The Ultimate Off-Season Training Log - JP Fitness Forums

Kevin T. · 08-07-2006, 02:54 PM

Well, I flew through EC's training manual in a few hours and am really excited about getting started. I'm just about in the middle of the static-spring spectrum. So, because my season is over I'm going to just jump right into the General Off-Season Phases. I plan on doing all three phases of both the spring-proficient and static-proficent programs, as I'll have just about 6 months before my late off season. I'm planning on starting off with the spring-proficient templates to make my cup bigger, therefore allowing me to fill it with more water later when I switch up to the static-proficient templates.

Some Stats: These measurements were taken on July 22

Height 5'11.5"
Weight 175#
Neck 15.25"
Shoulders 48.75"
Chest 39"
Waist 32.25"
Abdomen 34"
Hips 35.75"
Thigh 22.5"
Knee 15.75"
Calf 15.5"
Ankle 9.75"
Arm 12"
Forearm 11.25"
Wrist 7.25"

So here's the plan for now, starting tonight:

Monday: Lower Body Max Strength

Deadlifts (I don't have a trap bar) 4x4
Bulgarian Split Squats 4x8e
Glute-Ham Raise (I'll have to find something to hold my feet down) 4x8
Reverse Crunch 3x12
Side Bridge 3x30s/e
Wrist Roller 3x30s

Wednesday: Upper Body Max Strength

Incline Bench 4x4
Neutral Grip DB Bench 4x8
Chest-Supported Rows 4x8
One-Arm Face Pull 3x12e
Supine 1 arm DB Protraction 3x15e
Full Contact Twist 3x8e

Friday: Lower Body Strength-Speed

Box Squat 8x2
Rack Pull 4x5
Reverse Lunge 3x6e
Elevated Split Squat hold 3x35s
Side Bridge 3x30s/e
Plate Pinch 3x30s

Saturday: Upper Body Strength-Speed

Speed Bench 8x2
Neutral Grip 1 Arm Push press 4x5e
CG Chin-up 4x5
Push-up hold
3x35s
Elbow-Supported External Rotation 3x12e

Some of the main exercises change after 2 weeks. I shoud be able to do most of the exercises but some I might have to find variations for if I dont have the equipment. I'm looking forward to starting tonight and getting through this first phase. Then I do some of the tests and start Phase II.

Any questions or comments are appreciated

EdChap · 08-07-2006, 03:09 PM

Awesome to see someone else who is following Eric's routine logging too! I just completed my first workout of the spring proficient general off season section this morning and loved it!

I'll follow this closely, it will be cool to have someone to compare notes with.

Good luck.

slimsaw00 · 08-07-2006, 03:18 PM

Sweet! I was wondering if anybody was going to post a log of the workouts done with EC's manual. I'll be watching this very closely.

Matt

Tony Gentilcore · 08-07-2006, 03:20 PM

Nice going fellas. I can't wait to see how you guys do next season.

Kevin T. · 08-07-2006, 03:30 PM

Thanks for stopping by Ed, slim, and Tony. Ed, it looks like we'll be following the same plan at the same time. I'll definitely be checking out your log and look forward to swapping some ideas.

slimsaw00 · 08-07-2006, 09:06 PM

Since you've read the manual I had a question for ya and was looking for your opinion. It seems that you are an athlete and I was simply wondering how the manual would help a non-athlete such as myself in simply working out.

Matt

Kevin T. · 08-07-2006, 10:23 PM

Yes, I am an athlete. I play baseball competetively for most of the year, but also enjoy playing other sports for fun (soccer, football, basketball, etc)

This manual tells you how to build a program. It helps you understand the what the why and the how. It'll help you develop a program that will help you add muscle, reduce bodyfat, and increase your athletic skills, flexibility, etc. It'll definitely help you, even if you're not an athlete. You could shoot EC a PM or an email if you have questions about what templates to follow when it comes to early off season, late offseason, etc as those won't apply to you.

Kevin T. · 08-07-2006, 10:35 PM

7-Aug-06
EC's Ultimate Off-Season Training Manual

Monday
Lower Body Max Strength

Deadlift 4 x 4 @ 240, 220, 220, 220
Started with 240, then realized I haven't worked out hard for a long time. Dropped down to 220 and finished up with that pretty well.

Bulgarian Split Squat 4 x 8e @ 20e, 25e, 25e, 25e
These felt good, real good.

Glute-Ham Raise
Never could do these. I couldn't find anything heavy enough that would work at keeping my feet down. I'll have to find a replacement for these until I can find something that will work

Reverse Crunch 3 x 12 @ bw

Side Bridge 3 x 30s/e @ bw

Wrist Roller
Couldn't do these because I dont have a wrist roller. I'll be building one tomorrow probably. I would have done plate pinches but my basement in the summer gets disgustingly humid and I was pretty much drenched by the split squats. We're working on sealing the basement walls (old house with stone foundation) so stuff from where my basement is getting water is being temporarily stored in my weight room, so I didn't have room to wheel in the dehumidifier or a fan. Once I build the wrist roller, I'll be golden.

