It's now off season for you golfers, baseballers, softballers, throwers, etc.
I have blabbed alot, and shown you alot, but not really outlined anything. Now I'm going to try to give you some tangible ideas. Most of what I will talk about, has been shown on my videos. Go back and watch them all if you need to.
Because it's early in the off season, there is no need to reach all your maximums, and tackle loads of high risk exercises right now. But I also am not the type of guy who gets caught up in the whole phase thing. I don't want you thinking that you can't do any band or chain work right away, because it's the wrong phase of your training. I do think though, that there should be a bit of a break-in period, to familiarize yourself with the gym again.
Let's key on the more basic, multi-joint movements, and stay away from alot of single-joint movements and unstable movements. The best way to get back into things, is the good old total body workout. I'm assuming now that if you are following my blog, and watching my videos, you will be working out at home with a similar set-up to what I have, or will be in a gym that will be equipped with alot of the same apparatus that I have. Here is an idea to start.
Flat Chest Press: can be bench press, dumbbell press, chain push-ups, regular push-ups, banded press, machine press, etc. This is a great one to start off with some chains. You're freshest and strongest, but it's your call. Go to failure. But make sure failure occurs in 45-75 seconds. Less than that, probably too heavy. Longer than that, probably too light.
Rest 1:30-1:45 between sets. Do 3 sets. Rest 3 minutes, then.....
Overhead Press: can be done with dumbbells, a barbell, or a band. Same procedure as above.
Rest 4 minutes, then.....
Deadlifts: this is going to be the killer. It's up to you what weight you select. You have heard me say that there is one exercise that I don't recommend going to failure on, and this is the one. I like to train with 70%-80% of my 1RM. Even 60% is fine. But you decide. I will tell you though, that if you are not courageous enough in your weight selection, you will wake up the next day feeling great, loving life, and always wanting to do your deadlifts. Do you get what I'm saying? This is just your early stage, yes, but be honest and give yourself a bite. If you are doing much more than 13 or so reps, and only going to 90%ish failure, you are too soft!!!
Rest 2:30 between sets. Do 3 sets. Rest 4 minutes, then.....
Pull-ups: I always use the chains for this one. Horizontal body positioning, not vertical. Your forearms should be coming through your face. Keep those hips up, and don't bounce. Those chains should be silent. Go back to my videos for the demos. If you don't have chains, you can do the standard cable row, or lat pulldown bar.
Rest 1:45 between sets. Do 3 sets. Rest 3 minutes, then....
Squats: can be dumbbell, barbell, bodyweight, machine, etc. BUT with this one, I change the concept. Take a weight that you can do for 10 reps, but only be at 40%-50% failure. (Just wait, it gets good). THEN go into a squat hold, at your mid point, until you cave in. Rest only 1 minute, then repeat. Repeat this sequence for 3 sets. It's light, but fun, and will get you.
Rest 3 minutes, then.....
Incline Chest Press: exactly the same format as Flat Chest Press. Careful with the chains on this one. I really wouldn't recommend them at this point in your workout. This is a very difficult movement on the chains, and you are really risking an injury. Save something for an encore. Use bodyweight with your feet up on a chair and hands on the ground.
Rest 3 minutes, then....
Leg Extension or Hack Squat: can be done on a machine, or bodyweight as I have shown you on many of my videos. Do 3 sets. You determine the rest period, or if you even want to do them at this point. It may be overkill.
Now, this can be a "nice" circuit to get "the heart going" and get "aerobic conditioning in". Because you are just getting going, I truly would save a bit for down the road, and not kill myself right away. But when I had my gym, many an OHL, NCAA, CIS, or Pro athlete would be puking, and many times couldn't finish. It's all in the weights that you select. This can get you strong and anaerobically conditioned beyond belief, when done correctly.
I had one Euopean professional hockey player that loved doing this circuit. He said it would get him going, and was a great "cardio" workout. Well of course he liked it. There isn't alot of risky movements in there, he would always just use bodyweight where he could, and his deadlifts would be with the 50 LBS. dumbbells. He was fresh as a daisy the next day. And soft as one too.
But the bulk of the guys would be scared stiff on "killer circuit day" as we called it. It was a true test of courage. The deadlift will make or break the feeling of the circuit, but that will come as you get into it more.
Take this suggestion, and see what you think. There are hundreds of others out there. I am really going to try to now develop something with you. This may be an interesting starting point for your off season. If you need more help, just ask.
Get going, and get strong.
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