Author Topic: plan for offseason  (Read 1531 times)

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zgin

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plan for offseason
« on: December 18, 2010, 11:08:53 pm »
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what you guys think of my plan for offseason? i am desperate for increased strength for my slrvj but i also want to be stimmed up for basketball/hitting pr's once in awhile. i plan on lifting 2x a week with 2x a week intense, but only 1.5 hr long basketball and 2x a week  tennis for ~1.5 hr per session.

workout A:
WARMUP
20s X 3
SLRVJ X 10
BOUND 4 sets, LLLLRRRR alternate with RRRRLLLL
MR TUCK JUMP 3X10
LUNGE 3x8- 90 sec rest
SQUAT 3x5- 90 sec rest
CHINUPS 3 X AF
PUSHUPS 3 X AF
NON TRIPOD 2X10
PLANKS- 2x30 sec

workout B
WARMUP
20s X 3
SLRVJ X 10
BOUND 4 sets LLLLRRRR alternate with RRRRLLLL
MR TUCK JUMP 3X10
LUNGE work up to 1 x 5rm, then 2x8- 3min rest
SQUAT 2x5- 3 min rest
CHINUPS 3 X AF
PUSHUPS 3 X AF
NON TRIPOD 2X10
PLANKS- 2x30 sec

MSEM
WARMUP
20s X 3
BOUND 4 sets alternate LLLLRRRR and RRRRLLLL
LUNGE 2x4- 30 sec rest between reps, 4 min rest between sets
SQUAT 2x4- 30 sec rest between reps, 4 min rest between sets
« Last Edit: December 18, 2010, 11:15:53 pm by zgin »
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adarqui

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Re: plan for offseason
« Reply #1 on: December 19, 2010, 06:06:48 am »
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looks good, you could move the chinup/dips into other sessions throughout the week, could throw those into a BW session which has prone glute, prone cobra, prone superman, some kind of tke, glute bridges etc.. that would give you a bit more tension and activation in the glutes/hams/quads throughout the week.

not sure though, just a suggestion.. would have to look at an example schedule.. are you thinking about doing something like this:

tennis = day 1..
bball
session
tennis
bball
session
rest

?

if so, your plan is pretty solid, would be good to have two rest days though somehow.. that way you could accumulate less fatigue and really push it harder. If bball leaves you toast, then that's not possible though so..

if you're only going 2x/week, you might want to cut out msem for now and focus more on some kind of heavier volume.. volume will be more important than heavy singles imo, at that stage of your training.. something like 1x5 lunge and 1x5 squat, ramp ups, might be a little more appropriate.. that sustained tension is going to pay off a bit more in terms of putting on mass etc.

pc

zgin

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Re: plan for offseason
« Reply #2 on: December 19, 2010, 07:20:02 am »
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looks good, you could move the chinup/dips into other sessions throughout the week, could throw those into a BW session which has prone glute, prone cobra, prone superman, some kind of tke, glute bridges etc.. that would give you a bit more tension and activation in the glutes/hams/quads throughout the week.

Ya good idea. Ill move the core and upper stuff to after basketball or tennis.

not sure though, just a suggestion.. would have to look at an example schedule.. are you thinking about doing something like this:

tennis = day 1..
bball
session
tennis
bball
session
rest

?

if so, your plan is pretty solid, would be good to have two rest days though somehow.. that way you could accumulate less fatigue and really push it harder. If bball leaves you toast, then that's not possible though so..

if you're only going 2x/week, you might want to cut out msem for now and focus more on some kind of heavier volume.. volume will be more important than heavy singles imo, at that stage of your training.. something like 1x5 lunge and 1x5 squat, ramp ups, might be a little more appropriate.. that sustained tension is going to pay off a bit more in terms of putting on mass etc.

pc

My schedule is gonna be basketball friday and saturday while tennis can be any 2-3 days between monday and friday. Unfortunately, the days I have tennis will change on a weekly basis.
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djoe

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Re: plan for offseason
« Reply #3 on: December 23, 2010, 05:15:40 pm »
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i never got this: pack as much training volume in one workout as u can.

what do you think is better? doing 10*8 for exercise 1, 10*8 in exercise 2, and 10*8 in exercise 3    2 times a week?

or splitting that into 5*8, 5*8 and 5*8         4 times a week?

the latter seems to give the body more chances to recover, let u mentally and physically b more fresh for every workout etc...

id do the latter without thinking
re-evaluate, daniel-san, re-evaluate