I have been reading T-Nation pretty much daily for the last 3 years, and I have always found great programs, advice, and opinions. I decided that i would finally post as I would love some feedback on my current training goals.
I have been lifting for about 5 years, but my diet and recovery have only really matured in the last year or so, allowing me to make the gains that I want. My training is multifaceted, I train sil-lum kung fu, monkey style kung fu, multiple other martial arts( the grandmaster I train under mixes and matches). On top of that I play rugby at the collegiate level in North Carolina, and I am a Lock if anyone is curious.
Here are my current stats, I will include everything that I think is pertinant to my questions, let me know if I leave anything out.
200lbs (even as of yesterday)
Clean and Jerk-175lbs
Snatch- 165 lbs (have never really maxed for either of the olympic lifts.
100meterdash- around the low 11’s
vertical-32inches, (measured on weight plate device in ASU training center)
Goals: weight 220lbs. for the spring rugby season(january) while keeping my 100meter dash under 12 seconds.
Olympic lifts- both over 200lbs
My current schedule:
s-Chest, shoulders, 2strong man events
T-rugby, sprint work
W- rugby, Legs, 2 Strongman events
F- Olympic lifting
S- Game Day
Here is an exapmle
sunday- Flat bench or incline bench (DB or Barbell) 5x5
DB shoulder press 5x10 pyramid
Atlas stones- 6x3reps
Sled drag/ rope pull-5x 80 meter laps
tuesday- rugby practice
sprint work-4x200, 800 meters of max output intervals
Squat- 5x7 @ 80%
tire flipping- 400lb tire for 5 laps of 80 meters
Farmers walk- 5x80 meters
friday-maybe 3x3 C&J, 3x3 Snatch, but only if saturday is a home game
Saturday- RUGBY DAY!
Keep in mind, this is not always exact, but it gives an idea of oth my training focus and also my energy output. I train hard, I promise you that, if you wan tthe weights I work with I can send those, but it varies by what I am trying to accomplish that day. I am fortunate enough to have access to a serious lifting facility, a university training center and a strongman training facility in my gym basement (yes I am extremely freaking lucky in that!).
I am eating around 4000 calories a day, as clean as I can, but I throw in a lot of peanut butter etc. early in the day to make the calorie requirement. I have follwed this program for the last 2 weeks and have put on about 7 lbs so far, so I know I am eating enough. My lifts are also rising steadily so I feel that everything is going well.
My main question is, does anyone have any advice, based on my stats and routine, as to how I can accelerate the weight gaining process? Should I rest more? Should I split up my programs and do strongman by itself? I have heard it all so now I am turning to the experts.
Keep in mind that as a Forward in Rugby, power train and explosive power is of utmost importance, hence the olympic and strongman training.
Thank you, and let me nkow if there are any questions or if I left out an vital information, it is hard to be thourough enough.