The Pro Secrets to Off-Season Training

Off-Season Training Plan For Runners

The off-season training plan for runners is very important. You need to make sure your body has enough time to recover from all the hard workouts you do during the year. If you don’t, then it will affect your performance in races or other activities throughout the year.

So, what are some of the best ways to prepare yourself for running?

You might want to consider the following:

1) Get a good night’s sleep.

Sleep deprivation can cause many problems including muscle soreness, fatigue, lack of energy and even depression. A little bit of exercise before bed helps you get a good night’s rest and feel refreshed afterwards. (Source)

2) Eat well while you’re at work or school.

Your body needs food to function properly. Eating healthy foods like fruits, vegetables and whole grains can help keep your blood sugar levels stable and prevent you from getting hungry during the day. (Source)

3) Take a walk every now and then.

Walking around outside is great for your heart health, but walking around inside too can be bad for your muscles since it burns calories. Walk up a hill if possible to burn extra calories and increase your activity level! (Source)

4) Have a hobby.

It’s easy to get bored when you’re not exercising as much. You can do things like writing, reading or cooking on your days off to keep yourself occupied. Having a hobby is also good for your brain since it can prevent depression and keep your mind sharp. (Source)

5) Enjoy life!

This is probably the most important one. When you get older, you’ll start to have more responsibilities like a job and a family so make sure to enjoy your youth while it lasts. You’re not in high school anymore so take advantage of your free time!

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Off-Season Training Program For Bodybuilding

You spend the entire year working out to get in shape for an even that only lasts a few minutes.

Why do all that training?

There are many reasons that come to mind but here are the most important ones:

1) Most sports require some level of fitness.

If you are in good shape then you will have more energy during these events and your abilities will not be hindered. For example, if you had a running test during boot camp then those who trained beforehand would do better than those who did not. (Source)

2) It’s fun!

Most people love to be fit since it gives them a good feeling and most people like to feel good. If you are in great shape then you will be able to run faster, throw farther and do many other cool activities that the average person does not get to experience. (Source)

3) It increases your self esteem.

Most men want to look buff and women want a nice butt. (I’m not sure about other genders but that’s just my experience.) Being fit also makes you feel more confident about yourself and that is always a great feeling. (Source)

So, now that you know the benefits of bodybuilding it’s time to get started. The following off-season training program is exactly what most bodybuilders do before a big show. This program was designed by a famous bodybuilder named Casey Butt. He used this program to get ready for the 2011 INBA Australian Championships and it worked really well.

If you want to get ready for your own competition then you should try the program out!

Before you start, it is recommended that you track your workouts in a notebook or on your computer. You should also write down everything that you eat so that you know the amount of calories that you take in each day. It is also recommended that you measure your body fat and weight once a week.

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You will do the exact same workouts each week with two days off in between. Make sure that you give your body at least one day of rest after muscle groups. For example, you should not work your arms and chest in the same day because they require the same amount of energy to complete all of the sets.

After each month of training, you should re-evaluate your diet and training so that you know what is working and what is not. Many people fail in bodybuilding because they do not plan their diets and training correctly. It is important to always track your progress so that you know what to change and what to keep.

Lastly, it is very important to stay motivated throughout the entire process. Find someone to work out with or join a bodybuilding forum online to keep yourself accountable. Having someone to talk to that is going through the same thing can really help when you’re feeling down and having a group of people that understand you is a great resource for questions and advice.

Good luck!

WEEK ONE

The first week will be a little different since you’re going to test your body fat and measure your weight and muscle mass so that we can find out how much you should be eating each day.

Take pics from all angles so that we can see your physique and download the pic to onto your computer so that we can analyze it in Photoshop.

Keep a food log and write down everything that you eat for the day. You’re going to find out how many calories you should be eating each day.

To calculate your calorie intake, multiply your bodyweight in pounds by 10-13. This number is the total amount of calories that you should be consuming each day to achieve your goal.

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If you’re not sure about the amount of protein that you should be eating, then use 2.5 grams per pound of body weight. If you workout, then 3-4 grams per pound of body weight is fine. As for carbohydrates and fat, stay between 1-1.5 grams of carbohydrates and 0.25-0.5 grams of fat per pound of body weight.

