My Highlands Games Prep

I have chosen to do a Highlands Games in May and I am going to share my prep plans:


Nutrition

Modified Vertical Diet: I will be using protein shakes on training days.

Training days:

Breakfast:
Breakfast Burrito
4 eggs,
4 oz steak
1 large tortilla
4 oz Cheese
1/2 cup of Salsa

Mid morning
Met-Rx Size Up
Met-Rx Extreme Size-Up Chocolate 6 lbs

Lunch
Monster Mash

8oz 90-10 ground beef
1 cup of rice
1/2 cup of chicken stock
Plus
1 cup of peas & carrots

Mid Afternoon 
MyCookie Chocolate Chip 
Image result for MyCookie Chocolate Chip

Post Workout
Met-Rx Size Up

Met-Rx Extreme Size-Up Chocolate 6 lbs
Dinner 
What ever the family is eating

1 hour prior to training for tendon health 
1 cup of Jello
1 orange


Non training days

Breakfast:
Breakfast Burrito
4 eggs,
4 oz steak
1 large tortilla
4 oz Cheese
1/2 cup of Salsa

Lunch
8oz 90-10 ground beef
1 cup of rice
1/2 cup of chicken stock
Plus
1 cup of peas & carrots

Dinner 
What ever the family is eating

Working out weeks 1 & 2
Monday AM



Band Resisted Hex Bar Drop Jump 8 sets of 2 rest 2 minutes
Bounding 4 sets of 15 yards
Standing Broad Jump 10 reps
Jump Rope 4 sets of 25 reps

Monday PM
Eccentric Box Squats 8 sets of 2 @ 80% rest 2 minutes
Eccentric Dumbbell RDL's 8 sets of 2 @ 80% rest 2 minutes

20 minutes of Adam Nelson Complex
Turkish Get up 1 rep
Swings 10 reps
Suit Case Carries 50 yards each side
Repeat until time is finished

Tuesday AM
Jerks 8 sets of 2 @ 80% rest 2 minutes
Lying Medicine Ball Throws 4 sets of 5 reps
Clapping Push Ups 10 reps
Medicine Ball Slams 4 sets of 5 reps

Tuesday PM
8 Giant Sets of
Eccentric Bench Press 2 reps
Rest 2 minutes
Eccentric T-Bar Rows 2 reps
Rest 2 minutes
'
20 minutes of
8 reps of Curl Variation
8 reps of Triceps Variation
8 reps of Shoulder Isolation Work

Wednesday 
Eccentric Dead lift 8 sets of 2 @ 80% rest 2 minutes
Eccentric Zercher Squat 8 sets of 2 @ 80% rest 2 minutes

20 minutes of Adam Nelson Complex
Turkish Get up 1 rep
Swings 10 reps
Suit Case Carries 50 yards each side
Repeat until time is finished

Thursday
8 Giant Sets of
Eccentric Incline Dumbbell Press 2 reps
Rest 2 minutes
Eccentric Barbell Bar Rows 2 reps
Rest 2 minutes
'
20 minutes of
8 reps of Curl Variation
8 reps of Triceps Variation
8 reps of Shoulder Isolation Work

Supplementation

Multivitamin

D3 5000 IU




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