My tough guy training has now started in earnest. To be honest its tough and I'm striving to find new levels within myself. Calories have to be upped and supplements carefully sheduled in to help avoid OTS (over training syndrome) as best as I can .
The real trick is not to peak to early- around mid January will be ideal with a weeks recovery of active rest before the race. Its also strange sacrificing much of my hypertrophy style program over to endurance, and it is starting to feels like i'm wasting away although many people have complimented me on how well I'm looking! I haven't actually lost that much weight but am definately changing shape, thought it might be interesting for those racing and all those nosey people to see my program for a general week so here goes!
Monday- Bench press flat and incline,dips, explosive press ups, normal press ups,pull ups, barbell rows. Followed by run along the beach cobbles for 20 minutes then 20 minutes back through the surf up to the waist.
Tuesday- An Hour non stop kettlebell and core circuit- well actually with 1 minutes water break after 30 mins!
Wednesday- Leg Session mainly deadlifts and walking lunges and plyometrics
Thursday- 30 mins 32kg kettle bell ladder type circuits starting at 10 reps per exercise working down to 2 reps per exercise- mainly-
10 swings
10 swing snatches
10 clean and press
10 squats 10 figure 8 to holds
this is then repeated on left side followed by 1 minutes break then down to 8 reps per exercise
Friday- 4 types of chin up mainly 3 sets per exercise sometimes 4. Close grip pull downs, low cable rows, hanging bar pull ups- followed by 6 mile x country hill run now integrating some crawling at the end .
Saturday- 1 hour conditioning circuit- ropes, kettlebells sand bags etc followed by 1 hour submission grappling
Sunday Rest!
For sups I've just started taking Berocca tablets in the morning, Glucosamine, Udos oil and of a course post workout shake.
