This is my training program.

Now that my basketball season is over, it’s time for me to start training for the next season of competition, Gladiatorerna. With experience under my belt, I know exactly what I need to train in order to become even stronger as a gladiator. Along with the physical training, I will also change my eating habits so that I can lose some body fat, but build muscle at the same time. My number one priority for the first 4 weeks of my training schedule is strength training. I have split my body groups up so that I have one day for legs, one day for chest, shoulders, and triceps, and one day for back and biceps. I have three different programs for each day, so that I am continuously doing different exercises for each body part. On the chest day, I mix up whether I train my chest or shoulders first, and always train triceps last. On back day, I change up the emphasis on either the lats or upper body, but always train both, followed by lower back, and then biceps.

I am training abs everyday, also having 3-4 different programs to rotate between. I do not stay within the weekly schedule. I train for three days, then take one day off. Then I train another three days, which are completely different programs, and then rest for two days. With this schedule, I end up lifting six out of every nine days. The most imporatant part of any exercise is the volume of the workout. The volume can be affected by the number of exercises per muscle group, the amount of sets and reps, which directly affects the amount of weight lifted. In order to build muscle, 8-12 reps must be completed in each set. I find that I make the most progress when I use a reverse pyramid periodization program. That means that for the first 4-6 weeks, I do 3 sets of 12 reps for each and every exercise. The next 4-6 weeks I will drop to 3×10 for each exercise, and I will continue in this fashion working into 3-4 sets of 6 reps depending on how strong I am, and how much muscle mass I have put on. There are two keys that are extremely important with this type of workout. One, you MUST lift as heavy as you can for 12 reps! If you can do more than 12 reps with a certain amount of weight, the weight is too light. Pushing your muscle to the limit is crucial along with the time the muscle is under tension. Second, you must stick to the proper rest time between each set. The rest time should be around 35 to 45 seconds between each set when lifting reps of 12. This forces the muscle to work even harder without being fully recovered.

The aspect that I am really going to pay attention to which I did not do before the taping of the first season of Gladiatorerna is my diet and supplementation. I have cut out gluten completely, and I have also cut down on the amount of carbohydrates that I eat. I am eating my carbs before and immediately after my workout.  I am taking in around 1-2 grams of carbs for every kilogram of body weight immediately after each workout. For mellanmål I am sticking to only protein, and dinner always consists of a variety of meat and vegetables.  I am also following a supplementation schedule as well. I am using protein powder, creatine, glutamine, BCAAs, and fish oil as my supplements. I ALWAYS order my supplements from because I feel as though they offer the best supplements that are currently out on the market.

Training for basketball is always in my mind. What’s great for me is that I am doing the same type of training for Gladiatorerna as I am for basketball. This week I will be adding plyometrics, agilities, and conditioning into my workout program. This type of training will absolutely make me a better Gladiator as well as a better basketball player. Both sports require for me to be agile, quick, well-conditioned, and strong. I think that eating healthier will allow me to make more improvements this summer than in the past.

There are a million ways to design a program. What’s most important is that you find what works best for you. If you need help with a training program, contact me!

We Are Ready....
Congratulations Elin Hansson and Eric Ericsson!!!!
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