General warm- up
1. Five minutes of gentle moving. Get the blood flowing.
2. Foam rolling (middle back, IT bands, hamstrings and hip flexors)
3. Static stretches for hip flexors, hamstrings, upper back and hot spots
4. Some easy swings, goblet squats and a few strides
Please take a few minutes to warm up with appropriate light weights to prepare yourself
for the heavier movements. Today is a simple break- in workout. Do a set of five repetitions with an easy weight, then add more weight, do another set of five. I want to find a weight you can do a comfortable set of five. With wise weight selections, this should take about five or six sets.
5 sets of 5, ascending weights
With the top “comfortable” weight, perform an additional set of five.
Write down this final weight: _______________.
You will be using this weight quite a bit for a few weeks.
Today, just orientate yourself with the movement. I want you to try several different
dumbbells or kettlebells to find the right weight.
Hint: It might be lighter than you think.
Hold the weight in at the armpits for a 10-second count for two sets.
Write down this weight: _______________.
This will be your base weight.
One- arm presses
If you have a rack of dumbbells or a series of kettlebells, I want you to walk up the weights, start with your weaker arm and do two to five repetitions per weight. Don’t try to kill yourself. Match this with your stronger arm. Repeat on both the weaker and stronger arms.
Write down the heaviest weight you used today: _______________.
Practice the movement a few times. Do both sides and master the movement. Move your knees closer together over time.
A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next. The barbell only leaves your hands or touches the floor after all of the lifts are completed.
1. Row for three repetitions
2. Clean for three repetitions
3. Front squat for three repetitions
4. Military press for three repetitions
5. Back squat for three repetitions
6. Good morning for three repetitions
With an empty barbell, perform the entire complex one time through to familiarize
yourself with the movements. If you can, add a little weight (65–95 pounds is actually about right for most men. Do two more additional complexes, all the movements done back to back to back for three repetitions. If you can keep adding weight, do so.
High- repetition back squats
One set of 30 with 95 pounds
If you are under 135 pounds, just use the empty bar and thank me later.
Take some time transitioning back to the real world. This is also a nice time to do anything
you think you might need to do. I use this time for my corrective exercises for any injuries or issues that have appeared over the past season.
Stretches: Refer to Exercises tab
Hold each stretch for 6-20 seconds.
This mass gain meal plan "variety" week is setup with lower carbohydrate intake on 5 days of the week, and higher carbohydrate intake on the traditionally higher activity weekend.
You're going to see lots of "choices" on this week, but you don't necessarily have to eat all the choices, as too much diet variety is not necessarily a good thing. Identifying the meals you like and can set up as regular, reliable food sources is going to work best when it comes to adhering to a plan. So if you like the way that Monday goes, you can repeat that meal plan the rest of the week, and just vary up dinners only. Or if you like the breakfast from Monday, but prefer the lunch and dinner from Tuesday, you can use that pattern during the week.
I personally eat the SAME thing for breakfast, snack and lunch nearly every day, vary up dinner, and have ONE day, usually a weekend, where I will try more new foods or recipes.
See attached meal plan document if you would like a printable list, and also links to more recipes for you to try.
You'll notice that the following week is an example of a build week with less variety...
As an alternative to any day where you see the "Core Foundation Exercises" workout, you can do this workout. But you're going to need the excellent book "Foundation" to do this properly. You can get it in Kindle or Hard Copy off Amazon at http://goo.gl/aW2kHg. Go through each of the 10 Foundation exercises just 1 time (it will take you about 10-15 minutes) - with a focus on perfect form.
This workout is for the average triathlete or individual who is moving up from the beginner core routine. It introduces planks, twists and more functional abdominal movements.
Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Main Set: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest between each set.
Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Refer to Exercises tab.
Hold each stretch for 6-20 seconds.
Preferably on treadmill or soft surface. Recommend purchasing “Runervals” DVD via this link: http://goo.gl/w4kKnT
Or use the Runervals app via this link: http://goo.gl/yhszPS
For this workout, choose a workout that has short intervals (30 seconds to 2 minutes in length).
Playing sport such as tennis or basketball also an option for this workout.