SO how many sets
and reps should you be doing ???
The best answer for this is… It depends…
What are your Goals ???
And what stage of pre season are you at…
I tend to break pre season into 3 PHASES of 4-6 weeks each
PHASE 1:
Hypertrophy and basic conditioning
PHASE 2: Strength
and Drill Conditioning
PHASE 3: Power
and Game Specific Conditioning
Let go into a bit more detail with phase 1…
PHASE 1 is where most players in the UK are now…
Trying to pick up a bit of lean muscle mass and keeping your
fitness levels up
SOOOO… How many
sets and reps should I be using during this phase ???
To me and my players, during this phase, it’s not some much
the amount of reps, but rather TUT
TUT stands for TIME UNDER TENTION…
What we are trying to do is create micro tears in your
muscles which then repair and get bigger and stronger…
The way in which you
perform TUT is important…
From experience I have seen the best results when keeping
your muscles under tension for 45-60 seconds
Work as slow as you can, 2-3 seconds up, 2-3 seconds down
You then rest for 30sec
And do 4 sets
So that will equate to 3-4min that the muscles are under
tension moving nice and slow
Make sure that you are working through a good controlled full
range and that the weights use should be challenging
You wont be able to use the same heavy weights like you
normally do, but build it up over the 4-6 weeks
Make sure that you get in A LOT of protein and amino acids during this time, and also weight
at least 48-72 hours before you work those muscles again
You will feel sore after doing this, especially if you’ve
never done it before…
But as long as you follow the key points, you’ll be fine
KEY POINTS
1.
Use a weight a bit lighter than you normally
would
2.
Work for 45-60sec
3.
Work through a controlled full range
4.
2-3sec up, 2-3 sec down
5.
rest 30sec
6.
do 4 sets
7.
take in loads of protein and amino acids
8.
rest at least 48-72hrs before working that
muscle again
Give that a go and let me know how you get on…
PS. If want to
follow a GREAT program to take you
through this 4-6 weeks, why don’t you join the rest of the guys in the RUGBY BEAST MODE PRIVATE GROUP
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Invest just £24 in yourself and I’ll get you into the best
shape you’ve been pre season
Just click the link below, make your payment and you’ll get
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See you inside
Jason
