Thatās not a bad split I could quibble about some of the exact movements but its a good variety. I do like the pre work program Mike laid out itās very similar to then one I currently use and follows a familiar template for what Iād give one of my athletes.
@WFS_HOO I didnāt see the load breakdown so I canāt speak to that.
My assumption, which could easily be wrong, is the definition of intensity is % of 1 rep max. I would think ~75-80% would be pretty fatiguing on top of the practice schedule. 50-60% x 3-5 reps x 3-5 sets is the right move, but Iām no exercise scientist, I just worked out at the holiday inn express gym last night.
During the season, a term we use often when training our Optimal Readiness athletes is āminimum effective dose.ā These players are exposed to the lowest volume and intensity necessary to maintain baseline levels of their physical capacities. As such, a typical strength training session for this group is three to four sets of one to three reps for each of the main lifts.
Retention is our second strength-training exposure, and it helps athletes maintain their baseline physical qualities. The target intensity for retention is 75 to 85 percent, with low to moderate volume. We typically utilize retention exposures two to three days before a game, and this is the predominant type of in-season exposure for our Optimal Readiness group.
Lastly, restoration exposures are low to moderate volume workouts with target intensities in the 65 to 80 percent range. Because these sessions use lighter loads, they can be imposed on athletes as little as 18 hours prior to a competition.
Ah yea i get it now.
Thatās not too bad of a load given the volume. Itās pretty equivalent to what Iād give an athlete on a dload or tappering heading into a meet.
At the OTC we certainly asked more of our guys during the week given playing once a week allows more freedom
The article also made me think that Blakeās primary strength and mass gains are going to be in the offseason, as he was probably in that Optimal Readiness group for most of the season.
Great point. And that makes sense Blake just needs time. You cantget that type of hypertrophy while playing 2-3 days a week. He also needs a ton of calories and heās burning too many in season to keep up
Wrong. You should lift all out at all times
How many poop emojis can you squat?
Pooping and squats a tale as old as time
If you have many manyā¦many hours on your hands, I found these (6 episodes on getting swole, etc.) to be pretty interesting.
This is a good series. Galpin is a legrnd of the industry and heās also weak.
All you ever need to know about getting swolled up
Everyone likes Dom Mazzetti
If you never heard of him that mean you are nobody?
In the strength swolly upād world? Yes
Keeping in shape keeps the mind fresh!
Just finished a 10x HIIT set of 5x plank switches, 10x burpees, 20x lunges, 30x mountain climbers.
Iām not one for bulking upā¦ just keeping fit and maintaining a solid aerobic fitness.
Iāve been also eating overnight oats every morning with whey proteinā¦ itās been great so far.
Hey there, first time caller long time listener. 5ā10, 165lbs. Been described as āswole like Austin Reeves.ā Not sure what that means but sounds nice.
Anyway, question for the group. Why is Blakeās neck so huge? How is Mike Curtis helping to rebalance the ratio of neck strength to leg strength this off-season?
Thanks for any insights.
You spent much time in Idaho?
I donāt even know what that means but I want to tell it to someone.
Iāve never paid much attention to Blakeās neck but itās pretty big. The thing with Blake is heās obviously a big strong kid. You look at him compared to Jay Huff when he first arrived and Blake is better put together. I think the difficult part for Blake moving forward is I donāt think his frame is built to held a ton more weight. I say that based on his current width across the back. While you can build a big back, itās usually a good indicator of how much size a person can comfortably put on. The first thing I noticed about Blake when I was close to him was how narrow he is. That said, he is already shredded and can put on some bulk. But think of it more inline with how KG got bigger between yr 1 and 3 and still looked tiny.
If you look at Blake from the fall to the spring, it looks to me like heās visibly gained some mass. Keep hitting that weight room in the off season.
Said every dude with back problems that I know.
Thanks for the chuckle.