Training Plans for the Year

Richo · 01-18-2006, 04:33 AM

Below is two scenarios (sp), and how my training for the year will look like.

Scenario 1
I play football (aussies rules) for a club.

Scenario 2
I don't play football for a club.

even though its only football, its amazing how much it will affect my training for the year. anyway, here are my plans

Scenario 1
Jan - Apr - Football Pre-Season : weights -strength, endurance, speed
Apr - Aug - Football Season : weights - maintainence, football training
Aug - Oct - Bulking : weights - mass, no cardio
Oct - Dec - Cutting : weights - cutting, lots of cardio

Scenario 2 I
Jan - Football Pre-Season : already been doing it
Feb - Apr - general health : weights - 10rep range, cardio - 2x a week
Apr - Jun - Bulk : weights - mass, no cardio
Jun - Jul - Cut : weights - cutting, lots of cardio
Jul - Oct - bulk : weights - mass, no cardio
Oct - Nov 18 - cutting : weights - cutting, lots of cardio
Nov 18 - Dec - start sports training

Scenario 2 II
Jan - Football Pre-Season : already doing it
Feb - Apr - strength/powerlifting : weights - strength
Apr - Jun - speed/sprinting/power : weights - power, plyo, sprint training
Jun - Jul - General sport training : weights - not sure, but but doing them, cardio - endurance, speed - a little
Jul - Oct - strength/speed : weights - strength, cardio - sprinting
Oct - Nov - speed/sprinting/power : see apr-jun
Nov - Dec - unsure

bascially scenario 2 I is focusing soley on the IMPC. scenario 2 II is focusing on sport training as i may play Gridiron in a few years and i want to be stronger, faster, powerfuller (lol) etc.

your thoughts, comments, views....

**MurphMan** · 01-18-2006, 05:05 AM

Richo, you don't need to do ANY cutting now. You will just end up bouncing back and forth from getting a little muscle to losing it....you will just be spinning you wheels, so to speak. Don't worry about cutting. You will get plenty of cardio from just playing football and this will keep you lean. I know you say that you are not a "bodybuilder" but you still need to just focus on gaining muscle mass for the next few years.

Richo · 01-18-2006, 05:16 AM

woah bit of confusion. there is a possbility that i won't play football this season, so, but also i may. thats why there are the two scenarios.

but thinking about it, i may do Scenario 2 II, the sport training

**MurphMan** · 01-18-2006, 05:18 AM

Quote:

Originally Posted by Richo

woah bit of confusion. there is a possbility that i won't play football this season, so, but also i may. thats why there are the two scenarios.

but thinking about it, i may do Scenario 2 II, the sport training

What are you confused about?

Richo · 01-18-2006, 05:21 AM

no no, i think u were a bit confused lol

u said i should bulk while playing footy, that way i keep lean. however, in Scenario 1, i am in maintence mode.

but i'm only bulking, gaining mass/strength in Scenario 2 both I & II.

**MurphMan** · 01-18-2006, 05:36 AM

Quote:

Originally Posted by Richo

no no, i think u were a bit confused lol

u said i should bulk while playing footy, that way i keep lean. however, in Scenario 1, i am in maintence mode.

but i'm only bulking, gaining mass/strength in Scenario 2 both I & II.

You are right....I am confused.

IMO, you are trying to hard to make such a detailed plan from month to month. You just need to eat clean, train hard and get your rest........don't take this the wrong way, but you need to gain more muscle right now. Strength, power, explosiveness and speed will all become easier to obtain once you get some more lean body mass.

**MurphMan** · 01-18-2006, 05:38 AM

I have to go to bed now.....but I'll get back to you about this tomorrow.

Flowsybaby · 01-18-2006, 08:57 PM

I agree with MurphMan. You are in great cardio shape so you should do a lot less and eat more. Hit the weights hard and eat lots even if you are not playing football. You will not put on any fat at all due to your lightning quick metabolism. Eatting tons and lifting hard and heavy will get you that body you want, not doing tons of cardio and cutting when you dont have anything to cut. Just keep lifting hard and get your friends to help you out too, maybe all of you can follow a set diet and routine. Good Luck in whichever scenario plays out.

nextteenamateur · 01-18-2006, 09:15 PM

Since you're naturally skinny, I say play football and focus on building muscle. Eat a lot, and grow. Plus, the football will improve your work capacity.

