Bulking For Athletes
Milo
Strength & Conditioning, General Fitness, Functional FitnessDo you want to make the most out of your Off-Season? Do you want to come back next year stronger and better than ever?
Strength is the foundation of everything, you can't be fast without being strong, and you can't be explosive without being strong.
But how do you get strong?
You Prioritize It.
As an athlete you need to get to the point, your off-season will be over before you know it.
Chasing all this goals is counterproductive, and that is why I've created this plan. This is for the athlete that wants to put on size, put up some numbers they can be proud of, and get ready to crush their goals in the future. This program will not get you fitter, it will get you strong, but don't worry because you will not loose your cardio. We'll keep your conditioning, but we are going to make you into a new athlete. A stronger, more explosive, and more resilient athlete. This is not an easy track to follow, but it is worth it. Make this a priority for the next 14 weeks, follow the percentages, follow the intensities prescribed for all the conditioning pieces. Push yourself, and get ready to see the results.
Warm Up
A
Everything for Quality 2 sets 1 min Cardio Machine 5/5 Supported Hip Airplanes 10 Air Squats with Glute band 30 sec/30 sec Lat Stretch 15/15 Poliquin Step Down 30 sec/30 sec Shoulder Front Rack Mobility 10 V-ups
B
Power Clean
3, 2, 1 @ 50, 55, 60 %
C
Back Squat
4 x 3 @ 50 %
D
Single Leg RDL
3 x 10
E
Back Extension
3 x 6
F
Dead Hang w/ High knees
2 x 20
Conditioning
A
General Warm-Up 1
2 Sets, rest 1 min in between 1 min Cardio Machine 10 Glute Band Steps forward & Back 10 Glute Band Squats 10 Scap Push Ups 10/10 Seated External Rotation with Light DB 10 Band Pulls Aparts
B
Bench Press
5 x 3 @ 50 %
C
Single Arm DB Press
3 x 10
D
Dips
3 x 5
E
Easy Zone 2 Run
1 x 2.5
Conditioning
A
General Warm-Up 1
2 Sets, rest 1 min in between 1 min Cardio Machine 10 Glute Band Steps forward & Back 10 Glute Band Squats 10 Scap Push Ups 10/10 Seated External Rotation with Light DB 10 Band Pulls Aparts
Circuit
B
Good Luck! Find a 1 RM Power Clean Back Squat Deadlift Rest 5-10 min on a bike or walking on the treadmill Half Cooper Test Warm up Run 2x 200 meter jog 100 mt progressive run into the pace you think you can sustain 100 mt Test Pace Rest 3 min, HR should be back to normal 6 min Max Effort Run Log Distance in meters, be as precise as possible.
A
Easy Zone 2 Run
1 x 3
Milo
๐๐ง๐ ๐ข๐ง๐๐๐ซ - ๐๐ซ๐จ๐ฃ๐๐๐ญ ๐๐๐ง๐๐ ๐๐ซ - ๐1 ๐๐ฎ๐ ๐๐ฒ ๐๐ฅ๐๐ฒ๐๐ซ - ๐๐๐ซ๐ญ๐ข๐๐ข๐๐ ๐๐ฅ๐ฒ๐ฆ๐ฉ๐ข๐ ๐๐๐ข๐ ๐ก๐ญ๐ฅ๐ข๐๐ญ๐ข๐ง๐ , ๐๐ง๐ ๐๐จ๐ง๐๐ข๐ญ๐ข๐จ๐ง๐ข๐ง๐ ๐๐จ๐๐๐ก. I like figuring things out, and I'm here to help you get your fitness to the level you need it.
Our programs are meant to get you feeling like a true athlete, and to set a runway into a healthier and happier life. We are not concerned with getting you quick PRs to look better, we want you to learn what it feels like to train properly.
Get Bulking For Athletes
Jack Kolesar
It was intense but manageable.
Verified Athlete"I could both see and feel the difference in my body and workouts within a few weeks. This did not affect my endurance, as many other bulking options have. It was intense but manageable. He was attentive and gave good feedback on workouts, soreness, health, and diet."