Resistance –
- Focus on compound exercises that target multiple muscle groups such as squats, deadlifts, bench presses, rows, and overhead presses.
- Perform 3-5 sets of 6-12 repetitions for each exercise, using a weight that allows you to reach muscular fatigue by the end of each set.
- Aim to progressively increase the weight lifted over time to stimulate muscle growth.
- Divide your workouts into different muscle groups to allow for adequate recovery and muscle growth.
Example split: PPL
-
- Day 1: Chest and triceps
- Day 2: Back and biceps
- Day 3: Rest
- Day 4: Legs
- Day 5: Shoulders
- Day 6: Rest
- Day 7: Core
Cardiovascular exercise should also be incorporated, particularly before competition to aid in fat loss.
This should be 20-30 minutes of moderate intensity 3-5 times a week. This could be running, swimming or cycling. This will be done before their training session in the morning in a fasted state so they burn further fat.
Flexibility training can aid in injury prevention and should be completed before and after exercise and ideally one additional session weekly at minimum. Rest days are vital as they prevent overtraining and promote muscle growth. Flexibility and light cardiovascular exercise are good sessions to complete on rest days.
Warm-up:
- 5-10 minutes of light cardio (e.g., brisk walking, cycling) to increase heart rate and blood flow to the muscles.
- Dynamic stretches targeting the chest, shoulders, and triceps.
Bench Press:
- 3 sets of 8 reps with a heavy weight.
- Rest for 2-3 minutes between sets.
Incline Dumbbell Press:
- 3 sets of 10 reps, gradually increasing the weight with each set.
- Rest for 1-2 minutes between sets.
Chest Flys:
- 3 sets of 12 reps using either dumbbells or a cable machine.
- Rest for 1-2 minutes between sets.
Tricep Dips:
- 3 sets of 10-12 reps, using parallel bars or a bench.
- Rest for 1-2 minutes between sets
Tricep pushdowns:
- 3 sets of 12-15 reps using a cable machine and a rope attachment.
- Rest for 1 minute between sets.
Skull Crushers:
- 3 sets of 10 reps, using an EZ-bar or dumbbells.
- Rest for 1-2 minutes between sets.
Cool-down:
- 5-10 minutes of light cardio to gradually lower heart rate and promote recovery.
- Static stretches targeting the chest, shoulders, and triceps, holding each stretch for 20-30 seconds.