Training Update: Building a Base
- bradleyhaag
- Jan 5, 2015
- 2 min read
The time has come in my training where I close one door and open another. After just over 6 weeks of muscle mass or “bulk” training I have successfully gained 11 pounds (give or take a half-pound). Originally I had a unrealistically (and even unhealthy) goal of gaining 15-20lbs over the 6 weeks but soon realized that was just too extreme and I would need an additional 6-12 weeks for gains like that. In the end I was very happy with my results and had an amazing time in the process. The only bad thing is none of clothes fit anymore…
Although it would be interesting to continue down the bulking path, I have decided to leave on a high-note with the valuable lessons I’ve learned and return to more “traditional” endurance style training. This to being said I will still spend a fair amount of time in the weight room.
For my next phase of training I’m going to focus on building my endurance “base”. Meaning I will focus on becoming a very efficient aerobically, refining my exercise technique (as always), and transition the strength I’ve gained into more sport specific strength. Having a 350lb back squat is one thing, but transferring it into running and cycling power is another.
As always I will openly share my exact training protocol for the future weeks.
PLAN LENGTH: January 5th-March 2nd (8 weeks)
GOALS:
Increase my MAF running pace to 6:30min/miles.
Get “comfortable” swimming and cycling again.
Continue improvements with strength training/ functional fitness.
OBJECTIVES:
Conduct 3-4 strength training workouts a week.
Conduct 2 MAF paced runs a week.
Conduct 1-2 swim, and bike, workouts a week.
As always practice daily mobility work.
WEEKLY PLAN:
Monday: Strength training session
Tuesday: 45-60min outside MAF paced trail run
Wednesday: Strength training session
Thursday: 1 hour trainer or mtn. bike ride
Friday: 30-45min outside MAF paced trail run
Saturday: 30min Swim/ Strength training session
Sunday: Off day or Strength training session
I hope you’ve enjoyed my training updates! Stay tune for a future post where I explain my overall goals for 2015 and the races I’m doing. Feel free to reach out to me on Facebook or Twitter.
Comments