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9/26/12 11:37 PM

MASS GAIN (SPORT PERFORMANCE)


Gym Jones Training Plan
Allow me to repeat myself: we love to say that no one has ever gained weight training at Gym Jones, and
generally, this is true. However, in some circumstances gaining mass is necessary. The Somatotypes article in
the Knowledge section argues that success at the highest levels in certain sports (typically) depends on a
particular body type. Height, weight, leverage, power production, endurance, etc. all factor in to this broad
statement. The Hypertrophy (mass gain)/ Speed plan further reinforces the argument. The individual for whom it
was written is a collegiate track and field athlete. His coach recognized his diverse abilities as being suited to
the decathlon and 'put him in.'
He did well enough but during a visit here, after we had been discussing the somatotype issue, Rob asked him if
he needed to put on some weight. A bit of internet surfing suggested he should bulk up from 165 to at least the
low 180s -- doing so without losing any speed or, in fact, increasing speed. So, 'gain the muscle and learn how to
use it.' The plan requires seven weeks: four weeks of work, a recovery week, then another two weeks of work
and feeding.
The experiment worked well. He stacked on some weight, and got faster, jumped further and threw better. In
fact, he's too fast now so the coach put him back on the track.
In his own words:
"It was always hard for me to gain muscle mass even when I was eating over 5,000 calories a day. But utilizing
the 10x10 protocol and the recovery tools and methods I learned from the seminar at Gym Jones, I was able to
recover adequately enough to gain meaningful and useful muscle mass even though I was training to failure
most days. During the block I went from 165# to 178#.
The added muscle mass has helped all of my lifts since I started the protocol in June. I can jump on higher
boxes, my deadlift increased from 425# to 445# (2.5x bodyweight), and my 500m row time improved from 1:27.1
to 1:25.1 since I started the plan. I was a little nervous about putting on some extra muscle mass because it is
extra weight to carry (you must carry your engine). But in my case, having a bigger engine that makes a lot of
horsepower has been beneficial for me. This is mainly due to the fact that I don't have to carry the engine very
far (a maximum of 200m in my case) and the additional power works very well in the short sprinting events.
Even without specific technical and speed work during the period my 40yd dash time improved from 4.68 to
4.56 and fine-tuning should provide further speed. My 200m time went from 23.71 to 23.1, again without specific
work, and I equalled my broad jump PR. I haven't tested the 100m but I will. Also, without much technical work
on my long jump, I was able to match last season's indoor personal best at our opening track meet. I had more
explosion off the board and by adjusting the technical aspect, I should be able to jump great distances this
season."
This program is fairly intensive, requires a long history of training, and a big work capacity. It is not for the
begginer and also not just for putting on weight. This program is best used to train for a specific sport where
speed and size are good prederminants of success.
This program also requires a large commitment to diet and recovery. You need to engage in a lot of recovery
practices (ice bath, foam roller, etc) and also eat a lot of food.
Program written by Rob "Maximus" MacDonald, GM & Training Director at Gym Jones, and Mark Twight, Founder.

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Day 1 WORKOUT
Instructions
Workout 1:
10 minute Warm-up @ Easy Pace
Then:
10x Bench Press @ 50% 1RM +
10x Pull-up (2sec Positive/4sec Negative)
10 sets, Rest 2 minutes between sets
Workout 2:
Warm up with 10-20 minute easy run
Then:
10x100m Sprint at Track (Rest between each is walking back to start line)
Then:
Cool Down
Day 2 WORKOUT
Instructions
10 minute Row @ Easy Pace
Then:
Warm up with light Squat.
Then:
10x10 Back Squat at 60% 1RM
2min rest between each
Then:
Cool Down
Day 3 WORKOUT
Instructions
5000m Row @ Easy Pace
Day 4 WORKOUT
Instructions
3x20 Squat

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3x10 Jump Squat


2x5 Tuck Jump
Then:
8x Front Squat @ 70% 1RM + 400m Sprint
3 sets, Rest 5 minutes between sets
Then:
Cool Down
Day 5 WORKOUT
Instructions
Sprint specific drills
30- 45 minutes
Work on starts, running form, etc
Day 6 WORKOUT
Instructions
10 minute Row @ Easy Pace
Then:
Work up to 90% Deadlift 1RM
Then:
5x2 @ 90% 1RM
Rest 4-5 minutes between sets
Then:
Row 2000m for Time
Then:
300sec FLR on Rings (or flat ground)
Day 7 REST
Instructions
Rest
Day 8 WORKOUT
Instructions
Workout 1:
Warm up with 10 minute Row