WEEK ONE – CALORIE TARGET

Protein: 2.5 grams per pound of body weight

Carbs: 1 gram per pound of body weight

Fat: 0.25-0.5 grams per pound of body weight

WEEK ONE – EXERCISE SEQUENCE

This program is set up so that you can do cardio in the morning on an empty stomach. If you need to eat something, then have a cup of black coffee (no sugar or milk).

You should also be going to the bathroom before you work out so that you don’t have to interrupt your training and lose your rhythm. If you don’t go in the morning, then drink a lot of water before you start and try to take a quick break around 20 minutes into your workout to pee if you have to.

For the first two weeks, don’t push yourself too hard. You want to build up your strength and energy gradually so that you’re ready for the third week.

MONDAY – Rest

TUESDAY – Rest

WEDNESDAY – Shoulders, Calves (Barbell)

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LATERAL RAISES: 3 sets of 6-12 reps

FRONT BARBELL RAISES: 3 sets of 6-12 reps

SEMISECOND JERK: 4 sets of 5 reps

PULLOVERS: 3 sets of 8-12 reps

CALF MACHINE: 6 sets of 10 reps

WEDNESDAY – Chest, Biceps

BARBELL BENCH PRESS: 4 sets of 6-10 reps

DOUBLE DUMBBELL FLY: 3 sets of 8-12 reps

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INCLINE DUMBBELL PRESS: 2 sets of 8-12 reps

HAMMER CRUNCHES: 3 sets of 15 reps

ELECTRIC BELT CABLE PULL-DOWNS: 4 sets of 8-12 reps

BICEPS CABLE CRUNCHES: 3 sets of 15 reps

THURSDAY – OFF

FRIDAY – Legs, Calves (Machine)

SQUATS: 4 sets of 6-10 reps

WALKING LUNGES: 3 sets of 6-10 reps per leg

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BARBELL STEP UPS: 3 sets of 6-10 reps per leg

LEG PRESS: 3 sets of 10-15 reps

SEATED CALF MACHINE: 5 sets of 10 reps

SATURDAY – Back, Traps

BARBELL DEADLIFTS: 4 sets of 6-10 reps

BARBELL OVERHEAD WALKING LUNGES: 3 sets of 6-10 reps per leg

BARBELL SHRUGS: 3 sets of 8-12 reps

BARBELL ROWS: 3 sets of 8-12 reps

HALF DEADLIFTS: 3 sets of 10-15 reps

BARBELL SHRUGS: 2 sets of 15-20 reps

BACK EXTENSIONS: 2 sets of 15-20 reps

SUNDAY – OFF

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WEEK TWO

MONDAY – Shoulders, Calves (Machine)

SEMISECOND SHOULDER PRESS: 3 sets of 6-10 reps

BARBELL WIDE RAISES: 3 sets of 6-10 reps

LATERAL RAISES: 2 sets of 12 reps (each side)

SEATED CALF MACHINE: 5 sets of 10 reps

TUESDAY – Rest

WEDNESDAY – Chest, Biceps

BENCH PRESS: 4 sets of 6-10 reps

DOUBLE DUMBBELL FLY: 3 sets of 8-12 reps

HAMMER CURLS: 3 sets of 10-12 reps

CRUNCHES: 3 sets of 15 reps

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THURSDAY – OFF

FRIDAY – Legs, Calves (Barbell)

SQUATS: 4 sets of 6-10 reps

WALKING LUNGES: 3 sets of 6-10 reps per leg

SATURDAY – Back, Traps

BARBELL ROWS: 4 sets of 6-10 reps

BARBELL SHRUGS: 3 sets of 8-12 reps

BARBELL DEADLIFTS: 3 sets of 10-15 reps

DECLINE BENCH TRIANGLE PUSHES: 4 sets of 6-10 reps (each side)

T-B

Sources & references used in this article:

FOOTBALL: Five steps to increasing the effectiveness of your strength training program by R Grawer – 1980 – Parker

You can’t play yourself into shape for baseball these days by E Cressey

A leadership development intervention program: A case study with two elite teams by C Poliquin – Strength & Conditioning Journal, 1988 – bodybuilding.dk