Off-Season Training Update: Muscle Mass
- bradleyhaag
- Nov 16, 2014
- 2 min read
Since finishing my last race of the season, I’ve prepped my body for the upcoming season, improve my run fitness (running just one day week), and refined my strength training technique. Now that I’ve met the goals that I set to met 6 weeks ago, the time has come for new goals and a new plan. While I am, and also will be a triathlete. I’m always looking for new things to try in the field of fitness. Not only does this keep me motivated, but it opens my mind new methods for my clients.
With my 2015 season still far away and the holidays just around the corner, I have decided to dedicate 6 weeks to building muscle mass. The timing for this will be perfect as I will need to eat a lot (easy to do during the holidays) of quality food and with the weather changing I can still meet my goals while staying mostly inside.
I’m fully aware that this will not benefit me as a triathlete at all, and will in fact probably slow me down a little bit. Especially when you consider I’m already fairly “big” for a triathlete at 170lbs at only 5’9”. But after 6 years of training and racing for triathlons, my goals have shifted from simply being good at exercising (swimming, biking, and running) to being an all around athlete. While I love triathlon and will still do at least 5 of them next year, I would like to be able hop into an obstacle race or do a crazy strength workout without being destroyed. Plus in all honesty I loved the feeling of just being jacked! For all my gym-addict friends out there, you know the feeling I’m talking about…
In the following you will find all the details of my plan, goals, and objectives. As always, This plan is for me, it might work for you or it might not.
PLAN LENGTH: November 16th-December 27th
GOALS:
Put on 15-20lbs of total size (In the end only 12-16lbs will be pure muscle).
Continue to improve mobility and refine exercise technique.
Maintain swim, bike, and run fitness.
OBJECTIVES:
Conduct 2-3 “heavy” lifting sessions. Stay tuned for the exact workouts I will be doing in the coming posts.
Conduct one “light” strength workout focusing on mobility.
Conduct 1- swim, bike, and run workout a week.
Foam roll (self-myofascial release) daily to maintain range of motion.
Eat lots of quality food, meaning lots of high quality fats, free range meats, vegetables, nuts, and limited amounts of fruit.
WEEKLY PLAN:
Monday: ROM/Mobility strength session
Tuesday: 45-60min outside MAF paced trail run
Wednesday: Heavy strength training session
Thursday: 1 hour indoor group bike session with the multisport club.
Friday: Heavy strength training session
Saturday: 30min Swim
Sunday: Off day
I hope you’ve enjoyed my off-season training updates! Stay tune for future post where I explain all the details of my strength training workouts. As always, feel free to reach out to me on Facebook or Twitter.
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