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Old 12-13-2013, 07:10 PM   #1
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Default Training Over The Christmas Period...

Got this in the e-mail today from Andy Bolton's news letter, wanted to share..

Quote:
Training over the Christmas period can be tough...

You've got Christmas Eve, Christmas Day and
Boxing Day where it's highly unlikely you'll be able to train...

You've got parties...

Shopping trips to fit in...

New Years Eve...

Plus New Years Day!

When you look at it like that,
it's easy to see how many lifters end up not doing any training,
or very little - over the Christmas and New Year Period.

But...

That's a mistake!

Because it you don't train for 3 or 4 weeks, you'll
feel WEAK when you come back and then you have
to spend weeks training just to get back to where
you were.

And that always SUCKS.

With that thought in mind, here are:

----------------------------------------------------

3 Suggestions For Maintaining Your Strength
Over Christmas and New Year...


----------------------------------------------------

1. Find the time to train at least twice a week for 45
minutes, excluding warm up time.


This is enough training time to MAINTAIN your
strength.

By all means train more if you can - but if not, do at
least 2 sessions of 45 minutes

2. Focus on the basics.

Do some squats.

Do some bench presses.

Do some deadlifts.

If you have to drop the assistance work for a few
weeks - so be it. (Just don't drop your warm up -
you might seriously regret it if you do).

3. Go heavy

45 minutes is probably not enough time to do a high
volume session.

So go heavy...

A heavy triple.

A couple of singles at 90%.

Three doubles.

You get the idea.

Heavy, low volume lifting will MAINTAIN your strength.

Then, when you have more time - after Christmas and
New Year - jack up the training frequency and volume and
watch your strength go through the roof.
Remember - keeping training frequency, volume and
intensity the same all year round is a huge MISTAKE.

Talk soon,

Andy Bolton
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Old 12-14-2013, 12:41 PM   #2
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Default

Nice one Thanks Mate.
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