Archive for January, 2007

2007 Off-Season Training Plan

by Brian McGinnis on Jan.03, 2007, under Fitness, Weight Training

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The following guide was a very rigorous workout regime I did starting at the beginning of the year in 2007 in order to prepare for the 2007 Sunfish US Nationals at Midwinters. I don’t necessarily recommend this workout for everyone because at the time I was spending an average of 3 hours daily in the gym. That being said, I did lose 46 pounds in 4 months and was feeling pretty good come the time of the regatta I was training for. Ultimately, I did think I lost a little too much weight too quickly and put back on 10-15 pounds by the start of the summer sailing season in Long Island.

For all body part workouts, goal is to perform 3-4 sets of 10-12 repetitions.

Monday

  • Warmup and Stretch (AM)
  • 10 minutes Upper Body Ergometer
  • 10 minutes Walking
  • 6-10 minutes Rowing
  • Pushups/Situps/Chinups/Dips/Pullups
  • Chest/Triceps Workout (AM)
  • Seated Chest Presses
  • High/Low Cable Crossovers
  • Flyes
  • Incline/Decline Flyes
  • Dumbbell Bench Press
  • Incline/Decline Dumbbell Bench Press
  • Tricep Pushdowns
  • Tricep Extensions
  • Dumbbell Kickbacks
  • 40 minutes cardio medley (PM)
  • 15 minutes Treadmill
  • 10 minutes Bike
  • 15 minutes Elliptical
  • Abs and Glutes (6:15 – 7:15PM)
  • Intro to Yoga (7:30 – 8:30PM)

Tuesday

  • Warmup and Stretch (AM)
  • 10 minutes Stepper
  • 10 minutes Walking
  • 5-10 minutes VersaClimber
  • Legs Workout (AM)
  • Squats
  • Seated Leg Presses
  • Leg Extensions
  • Leg Curls
  • Dumbbell Lunges
  • Calves
  • Glutes
  • Hip Abductor
  • Wall Sits
  • 3-5 mile run (PM)
  • Basic Yoga (5:30 – 7PM)

Wednesday

  • Warmup and Stretch (AM)
  • 10 minutes Upper Body Ergometer
  • 10 minutes Walking
  • 6-10 minutes Rowing
  • Pushups/Situps/Chinups/Dips/Pullups
  • Back/Biceps/Shoulder Workout (AM)
  • Lat Pulldown (behind the neck, to the chest)
  • Low Row/Seated Row/Row/Bent-over Row
  • Shoulder Press/Overhead Press/Dumbbell Shoulder Press
  • Rear Delts/Rear Flys
  • Low-Back Extensions
  • Lateral Raises/Front Raises
  • Dumbbell Curls
  • Dumbbell Wrist Curls/Reverse Dumbbell Wrist Curls
  • 40 minutes cardio medley (PM)
  • 15 minutes Treadmill
  • 10 minutes Bike
  • 15 minutes Elliptical
  • Pilates and Stretch (6:30 – 7:15PM)
  • Intro to Yoga (7:15 – 8:15PM)

Thursday

  • Warmup and Stretch (AM)
  • 10 minutes Stepper
  • 10 minutes Walking
  • 5-10 minutes VersaClimber
  • Legs Workout (AM)
  • Squats
  • Seated Leg Presses
  • Leg Extensions
  • Leg Curls
  • Dumbbell Lunges
  • Calves
  • Glutes
  • Hip Abductor
  • Wall Sits
  • 3-5 mile run (PM)
  • Yogalates (7-8PM)

Friday

  • Day off

Weekends

  • Long Slow Distance Runs (2-10 miles)
  • Bike/Cross Country Ski/ArcTrainer
  • Balance Ball, Yoga, Pilates, Tai Chi
  • Skiing

Lower Abs

  • Reverse Crunches
  • Hip Raises (Bent-Leg)
  • Knee Raises – (Modified/Seated/Hanging)
  • Leg Raises – (Alternating/Hanging/Hanging Bent-Leg)

Obliques

  • Side Leg Raises (Double Leg)
  • Side Jacknife (Double Leg)
  • Side Bends
  • Twists – (Seated/Standing/Bent Over Standing)
  • Leg Overs – (Bent-Knee/Single Leg/Double Leg)
  • Hip-ups
  • Elbow to Hip

Upper Abs

  • Crunches (Knees Bent/Knees Bent – Spread)
  • Crunches (Knees Up/Knees Up – Spread)
  • Crunches (Legs Straight Out/Legs Straight Out – Spread)
  • Crunches (Legs Straight Upt/Legs Straight Up – Spread)
  • Crunches (Raised Hip/Split Leg)
  • Cable Crunches

Core Stretch

  • Knees-to-Chest Hug – 15 seconds, 2 reps
  • Hamstrings – 15 seconds, 2 reps
  • Knees to Side – Hold 10, Hold 10
  • Elongation – 15 seconds, 2 reps
  • Back and Stomach – 15 seconds, 2 reps
  • Back Arch – 15 seconds, 2 reps
  • Quadriceps – 15 seconds, 2 reps
  • Chest – 15 seconds, 2 reps
  • Shoulders – 15 seconds, 2 reps
  • Neck – Hold 10, Hold 10, Hold 10, Hold 10
  • Shoulder Roll – 5 reps, 5 reps
  • Side Bend – 10 sec., Hold 10, 10 sec. Hold 10
  • Facedown Opposite Arm and Leg (on stomach/knees)
  • Trunk Extensions

Healthy Eating Tips

  • Avoid white breads, white rices, white pastas, and white potatoes as much as possible => go brown (whole grains)
  • Avoid red meats as much as possible => eat fish, seafood, poultry (chicken/turkey) and eggs instead
  • 5-9 servings of fruits and vegetables daily => go for the rainbow (as many colors as possible)
  • Drink water => Try to limit intake of sugary drinks
  • Daily Multivitamin plus EPA-DHA Fish Oil Supplement
  • teas and spices are good ways to mix it up
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