So, my only problems were the GHRs and the wrist roller. I can fix the wrist roller by building it tomorrow but I'll have to find a replacement for the GHRs. Any suggestions? Granted, I couldn't finish the workout completely, but I really feel it in my hammies and glutes and I feel like it was a quality workout to get the ball rolling again.

Eric Cressey · 08-08-2006, 04:42 AM

Quote:

Originally Posted by slimsaw00

Since you've read the manual I had a question for ya and was looking for your opinion. It seems that you are an athlete and I was simply wondering how the manual would help a non-athlete such as myself in simply working out.

Matt

Matt,

I received this inquiry on another forum recently; here was my response:

Good question - and I've actually received the same inquiry from a few people now. Here's my (admittedly-biased) take on things:

If you've read stuff from Mike, Alwyn, Kelly Baggett, and me (among a few others), I hope one message you've taken away from the articles is that the ordinary weekend warrior would be a lot better off if he'd train more like an athlete. The strength work athletes do helps you move bigger weights and build more muscle while burning more calories to stay lean. The movement training keeps you functional and helps you with energy system work to keep your body composition in check. The mobility work keeps you healthy and functional so that you can stand up to all the challenges in your training programs without getting injured.

This manual shows you how all those pieces fit together at different times of year, and it also provides a lot of "stuff you just ought to know" if you train. Another cool thing is that you'll actually start to watch sports on TV in a different light; you'll begin to pick up on the little things that make each athlete unique.

And, if all that isn't enough, you've got 30 weeks of sample programming to keep things interesting.

Eric Cressey · 08-08-2006, 04:44 AM

Quote:

Originally Posted by Kevin T.

Glute-Ham Raise
Never could do these. I couldn't find anything heavy enough that would work at keeping my feet down. I'll have to find a replacement for these until I can find something that will work

Kevin - A few things I've used in the past:

1. The Bottom of a DB Rack
2. Seated Calf Raise (in reverse)
3. Lat Pulldown Seat (in reverse)
4. Partner holding your feet

Quote:

Wrist Roller
Couldn't do these because I dont have a wrist roller. I'll be building one tomorrow probably. I would have done plate pinches but my basement in the summer gets disgustingly humid and I was pretty much drenched by the split squats. We're working on sealing the basement walls (old house with stone foundation) so stuff from where my basement is getting water is being temporarily stored in my weight room, so I didn't have room to wheel in the dehumidifier or a fan. Once I build the wrist roller, I'll be golden.

You can also substitute in some barbell reverse curls for these, if you get in a bind.

Kevin T. · 08-08-2006, 09:50 AM

The problem is I work out at home alone. So, no partner and all I have is a weight bench with the adjustable uprights for squats. Is there something I can substitute for the time being until I devise a way to do the GHRs?

Eric Cressey · 08-08-2006, 10:24 AM

Quote:

Originally Posted by Kevin T.

The problem is I work out at home alone. So, no partner and all I have is a weight bench with the adjustable uprights for squats. Is there something I can substitute for the time being until I devise a way to do the GHRs?

Some stability ball leg curls should be okay. If you don't have a stability ball, go with single-leg supine bridges and use isometric holds.

Kevin T. · 08-08-2006, 10:38 AM

Alright I have a stability ball so I'll sub those in until I can find a way to make the GHRs work. Thanks

RedLefty · 08-08-2006, 09:52 PM

You can make the single-leg supine bridges pretty hard depending on what you do with the leg that's in the air. That will make the isometric hold more difficult if you need it.

Awesome log; can't wait to read more! Especially if it looks like I can get back into semi-pro ball sometime soon.

Kevin T. · 08-08-2006, 10:18 PM

RL thanks for stopping by! Yea I've read Core Performance and saw the progression with the bridges. I'll definitely keep that in mind when I use them.

Kevin T. · 08-09-2006, 09:15 AM

Alright just finished workout #2, Wednesday's Upper Body Max Strength. I was unable to do the 1 arm face pulls because somethings screwy with my lat pulldown attachment. I haven't used the thing in ages and I'm assuming I just need to take apart the pulley and give it some oil. I knew something was wrong when I couldn't do a normal lat pulldown with only 20# on it :p Other than that, everything went well. I'd really like to improve my numbers on the bench but I know that with time and hard work, they'll come.

9-Aug-06

Wednesday Upper Body Max Strength

Incline Bench 4 x 4 @ 115, 125, 130, 120

Neutral Grip DB Bench 4 x 8 @ 45, 35, 35, 35

Chest-Supported Rows 4 x 8 @ 75

One-Arm Face Pull 3 x 12e @ na
Could not do them today

Supine 1 arm DB Protraction 3 x 15e @ 25
I'm pretty sure I'm doing these right. I checked out Eric's article on t-nation and saw the video. Am I right to assume that the exercise is to squeeze the shoulder blades together and then spread them apart?

Full Contact Twist 3 x 8e @ bar, bar, bar + 10

Pretty good workout. Kind of dissapointed with the bench numbers but hey it's my weakest link and as Knute Rockne said, "Build up your weaknesses until they become your strengths." So, I'll just keep working hard and training and eating as best I can and then some.

EdChap · 08-09-2006, 09:18 AM

Great workout! I have the same weakness with my BB bench without a rack or spotter, but it's just a matter of time before I really crank it up.