No telling what this weather is going to do these days. It's summer, but this time should be the peak of summer fun. It's a little lack luster though. When I'm looking forward to outdoor runs and calisthenics in the park, my plans get thwarted with rain or today, a category one hurricane.
Today was supposed to be the start of the second cycle of a five week off-season mass workout plan. Even though I have been playing rugby all summer, there is still pre-season training and games so I have to get my mass workout in, while still making it to training twice a week. This presents a challenge because no one wants to go to training sore. Mass workouts are hard on the body and joints because in order to build mass you have to lift heavy weight in high volume. Nutrition is very important to avoid the soreness. The right diet and stretching help speed up recovery. This week for example, I'm supposed to be at the gym today and tomorrow, but I can't go because of the severe weather warnings (but its only cat 1 you say... i know right?). I have team training on Monday and Thursday which are both work out days. So if I hit the gym at 7am leave at 9am, get to work at 11am, leave work at 6pm and get to training at 7pm and get home by 9pm and get to sleep by 10, that means that I have to be very precise with the times and contents of my meals. The way to make mass training successful is to make sure that you are getting in plenty of calories so your body has the energy to train harder and plenty of protein so your body has the tools to repair itself. Its a challenge but definitely doable.
So its five weeks of mass building:
Day 1 Back, Anterior delts, biceps, and abs (pulling)
Day 2 Chest, middle delts, triceps (pushing)
Day 3 Legs (quads, hamstrings, glutes, calves)
Day 4 Interval running
Day 5 Rest
Day 6 Match day
Day 7 Pool recovery or Day 1 if no match.
Two of those days are team training and on match days, I may run before the gym if I'm not working. And thats the mass plan~ Phase 1.
Phase 2 is still part of the mass program but starts to build up muscle endurance for season games.
Day 1 Chest and Back, team training
Day 3 Legs
Day 4 High Volume Circuit training
Day 5 Interval running, team training
Day 6 Speed Training or Match
Day 7 Rest / Recovery
I'm about to order my supplements to get me there. But don't rely on supplements alone. Its also hard work, REAL FOOD, and discipline. Go hard or go home please.
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