21 Dec Paul Oneid – Off Season Week 1

I had knee arthroscopy on Dec 4, 2015 to remove a torn meniscus, as well as a partial lateral release to loosen up my IT band. Training right now is focused on one thing – GETTING HEALTHY.

The same warm-up was performed everyday:

• Hip circle – 200 steps
• Supine alternating hip hikes – x30
• Side lying clams – x20ea
• Lateral leg raise – x20ea
• Single leg glute bridge – x10ea
• Glute bridge iso hold – x:30s
• Big 2 (bird dog/ mcgill situps)
• Pallof Press (I prefer this to the rolling plank because it lets me feel the twist in my hips and correct it)
• TKE Iso-hold – 10x5secx 2-4sets
• On upper days
  • Band dislocations – 2×20
  • Band Pull aparts – 2×20
  • Mace Swings – lots
  • Pushups with scap protraction – 2×15
  • T-Spine mobilization – 2×5 holds

• On Lower Days

• Single leg RDL – 2x15ea
• Hip Airplanes – 2x15ea
• Bulgarian Split Squat – 2x15ea
• Squat Hold – 2x:30s

I implement 10/20/Life a little bit differently than the other team members. I prefer to work off percentages, even in the off-season as I find it keeps me honest and gives me a specific goal for each training session. Weights are light and I am trying to get my work capacity up. This is the beauty of 10/20/Life – It is a philosophy, NOT a cookie cutter program!

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[wa-wps]

Monday – Deadlift

1. Sumo – 315x3x3
2. Stiff Leg Deadlift – 265x10x5sets
3. Single leg RDL – 4×12
4. Pullups – 5×10
5. Swiss Ball Leg Curls – 4×20
6. Stir the pot – 100reps

Tuesday – REST

Wednesday – Squat 1

1. SSB Box Squat – 135x10x2sets, 185x10x2sets, 225×10
2. Peterson Stepup – 4x12ea
3. Bulgarian Split Squat – 4x15ea
4. Single Arm KB Swings – 5x12ea
5. BB Row – 5×10

Thursday – Bench 1

1. Floor Press – 275x10x4sets
2. Close grip bench – 255x10x3sets
3. Pullups – 3×10
4. Inverted row – 2×20
5. Lateral raise – 5×15
6. Facepulls – 5×20
7. Dips – 5×20
8. Db Extensions – 5×10
9. Band IYTW – 2x10ea
10. Band pressdowns – 100reps
11. ** Peterson stepups done for 2 sets of 10 as rehab

Friday – REST

Saturday – Squat 2

1. High Bar squat to box – 225x10x5sets
2. Deficit Stiff Leg Deadlift – 225x10x5sets
3. Single Leg RDL – 4×10
4. Peterson Step Ups – 4×12
5. Eccentric only GHR – 5×5
6. Seal Row – 5×10
7. Ab Wheel – 5×10

Sunday – Bench 2

1. Bench – 275x10x4sets
2. Wide Grip Bench – 255x10x3sets
3. McGill Pullups – 2x10sets
4. Inverted Rows – 2×20
5. Bradford Press – 3×15
6. Lateral raise to upright row – 3×15+15
7. EZ bar extension – 3×15+15 presses
8. Band Pressdowns – 100reps
9. Band Pullaparts – 100reps
10. Pallof press – 3x(5x10sec)