For the last few weeks we’ve been looking at how to approach your off-season training window. Priority number one was getting on top of any injuries that needed focused upon. Second on the totem poll was moving better, be that through daily mobility routines, attending yoga classes, getting a running coach, I threw out a couple of options that would all have a positive impact on how you move so it’s up to you to take that information and run!
The first two are pretty easy looked after for the most part and can be programmed into the start of your training sessions quite easily so that you’re ticking the boxes without spending silly amounts of time on bosu balls and foam rollers. Next up is strength. The big one. You’ve only got a few months in the year – poorly planned summer fixture schedule withstanding – that you don’t have time on the pitch with the ball in your hand as your priority.
That means this is the time to go all in on getting strong!
First port of call? Get yourself a program, and follow it. It doesn’t have to be fancy, it can be as simple as Squat, Deadlift, Dip and Pull-Up, Run. Start all that off with some mobility work and you’re laughing.
“That’s all well and good but what sort of numbers am I supposed to do?” I hear you say, and a good question it is too. Your safest bet from this point is to get yourself a coach who’ll work all that out for you but if that is a non-starter then try this –
• Test and assess. Make sure a spotter is present before attempting any Max testing for both lift safety and standards. If you’re in trouble, they can pull you out, if your form isn’t up to scratch, they can pull you up on it.
• Once you’ve got your THREE REP MAX – I work off a 3RM as opposed to a 1RM as it’s a safer testing procedure and a more reliable gauge of strength – we can begin to develop your programming.
• Example – If your 3RM Squat is 100kg then Week 1 of training will be 6 x 4 @ 80%. Week 2 will be 6 x 4 @ 85%. Week 3 will be 6 x 4 @ 90%. Week 4 – Deadload – 12 x 2 @ 50%. Week 5 – 8 x 3 @ 90%. Week 6 – Retest.
Co-ordinate with your training buddy before you tackle your next gym session and let them know that you’re going to test for your 3 Rep Max in your Squat, Deadlift, weighted pulls and dips – if you’re still mastering body weight pull ups and dips that’s fine as long as you’ve a clear path of progression within your training, i.e.
Week 1 – 6 uninterrupted pull ups, Week 2 – 8 uninterrupted pull ups, you’ll do great.
Programs don’t have to be super complicated to yield great results. What they do need is the consistency of application. If you did the above 2/3 per week along with one or two 3km/5km timed runs you WILL see results.
Couple up the good work you’re going to do in the gym along with a healthy approach to what you’re eating and I have no doubt your strength and waist line will both move in the direction you want! Take it one session at a time, tick it off, get it done.
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