Today is the official start of my training for the Masters Short Course Nationals that will be held May 1st-4th at UT in Austin, Texas. I have a weightlifting routine that will be broken down into 3 cycles over the next 14 weeks. Special thanks to VolcomX311 for this schedule. The routine is broken down like this:
Hypertrophy Phase
6 weeks: Jan 14th - Feb 25th
Frequency: 6 times a week
Intensity: 60-75% of 1RM
Volume: 4-6 sets; 8-12 reps
Rest: 30-90 seconds
Strength Phase
4 Weeks: Feb. 25th - March 24th
Frequency: 4 times a week
Intensity: 75-85% of 1RM
Volume: 3-4 sets; 4-8 reps
Rest: 2-3 min
Power Phase
4 Weeks: March 25th - April 21st
Frequency: 3 times a week
Intensity: 85-95% of 1RM
Volume: 2-3 sets; 1-3 reps
Rest: 4-6 min
Last 2 Weeks before competition are a tapering period with mainly pool work and light lifting the first week and no lifting the last week.
My goal is to be able to swim under a 21.00 in the 50 free. I believe this is completely within reach if I stick to a good diet, have proper supplementation and bust my ass in the pool and the gym.
My diet is fairly strict except for Sunday, my rest day. Those days are pretty much a free for all with the exception of sweets and junk food. I try to keep my macros about 40/45/15 and get in approximately 4300-4500 calories. I currently weigh 194 and am 6'4" with a wingspan of 6'7".
I currently supplement with the following:
NOW Adam Multivitamin
Store bought Fish Oil
Store bought Vitamin C
Anabolic Pump
IGF-2
Drive
Optimun Nutrition ON 100% Whey
Xtend + Bulk BCAAs
My pre-workout(gym) drink consists of:
5g Citrulline Malate
5g Arganine AKG
4g Beta Alanine
4g Glycerol Monostearate
2g ALCAR
2g Creatine Ethyl Ester
2g Creatine Gluconate
2g Tricreatine Malate
2 scoops Xtend
Intra-workout
3-4 Scoops Xtend
Post-workout
1g CEE
1g Creatine Gluconate
1g Tricreatine Malate
1 Scoop Xtend
Post workout 'smoothie'
1/4-1/2 cup ground steel cut oats
2 Scoops ON 100% Whey
1 Tablespoon smuckers Natty Peanut butter
Pre-Swim
5g Citrulline Malate
3g Beta Alanine
2g ALCAR
Each day I will log my gym and swim workouts and will include weight, sets, reps, and intervals (times for swims). This will start today.
Hypertrophy Phase
6 weeks: Jan 14th - Feb 25th
Frequency: 6 times a week
Intensity: 60-75% of 1RM
Volume: 4-6 sets; 8-12 reps
Rest: 30-90 seconds
Strength Phase
4 Weeks: Feb. 25th - March 24th
Frequency: 4 times a week
Intensity: 75-85% of 1RM
Volume: 3-4 sets; 4-8 reps
Rest: 2-3 min
Power Phase
4 Weeks: March 25th - April 21st
Frequency: 3 times a week
Intensity: 85-95% of 1RM
Volume: 2-3 sets; 1-3 reps
Rest: 4-6 min
Last 2 Weeks before competition are a tapering period with mainly pool work and light lifting the first week and no lifting the last week.
My goal is to be able to swim under a 21.00 in the 50 free. I believe this is completely within reach if I stick to a good diet, have proper supplementation and bust my ass in the pool and the gym.
My diet is fairly strict except for Sunday, my rest day. Those days are pretty much a free for all with the exception of sweets and junk food. I try to keep my macros about 40/45/15 and get in approximately 4300-4500 calories. I currently weigh 194 and am 6'4" with a wingspan of 6'7".
I currently supplement with the following:
NOW Adam Multivitamin
Store bought Fish Oil
Store bought Vitamin C
Anabolic Pump
IGF-2
Drive
Optimun Nutrition ON 100% Whey
Xtend + Bulk BCAAs
My pre-workout(gym) drink consists of:
5g Citrulline Malate
5g Arganine AKG
4g Beta Alanine
4g Glycerol Monostearate
2g ALCAR
2g Creatine Ethyl Ester
2g Creatine Gluconate
2g Tricreatine Malate
2 scoops Xtend
Intra-workout
3-4 Scoops Xtend
Post-workout
1g CEE
1g Creatine Gluconate
1g Tricreatine Malate
1 Scoop Xtend
Post workout 'smoothie'
1/4-1/2 cup ground steel cut oats
2 Scoops ON 100% Whey
1 Tablespoon smuckers Natty Peanut butter
Pre-Swim
5g Citrulline Malate
3g Beta Alanine
2g ALCAR
Each day I will log my gym and swim workouts and will include weight, sets, reps, and intervals (times for swims). This will start today.