Here are some suggestions for your gym training.
- Work back from your end goal whether that is time dependant or ongoing
- Start with 2 weeks of prep/training-to-train work with no real instructions but to get some easy work in. Personally I do the 1 x 20 program which is exactly that - 1 set of 20 reps for about 15 exercises per session using the same exercises each session or alternating 2 different sessions, staying well away from failure. You might reach something close to failure over the course of this 2 weeks though.
- Follow that with some form of testing, usually strength testing for a 3 -5 rep max (there's never a reason a footy player needs to do a 1rm - that's for powerlifters).
- Whatever program you follow, it should include a max strength portion (3 - 5 reps) a secondary strength section and then some bodybuilding stuff at the end, just to make you feel nice and giddy.
- For max strength training the easiest way to do it is to to work up in weight over 4 sets to a max set (load or reps) plus an optional back off set. Exercise selection wise we're looking at the big barbell lifts like bench press, military press, squats, deadlifts and you could also throw chin ups (palms facing you)/pull ups (palms facing away from you) as well. You only need to hit these exercise probably 1/week.
- The secondary strength section is the dumbbell or machine variations of the above lifts like db bench press, db shoulder press, pulldowns, rows and single leg exercises. Do 2 - 3 sets of these per exercise.
- The last bit can be used for your isolation and/or higher rep exercises like shoulder raises, glute exercises, arm exercise and core exercises. you only need 1 - 2 sets of these exercises.
- As a general rule I like to see more lower body exercises than upper body and personally I only use upper body training for something to do between leg training days. If you have squats then 8 upper body exercises then you're not to training to increase football that's for sure - priorities people!
- Instead of of doing 12 set of an exercise, sitting on Facebook for 3mins and repeating for 3hrs, pair your exercises up. I know it can be a bastard in a crowded gym (well I don't really as I haven't been in 1 for 15 years), but pairing your lower and upper body exercises increases workout density, work capacity and thus overall fitness and maintains a high quality of work in a nice little amount of time.
- Use fillers as well which is an exercises for mobility/stability purposes (this could be your core work, ankle mobility etc) or even low level extensive plyometric exercises like line jumps, lateral line jumps and ankle jumps.
Here's a sample session:
1A - Trap Bar Deadlifts x 54333 reps, increase the weight for 4 sets then do set 5 at set 3's load
1B - Jump Squats 4 x 5
1C - Hip Lock 4 x 5 - 8/leg
2A - DB Bench Press 3 x 6 - 8 reps
2B - Reverse Lunge 3 x 5/leg
2C - Ankle Jumps 3 x 20
3A - Band Hip Thrust 1 x Max Reps
3B - Lateral Raise 1 x Max Reps
3C - Tricep Pushdown 1 x Max Reps
3D - Weighted Sit Up 1 x Max Reps
Day 2 might be:
1's - Bench Press / Chin Ups / Lateral Ankle Jumps
2's - Goblet Squat / Dumbbell Chest Supported Row / Pallof Press
3's - Reverse Hyperextension / Rear Delt Raise / Hammer Curl / Reverse Crunch
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