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Then:
Work up to 1RM Bench Press
Then:
4x4 Bench Press @ 80% 1RM
Rest 4 minutes between each
Then:
10x10 Pull-up
Rest 60sec between sets
Then:
4x (30sec Work/30sec "Rest") Push Press
"Rest" is in OH position
Workout 2:
Warm up with 10- 20 minute easy run
Then:
5x200m Sprint
Rest 4 minutes between each
Then:
Cool Down
Day 9 WORKOUT
Instructions
10 minute Row @ Easy Pace
Then:
5x4 SLDL @ 165
Then:
10x10 Front Squat @ 60% 1RM
2 minute rest between
Then:
100x Air Squat
Day 10 WORKOUT
Instructions
100x TGU @ 15-20# DB

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Slow and Easy

Day 11 WORKOUT
Instructions
Warm up with 10 minute light row and squats
Then:
Back Squat 4x4 (50%, 70%, 70%, 80%)
Rest 2 minutes between sets
Then:
Deadlift 4x4 (50%, 70%, 70%, 80%)
Rest 2 minutes between sets
Then:
3x DL @ 85% 1RM +
5-6 Depth Jump
Five Sets, Full Rest between each Set
Then:
Cool Down on GRIP Work
Day 12 WORKOUT
Instructions
Light 30-40 minute jog @ Very easy pace
Day 13 WORKOUT
Instructions
Warm up with 1 mile slow run. Progressively faster each lap (4 laps total)
Then:
Interval Sprints:
8x 100m Sprint (Rest 2 minute between each)
4x 200m Sprint (Rest 3 minute between each)
2x 400m Sprint (Rest 4 minute between each)
Then:
Cool Down
Day 14 REST
Instructions
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Rest

Day 15 WORKOUT
Instructions
10 minute Warm-up @ Easy Pace
Then:
10x Bench Press @ 55%1RM +
10x Pull-up (2sec Positive/4sec Negative)
10 sets, Rest 2 minutes between sets
Then:
300sec FLR
Day 16 WORKOUT
Instructions
10 minute Row @ Easy Pace
Then:
10x10 Back Squat @ 60% 1RM
2 min rest between
Then:
100x Air Squat
Day 17 WORKOUT
Instructions
5000m Row @ Easy Pace
Day 18 WORKOUT
Instructions
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
2x5 Knee Jump @ No Weight
3x2 Knee Jump @ 45#
Then:
1x2 Knee Jump @ 65#

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4x1 Knee Jump @ 75-95#


Then:
Front Squat @ 80% 1RM +
3-4x Box Jump @ 30 -40 Box
10 sets, Rest 3 min between each
Then:
Row 500m For Time
Day 19 Workout
Instructions
3x20 DL @ 30% 1RM Then: 3x20 DL @ 30% 1RM off of 4 Box Then: 5000m Row @ Easy Pace
Day 20 WORKOUT
Instructions
10 minute Row to Warm-up
Then:
Work up to Heavy Power Clean
Then:
8x3 Power Clean @ 70% 1RM (Focus on SPEED)
Then:
5x (1-6) Pull up Ladder
Then:
Cool Down
Day 21 REST
Instructions
Rest
Day 22 WORKOUT
Instructions
Workout 1:
10 minute Row @ Easy Pace
Then:
Bench Press @ 135# to Complete Failure +
Pull-up to complete failure

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5 sets, Rest 2 min between each


Then:
4x (30sec Work/30sec "Rest") Push Press
"Rest" is in OH position
Then:
Cool Down
Workout 2:
Warm up with 10-20 minute easy run
Then:
10x100m Sprint at Track (Rest between each is walking slow back to start line)
Then:
Cool Down
Day 23 WORKOUT
Instructions
10 minute Row @ Easy Pace
Then:
5x4 SLDL @ 165#
Then:
10x10 Front Squat @ 60% 1RM
2 minute rest between
Then:
100x Air Squat
Day 24 REST
Instructions
Rest
Day 25 WORKOUT
Instructions
Warm up with PVC Shoulder Dislocates
Then:
OHS with BB
Then:

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Work up to Heavy OHS


Then:
4x4 OHS (50%, 60%, 70%, 80%)
Rest 2 minutes between sets
Then:
Back Squat 4x4 (50%, 70%, 70% 80%)
Rest 2 minutes between sets
Then:
Cool Down focus of GRIP

