Training in the off-season

[B Neal 0]

When I open it I'm just getting a blank spreadsheet.

[B Neal 0]

Anyone having this problem, I can't figure it out

[Sven 1]

I can try to convert it since its working here.

[B Neal 0]

That would be much appreciated.

[godiogo 0]

B Neal, you should try renaming the file to .xls instead of .xlr. It worked for me.

[B Neal 0]

I tried that and then opened it up in Excell, I was still left with a completely blank spreadsheet.

[godiogo 0]

Have you received one that works? If not, PM me with your email address and I'll send it to you.

[xMenace 0]

I've been on the Westide For Skinny Bastards Program. It's working really well, my lifts have consistantly gone up each week so far. Heres what I do:

Monday: Max Effort Upper Body and HIIT on the bike

Tuesday: Max Effort Lower Body

Wednesday: Speed/Agility training (sprints, jumprope, agility ladder)

Thursday: Repition Upper Body

Friday: HIIT on the Bike (In a month when It gets nicer and my overall fitnbess level is up I'll do sled work on this day)

Sat and Sun - Off or Active Rest

The only thing I'd question is working the legs two days in a row. You should really rest them a day. I'd switch Monday and Tuesday around.

[Trooper 8]

I've been on the Westide For Skinny Bastards Program. It's working really well, my lifts have consistantly gone up each week so far. Heres what I do:

Monday: Max Effort Upper Body and HIIT on the bike

Tuesday: Max Effort Lower Body

Wednesday: Speed/Agility training (sprints, jumprope, agility ladder)

Thursday: Repition Upper Body

Friday: HIIT on the Bike (In a month when It gets nicer and my overall fitnbess level is up I'll do sled work on this day)

Sat and Sun - Off or Active Rest

The only thing I'd question is working the legs two days in a row. You should really rest them a day. I'd switch Monday and Tuesday around.

Check out DeFranco's site (he came up with the WSFSB), he has a second part on incorporating running into the program.

[B Neal 0]

Anyone else have opinions on this? I'm not sure if I'm overtraining on my legs? Monday I do the HIIT on the bike which is a warmup then 10 15-20 sprints when a solid pace for 40-45 seconds in between each one, then a cool down. Then Tuesday is leg lifting day when I do Full Squats and One legged DB squats. Then Wednesday Is agility ladder and jumprope for quickness.

[godiogo 0]

What's "Active Rest"?

[B Neal 0]

Just like playing some bball with friends, going for a walk, basically easy activity.

[Trooper 8]

What's "Active Rest"?

Low intensity activity to get blood flowing to the muscles that were worked the previous day (more blood flow = less waste product, more oxygen, and faster healing). Aids in recuperation and is far superior to sitting around doing nothing (passive rest).

Anyone else have opinions on this? I'm not sure if I'm overtraining on my legs? Monday I do the HIIT on the bike which is a warmup then 10 15-20 sprints when a solid pace for 40-45 seconds in between each one, then a cool down. Then Tuesday is leg lifting day when I do Full Squats and One legged DB squats. Then Wednesday Is agility ladder and jumprope for quickness.

Agility and quickness training is high-intensity work. Doing it the day after your max effort leg day defeats the purpose because you are going to performing it in a fatigued state. More is not always better. Save the quickness work for the last six weeks before your first practice. Concentrate on getting strong first, then use quickness and agility stuff for later.

[hockechamp14 0]

I've been on the Westide For Skinny Bastards Program. It's working really well, my lifts have consistantly gone up each week so far. Heres what I do:

Monday: Max Effort Upper Body and HIIT on the bike

Tuesday: Max Effort Lower Body

Wednesday: Speed/Agility training (sprints, jumprope, agility ladder)

Thursday: Repition Upper Body

Friday: HIIT on the Bike (In a month when It gets nicer and my overall fitnbess level is up I'll do sled work on this day)

Sat and Sun - Off or Active Rest

The only thing I'd question is working the legs two days in a row. You should really rest them a day. I'd switch Monday and Tuesday around.

Don't be afraid of all these people who talk about "overtraining" as long as you're not working one system too hard for an extended amount of time (months and months), it usually means you're not recovering well enough on your own time (not enough sleep, not enough food, overstressed at home/work).

I train my legs usually like 4 days a week, sometimes more than once in a day.

Anyone else have opinions on this? I'm not sure if I'm overtraining on my legs? Monday I do the HIIT on the bike which is a warmup then 10 15-20 sprints when a solid pace for 40-45 seconds in between each one, then a cool down. Then Tuesday is leg lifting day when I do Full Squats and One legged DB squats. Then Wednesday Is agility ladder and jumprope for quickness.

Agility and quickness training is high-intensity work. Doing it the day after your max effort leg day defeats the purpose because you are going to performing it in a fatigued state. More is not always better. Save the quickness work for the last six weeks before your first practice. Concentrate on getting strong first, then use quickness and agility stuff for later.

You don't know what his max effort day is like. As long as his CNS didn't get overloaded doing box squats or something, he'll be fine. (and on the WS4SB program, he should be fine as he's only working to a 3-5 rep max)

[B Neal 0]

Yea I feel like that I've been doing this for 2 weeks and I don't feel overtrained, just in my legs mon-wed. I'm making solid gains each week as far as lifts and weights go so I can't complain.

[Trooper 8]

You don't know what his max effort day is like. As long as his CNS didn't get overloaded doing box squats or something, he'll be fine. (and on the WS4SB program, he should be fine as he's only working to a 3-5 rep max)

I'm quite familiar with WS4SB's max effort leg day. You are still fatigued the next day, and there's no reason to do quickness and agility all the time. These should be performed at 100%, you can't do that the day following max effort leg day.

[SB39 2]

If it helps anyone, my legs have gotten visibly bigger in a month of regular hills running, alternating distances and intensities. I also ran with a 25lb (10kG) backpack on the other night. Try hills guys; they're like liners, but without coach brooks to condescend to you...