Here's to season 2016!
Quality 80's Scanlon Footy Card Pose!
After finishing on top with only the single loss for season we disappointingly went our in straight sets! To make matters worse I hyperextended my knee in the last round and missed our 2 finals games so I was pissed!! I've missed probably 5 games tops in my entire career through injury and I miss 2 with "my' best chance of that elusive premiership.
I frequent the health and fitness board on www.bigfooty.com and a couple of weeks ago a posted put this up:
"...Hi guys, I'm looking for some inspiration for a new routine. At the moment I'm still doubting between a push/legs/pull split (5 day cycle) or a push/pull split (3 day cycle with a lighter session every 3rd cycle). Does anyone have experience with this?..."
Here was my response:
Here's a few options:
Option #1 - train everything (movement/muscle) everyday doing 1 exercise for each muscle/movement at moderate to high intensity but low to moderate volume.
Sample:
Military Press paired with Front Squat 3 - 5 x 5 - 8 leaving 2 - 3 reps in the tank on your last set
Bench Press paired with Deadlift 3 - 5 x 5 - 8 leaving 2 - 3 reps in the tank on your last set
DB Row paired with Bulgarian Split Squats 3 - 5 x 5 - 8 leaving 2 - 3 reps in the tank on your last set
* repeat every training session
Option #1 is a great option for easing your way back into training in the early off season. You could do the same exercise each session or 1 variation for each session of the week.
Option #2 - train everything everyday but do 1 exercise for moderate to high intensity and high volume in each session
Sample:
Military Press 8 - 15 x 1 - 5 leaving 1 rep in the tank on your final set
Front Squat 2 - 3 x 3 - 5 leaving 2 - 3 reps in the tank on your final set
Deadlift 2 - 3 x 3 - 5 leaving 2 - 3 reps in the tank on your final set
DB Row 2 - 3 x 3 - 5 leaving 2 - 3 reps in the tank on your final set
Bulgarian Split Squats 2 - 3 x 3 - 5 leaving 2 - 3 reps in the tank on your final set
What you end up with is 1 lift exercise being the main focus of the day and the others are simply there to fill between sets of the main lift and to give them so extra volume but performed at an intensity that won't fatigue you for the main lift. You'll also notice that bench press has been taken out of this day as it is a competing lift with the Military Press as it uses the same muscles.
When planning this day out decide how many Military Press sets you'll do then spread the other exercise sets among them.
Option #3 - is the same as option #2 but you have 2 focus lifts per session at a slightly lower volume but the other lifts staying with low volume and moderate to high intensity.
Sample:
Military Press paired with Front Squat 6 - 12 x 1 - 5 leaving 1 - 2 reps in the tank on your final set
Deadlift 2 - 3 x 3 - 5 leaving 2 - 3 reps in the tank on your final set
DB Row 2 - 3 x 3 - 5 leaving 2 - 3 reps in the tank on your final set
* can add in some biceps and core on this day for filler exercises
Option #4 - use a variety of rep types (not ranges) like isometric, eccentric, drop catch, rebound etc and rotate through them throughout the week. You can either do a full day of the 1 rep type or do 1 exercise for each rep type per session.
Rep Types - isometric, eccentric, pliometric (traditional rep style), high velocity, deadstop, drop an catch, rebound etc
So you could choose 4 - 6 rep types and do 1 exercise for each of them on each day
or
Choose 4 - 6 exercises and do 1 rep type for 1 exercise like this:
Military Press - High Velocity
Front Squat - Eccentric
Bench Press - Isometric
Deadlift - Pliometric
DB Row - Deadstop
Then rotate the rep type for the same exercise list the next training session.
So before heading off to the gm and doing your chest day have a look at what's above here and see how this could work for you.
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