Hello all PRS friends
Right now because of starting a new PT job (and looking for a place to live) and a bunch of other career commitments (helping with 2 universities, starting a website) I find myself looking at a long *ss offseason with no meet picked out for the foreseeable future.
With such a long offseason ahead I was wondering if you guys had any general advice for how to make the most out of it without becoming stale or regressing? I was wondering about mixing in some powerbuilding style training in with the regular offseason from the book.
Basically my training split is as follows
Sun – Fluff & Buff: can vary if I’m on the road or in my regular gym
Tues – Squats, Deadlifts, & Chest Supported Rows + Leg Presses for assistance
Thurs – Bench, Militaries, Bench Dips, DB Bench, Hammer Curls & Stir The Pots
Fri – Squat/DL assistance consisting of Rack Deadlifts, McGill Chins, BB Rows, Piston Squats, Single Leg GMs, Bulgarians & Suitcase Carries
Plus I do a bit of sled work after Tues workout & a couple days of easy cardio on off days just for general health & being able to recover within and between my workouts.
First of all, you’re going to miss the days of college! Welcome to the real world schedule. This is something we have to deal with an address often.
I would suggest for you, the Jumbo day for one of the offseason cycles.
Maybe do a conventional 10 weeker, a 10 week combo, then wrap up the 20+ with a jumbo day.
One thing I would suggest doing is the rack deads on your combo squat and DL assistance day. That’s a bit much and an “A” movement vs the b’s that I suggest.
Just remember, steady over time, not what you do next year.
Training will NOT always be optimal with our schedules, so pick your battles.
As far as the PB – keep an eye out on this over the next couple of months as we finish up this book and release it later this year. Just careful on mixing up the two, you’ll need to be smart.
Great question. Brian touched on the powerbuilding, we aren’t finished with it yet, but if you find yourself in the 20 week off-season again, 10 weeks of powerbuilding followed by 10 weeks of off season and then meet prep is a great way to do things.
I did a 20 week off season myself and then a 10 week meet prep when I first started working with Brian, and I’m really grateful I did. Those 20 weeks will give you a lot of time to iron out your form and make some solid gains that will transfer to the platform. We bounced back and forth between conventional and combo day and it was just what I needed to keep mixing things up and keep growing, so that’s one good option for you.
On Tuesday try doing piston squats and rack pulls and put the rows and leg presses on the assistance day to spare your back, hips and core. It’ll take a beating if you are moving heavy weight 2x per week in a deadlift and squat variation.
Hope that helps!