fixed load)
- Farmer's walk as heavy as possible for 30m
- Tire flips max in 2 minutes or prowler for distance


#3

Looks great CT
Does it matter if the speed/agility sessions are on the same day as lifting days?
Cheers,
Andrew


#4

Oh and I'm assuming the prowler pushes should be heavy?


#5

One day heavy, one day sprint


#6

What is the difference between the Clean Pull and Clean-grip Low Pull in this template?


#7

Same thing, just forgot to add "low pull"