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Periodisation to become an obscenely good athlete virtually overnight

Discussion in 'Strength & Conditioning Discussion' started by pierrespies, Aug 23, 2010.

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  1. pierrespies

    pierrespies White Belt

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    First of all, hello to all the S&Pers who remember me from when I was an annoying prick a solid year or more ago.

    As you may or may not know, I'm playing rugby pretty competitively, and want to advance up the ranks. What this means is becoming an obscenely good athlete virtually overnight - or, in the offseason lasting from mid-late September to early February.

    My current stats:

    Height: 189cm / 6'2.5"
    Weight: Approx 94kg / 207lb single digit bf%
    Squat: I would hazard a guess that it's around 170kg // 373lb
    Deadlift: Again guessing it's 210kg // 462lb
    Bench: Guessing 125kg // 275lb. I have long arms and am skinny, fuck you.
    Beep test: Guessing around 12-13. In rugby matches my fitness is fine for running around but it's tackling/rucking/mauling that wears me down.
    40m sprint: Around 5.5 seconds I think, hand-timed... :(

    Goals:

    Weight (primary goal): 105kg // 231lb
    Squat/DL/Bench: Don't care, will go up with a gain in muscular bodyweight and is completely irrelevant to my sport
    Beep test: Would be nice to have it at about 10.5 by the start of preseason.
    40m sprint: 5.0 would have me absolutely over the moon



    So... how am I going to do this? I'll need to maintain some very slight base level of fitness but the main thing will be weight gain and sprinting.

    Any tips on how I might design a programme? I know how to eat (gained 33 lean pounds from feb-may last year), and I have a reasonable work tolerance, but I find that if I try to sprint without being well-recovered (ie the day after heavy squatting or DLing) I pick up little niggles with hip flexors and knees and things like that.

    Would love to hear peoples' thoughts.
     
  2. joshetc

    joshetc butthole hurts from teh gay

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    Should of started when you were being a prick a year ago.
     
  3. Oblivian

    Oblivian Aging Platinum Member

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    What do you think about lifting only 2 days a week and then working on sprints and other conditioning work 3 days a week? You could then have a day off both days after lifting. You could probably do some upper body hypertrophy work on the 3 conditioning days.
     
  4. Sconse

    Sconse Orange Belt

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    lol... really Dan?
     
  5. cheez whiz

    cheez whiz Brown Belt

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    Gained 33 pounds of muscle in 4 months, huh? Do tell.
     
  6. ssdd

    ssdd Purple Belt

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    if tackling /controlling is your weakness, do that more.
     
  7. RusViking

    RusViking Purple Belt

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    Horsemeat and heavy farm work.
     
  8. Urban

    Urban Savage Mystic

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    Squats and milk. It'll put on some mass and make you hit like a tank.
     
  9. RusViking

    RusViking Purple Belt

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    ^ considering TS 33 lbs lean muscle gain in 3 months, I think you're a little late.
     
  10. rckvl

    rckvl Blue Belt

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    I don't know if 33 lbs of lean mass in that amount of time is possible even with a large helping of chemicals.
     
  11. KILL KILL

    KILL KILL Gold Belt

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    I like this idea. add food and repeat.
     
  12. Searcher

    Searcher Yellow Belt

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    Most of the guys making fun of you left already, in this new wave of dogs, you're up there on the knowledge and strength list. Just get stronger and eat more, thats it.
     
  13. SignalZero

    SignalZero Blue Belt

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    Niggles??? WTF???
     
  14. Indivdude

    Indivdude Blue Belt

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    Oblivian nailed it. Do that to help you. Also what exactly is the beep test? Is this it?

    Beep Test Instructions

    If so, why would you want it down to 10.5 if its at 12-13?
     
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