**bigDman** · 01-18-2006, 09:23 PM

Scenario 1
Jan - Apr - Football Pre-Season : weights -strength, endurance, speed
Apr - Aug - Football Season : weights - maintainence, football training
Aug - Oct - Bulking : weights - Strength/mass
Oct - Dec - bulking : weights - strength/explosivness
Scenario 2 I
Jan - Football Pre-Season : already been doing it
Feb - Apr -Bulk : weights - Strength/mass
Apr - Jun - Bulk : weights -Strength/mass
Jun - Jul - Bulk : weights - Strength/mass
Jul - Oct - bulk : weights - Strength/explosivness
Oct - Nov 18 - cutting : weights - explosivness
Nov 18 - Dec - start sports training

my suggestions

01-18-2006, 04:33 AM	#1
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Training Plans for the Year Below is two scenarios (sp), and how my training for the year will look like. Scenario 1 I play football (aussies rules) for a club. Scenario 2 I don't play football for a club. even though its only football, its amazing how much it will affect my training for the year. anyway, here are my plans Scenario 1 Jan - Apr - Football Pre-Season : weights -strength, endurance, speed Apr - Aug - Football Season : weights - maintainence, football training Aug - Oct - Bulking : weights - mass, no cardio Oct - Dec - Cutting : weights - cutting, lots of cardio Scenario 2 I Jan - Football Pre-Season : already been doing it Feb - Apr - general health : weights - 10rep range, cardio - 2x a week Apr - Jun - Bulk : weights - mass, no cardio Jun - Jul - Cut : weights - cutting, lots of cardio Jul - Oct - bulk : weights - mass, no cardio Oct - Nov 18 - cutting : weights - cutting, lots of cardio Nov 18 - Dec - start sports training Scenario 2 II Jan - Football Pre-Season : already doing it Feb - Apr - strength/powerlifting : weights - strength Apr - Jun - speed/sprinting/power : weights - power, plyo, sprint training Jun - Jul - General sport training : weights - not sure, but but doing them, cardio - endurance, speed - a little Jul - Oct - strength/speed : weights - strength, cardio - sprinting Oct - Nov - speed/sprinting/power : see apr-jun Nov - Dec - unsure bascially scenario 2 I is focusing soley on the IMPC. scenario 2 II is focusing on sport training as i may play Gridiron in a few years and i want to be stronger, faster, powerfuller (lol) etc. your thoughts, comments, views.... __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-18-2006, 05:16 AM	#3
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	woah bit of confusion. there is a possbility that i won't play football this season, so, but also i may. thats why there are the two scenarios. but thinking about it, i may do Scenario 2 II, the sport training __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-18-2006, 05:21 AM	#5
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	no no, i think u were a bit confused lol u said i should bulk while playing footy, that way i keep lean. however, in Scenario 1, i am in maintence mode. but i'm only bulking, gaining mass/strength in Scenario 2 both I & II. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-18-2006, 09:15 PM	#9
nextteenamateur Pro Stature Join Date: Dec 2005 Location: Clemson, SC Posts: 336 Recipes: 0 Rep Power: 6	Since you're naturally skinny, I say play football and focus on building muscle. Eat a lot, and grow. Plus, the football will improve your work capacity. __________________ My X-Factor bulk log: http://www.ironmass.com/forums/showt...d=1#post106271 My LipidFX log: http://ironmass.com/forums/showthrea...6900#post96900 ********* Discount Code for 5% Off: SPB296** RAW TESTED LIFTS: Dead - 455 Squat - 405 Bench - 230 (getting up there) Going for an 1100 pound total and beyond

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01-18-2006, 05:05 AM	#2
MurphMan Robomoderator Join Date: May 2005 Posts: 1,598 Recipes: 0 Rep Power: 26	Richo, you don't need to do ANY cutting now. You will just end up bouncing back and forth from getting a little muscle to losing it....you will just be spinning you wheels, so to speak. Don't worry about cutting. You will get plenty of cardio from just playing football and this will keep you lean. I know you say that you are not a "bodybuilder" but you still need to just focus on gaining muscle mass for the next few years.

01-18-2006, 05:38 AM	#7
MurphMan Robomoderator Join Date: May 2005 Posts: 1,598 Recipes: 0 Rep Power: 26	I have to go to bed now.....but I'll get back to you about this tomorrow.

01-18-2006, 08:57 PM	#8
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	I agree with MurphMan. You are in great cardio shape so you should do a lot less and eat more. Hit the weights hard and eat lots even if you are not playing football. You will not put on any fat at all due to your lightning quick metabolism. Eatting tons and lifting hard and heavy will get you that body you want, not doing tons of cardio and cutting when you dont have anything to cut. Just keep lifting hard and get your friends to help you out too, maybe all of you can follow a set diet and routine. Good Luck in whichever scenario plays out.