Fitness Plan
Phase 1: Mass Gaining
4-6 weeks. Two workouts per week, Monday and Thursday. Intense, fast, heavy lifting. Cornerstones are heavy 20-rep squats and deadlifts and weekly attempts at 1rm on bench. Warmup week was Jan 3. Phase began Jan 10.
Goal: Gain 20lbs of lean muscle mass.
Phase 2: Strength Training
6-8 weeks. 4 days a week of lifting. Following the intermediate structure in Practical Programming for Strength Training.
Goal: Get to 10% body fat percentage or less and maintain lean mass.
Phase 3: Specialized Training
The rest of the year will focus on rock climbing and mountaineering. It’s difficult for my body to recover quickly enough from intense weight lifting to also climb, even for light days. During this period, climbing and mountaineering will gain precedence and strength training will specifically augment climbing/mountaineering training.
Goal: Climb some hard, dangerous stuff.
