GL had an amazing pre season last year…he trained his hole off and got the rewards from it…then basically before the season started was a passenger in a car accident which made a mess of him…whether he played again was touch and go for a while. He ended up coming back towards the end of the season with the aid on modern pharmaceuticals…I mean the guy was rattling as he ran onto the pitch.
So like I said yesterday…the season is finished…he’s had a little break and now it is time to put humpty dumpty together again. I thought I’d use GL as an example of how I put a program together for someone. For some people it might seem a bit lame but for others it might be interesting.
Anyway…on we go.
So GL works full time but is extremely dedicated…if I said we were were going to go AM and PM 7 days a week he wouldn’t even bother to ask why…so I can do whatever I please time wise.
So what we’ll do is train Monday to Friday. With ‘heavier’ sessions on Monday and Thursday and ‘volume’ sessions on Tuesday and Friday. We’ll stick a heavy conditioning session in on Wednesday and we’ll do some conditioning work on all 4 of his strength training days…GL is ‘out of shape’ and basically has to get back to being ‘fit to train’ if that makes sense so we’ll keep this really simple and tack a 10km bike ride on the end of Tuesday and Friday sessions and onto the warm up of Monday and Wednesday sessions. The Tuesday and Friday I’ll have him go at it hard…to try and set and beat his best times and the Monday and Wednesday session will just be an easy ride….really just a warm up.
We’ll bang a heavy interval session in on Wednesday and we’ll ramp up the volume every week for 4 weeks and do a lot of prehab and rehab work on this day as well.
So down to the nuts and bolts….this is what I see in my head
Hamstring Dominant – Bilateral
Quad Dominant – Unilateral
Heavy Chest Pressing
Vertical and Horizontal Pulling for reps
Guns (yes, I see the word ‘guns’ in my head)
Lower Body rep work
Pulling Rep work
Some nasty intervals on the rower
Quad Dominant – Bilateral
Hamstring Dominant – Unilateral
Vertical and Horizontal Pushing for reps
Lower Body rep work
Pressing Rep work
So the next stage will be writing in all the key exercises…the main things I want to work on. Then I’ll slot in the supplementary stuff that compliments it. Then I’ll work out what type of trunk work needs to be done and put that in. When all that is finished I’ll look at the day in isolation and try to work out how much conditioning work I can fit in…then I pull back a little and look at it all together and make sure that the conditioning work won’t impact too greatly on the strength training work because in GL’s case…initially I’m more concerned with getting his strength back than I am with his fitness or fatness at this stage.
Then the rest will be up to GL…they all have their session plans when they walk into the gym so they know what they are doing. I will modify and adjust programs on the fly as I see fit because some days I will want to push some exercises more that others and I will back off the volume or intensity somewhere else.
Last night JM had roughly the following…DB Floor Pressing, Trunk Work, Push Up and Inverted Row variation for reps paired, Trunk Work, then Incline BB Pressing and some Bicep work to finish before he hit the bike.
Last week he BB Floor Pressed up to a 3RM with maybe 2 warm up sets and 4 work sets…then we hit the bench and did 3 full singles one at 140kg, then 150kg (his previous 1RM in testing) and then he punched out an easy 160kg.
This week he DB Floor Pressed…to change it up slightly we went 30kg, 40kg and 50kg a hand and went 8 reps, 6 reps and then max reps at 50kg…we did this 3 times for 9 total sets. All the floor pressing is done with a pause on the ground really working on firing out of that bottom position….I think he hit 9, 7 and 8 reps on the three corresponding sets at 50kgs. Now, he looked spent…so after he did his push ups and rows we only did 3 sets rather than 5 on the incline press where he hit 8 quality reps on each set at 100kgs…no point flogging him…I got what I needed out of him and he got what he needed out of the movements…so everybody is happy…well not happy…satisfied…I say not happy because JM always starts to get a little sad towards the end when he knows the bike is waiting for him.