Lets start with the Large Scale:
In the course of a year there are four (4) phases:
- Offseason
- Preseason
- In Season
- REST
Offseason - Focus on specific body goals (Gain/Loose Weight and Strength)
Preseason - Take the changes in your body and put them to use! Integrate more change of direction/agility/movement.
In Season - Focus on injury
prevention, and explosive actions that
replicate your sports physical reactions
REST - Your Body
(Muscles/Bones/Joints) need to
recover, In this period do not stay
sedentary, but focus on active rest
(playing tennis, basketball) but allow
your body time to heal itself!
Now, lets take the concept of REST and move it into a shorter time period:
From week to week, always allow your specific muscles to rest. Recommended Weekly Schedule:
Monday - Dynamic Warm Up, Upper Body, Core, Conditioning, Flexibility
Tuesday - Dynamic Warm Up, Lower Body, Core, Conditioning, Flexibility
Wednesday - Dynamic Warm Up, Upper Body, Core, Conditioning, Flexibility
Thursday - Dynamic Warm Up, Lower Body, Core, Conditioning, Flexibility
Friday - Dynamic Warm Up, Upper Body, Core, Conditioning, Flexibility
Saturday - REST
Sunday - REST
Finally, the adventure of REST takes us to individual workouts! Using the concepts from my last post about REPETITIONS, apply these concepts of REST to compliment your workouts!
Power - 2-6 Minutes between sets for complete recovery/replication of all out maximal performance.
Strength - 1-3 Minutes between sets for complete recovery/replication of weight and effort.
Hypertrophy - 30-90 sec. between sets to allow maximum natural spikes in HGH and Testosterone.
Endurance - 15-45 sec. between sets for quick hydration and lowering of heart rate to replicate actions.
Recommended Plan:
In your 1st Session start at the higher end of the rest scale, and as you acclimate to the rest.... move your rest time to the shorter of the rest scale
No comments:
Post a Comment