Training Update: Offseason Strength Training
- bradleyhaag
- Apr 3, 2016
- 1 min read
After a proper review of my season last year and laying out a plan for this years season of training and racing, the time has come to get back to publishing my training journey. I concluded 2015 with a 25k trail race (read all about that HERE) and after a few weeks of rest jumped right into offseason strength training.
Last year at this same time in season I focused on building muscle and putting on size, which meant lifting heavy weights and eating as much as I could. This year I had the same goal but slightly refined to what most meathead bros in a gym would call a "clean bulk". In other words I wanted to put on some muscle but wanted to gain as little fat as possible.
Here is my training involved:
TRAINING LENGTH: November 23rd- January 23rd (8 weeks)
GOALS:
Gain 6-8lbs of lean muscle mass
Increase overall strength
Improve body composition
OBJECTIVES:
Lift weights 5-6 days a week
Have a diet with a small calorie surplus
Conduct 1 mobility session a week
WEEKLY PLAN:
Monday: Chest weight training
Tuesday: Back/Calves weight training
Wednesday: Shoulder/Abs weight training
Thursday: Rest day
Friday: Arms weight training
Saturday: Mobility Workout
Sunday: Legs/Abs weight training
Conclusion:
I completed my training as planned without missing any workouts and achieved my goals. I learned I feel much better working out 6 days a week then 3 days a week like last year. Also towards the end of the 8 weeks, I started to find the traditional muscle split training somewhat monotonous. My motivation to get back on the bike and running trails was in full force at the end of this training block.
Commenti