Hey guys, so I’m trying out for my college team this fall and have about a month to get some good training in.
the tryout process is if your awful youre cut the first week, then there is like 6 weeks of training with the team then testing (30m standing, 30m fly, vertical jump, 500m) before fall break where there’s another cut. finally, more training with the team then final cut before the winter season starts
the team gave us circuits to do, a general training set up and a weight lifting routine, but i’ll record what i’ve devised
i’ll need to show the coach i’ll have sub 11 potential if i want to make the team
here’s the general plan for now:
short to long for all aspects, unload on third week of 5 (will be on cruise so only cardio, some higher rep bodybuilding and maybe some plyos), overall increase of volume going into the first week of tryouts
sun->stretching, self-massage
mon->short hills, maxV work, plyos, lifting
tues->distance, circuits, lifting
wed->stretching, self-massage
thurs->testing, circuits, lifting
fri->tempo,lifting
sat->long hills, circuits
as for supplements, pre workout I’ll take a small bit of creatine, an extra multivit and some arginine mon, tues, thurs and fri and postworkout a weight gainer shake. each morning I will take a multivit and each night zma. i train in the morning and wake up with some v8 and eggs. i have lunch immediately post workout
i haven’t picked out a specific volume for the running yet and plan to do it by feel now that i have a pretty good gauge of my work capacity
right now i’m 5’7" 149 lbs and predict my bench max to be about 210-215 and my parallel squat max to be about 325. my 30m from a 3 pt is 4.0x (from video off m first movement) and vertical is mid 30’s in. idk what my 500m or my flying 30 are
my goals for this month are to hammer down some mechanics and really up my general fitness. some numbers to hit (but i won’t be overly concentrated on) are sub 4 for the 30m, over 3 feet for the vertical, adding 5-10 lbs of muscle, bench back to 225, squat to 350 and flying 30m to 3 sec. no idea what ill run a 500m in but based off my 400m at least sub 1:30
any comments, qeustion or advice would be appreciated