How many sets and reps should you be doing in pre season

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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Jason