Day 26 WORKOUT
Instructions
Sprint specific drills
30- 45 minutes
Work on starts, running form, etc
Day 27 WORKOUT
Instructions
Work up to Snatch 1RM
Then:
8x3 Power Snatch @ 70% 1RM (Focus on Speed)
Rest 2 minutes between sets
Then:
5x15 Back Squat @ 60% 1RM
Rest 3-4 minutes between sets
Then:
Cool Down
Day 28 REST
Instructions
Rest
Day 29 RECOVERY
Instructions

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Light 30-40 minute jog @ Very easy pace


Day 30 REST
Instructions
Rest
Day 31 WORKOUT
Instructions
5000m Row @ Easy Pace
Day 32 REST
Instructions
Rest
Day 33 WORKOUT
Instructions
100x TGU @ 15-20# DB
Day 34 REST
Instructions
Rest
Day 35 WORKOUT
Instructions
Light 30-40 minute jog @ Very easy pace
Day 36 WORKOUT
Instructions
Workout 1:
Warm up with light Bench Press
Then:
10x Bench Press @ 60% 1RM +
10x Pull-up
Five Sets, Rest 2-3 minutes between sets
Then:
10x Push-ups + 10sec Rest, Ten Rounds (i.e. do 10 push- ups then rest 10 seconds, do 10 more push-ups, 10
times, etc)
Workout 2:

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10-20 minute Run to warm up


Then:
10x100m Sprints @ Track (Rest is Walking Back to Start Line)
Then:
Cool Down

Day 37 WORKOUT
Instructions
10 minute Row @ Easy Pace
Then:
3x20 Squat
Then:
4x15 Back Squat @ 50% 1RM
Rest 1 minute between sets
Then:
4x (20sec Work/10sec Rest) Accelerating Back Squat @ BB & 50-80# of Chain
Three Blocks, Rest 2 minutes between Blocks
Then:
300sec Wall Sit, Rest as needed on way
Note:
If you do not have chain use BB & 50# of normal weight (i.e. BB & one 25# plate on each side)
Day 38 WORKOUT
Instructions
5000m Row @ Easy Pace
Nose breathing only, No Straps
Keep s/m pace @ 20 or under
Day 39 WORKOUT
Instructions
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:

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12x Front Squat @ 60% 1RM +


100m Resisted Sprint @ 25# Chain
Five sets, Rest 5 minutes between sets
Then:
Cool Down
Note:
If you do not have chain do a 100m regular sprint after each Front Squat set

Day 40 WORKOUT
Instructions
Sprint specific drills
30- 45 minutes
Work on starts, running form, etc
Day 41 WORKOUT
Instructions
10 minute Row @ Easy Pace
Then:
Work up to 85% Deadlift 1RM
Then:
6x3 DL @ 90% 1RM
Rest 4 minutes between sets
Then:
8x (20sec Work/10sec Rest) Row @ >100m Pace per interval
Two Sets, Rest 4 minutes between each
Then:
4x (30sec Work/30sec "Rest") Push Press (HEAVY) @ 2 x 30# DB
"Rest" is in OH Position
Day 42 WORKOUT
Instructions
3x20 Squat
Then:

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Work up to 40-50% DL 1RM


Then:
10x10 DL @ 50% 1RM
Rest 2-3 minutes between sets
Then:
10x10 Front Squat @ 40-50% 1RM
Rest 2-3 minutes between sets
Then:
Cool Down
Day 43 WORKOUT
Instructions
60 minute Row @ Easy pace
Day 44 WORKOUT
Instructions
10 minute Row @ Easy pace
Then:
10x Bench Press @ 60% 1RM +
10x Pull- up (2sec Pos/4sec Neg)
Ten sets, Rest 2 minutes between each
Then:
300sec FLR
Day 45 WORKOUT
Instructions
45-60 minute Run @ Easy Pace
Day 46 WORKOUT
Instructions
10-20 minute Run @ Easy Pace (Get progressively faster towards end)
Then:
5x1000m Sprint (Get faster each interval so you may need to Sandbag slightly off the start)
1:2 Work:Rest Ratio (i.e. Rest twice as long as previous interval took)
Then:

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10 minute Easy Run To Cool Down

Day 47 WORKOUT
Instructions
3x20 Deadlift @ 30% 1RM
3x20 Deadlift @ 30% 1RM off 4 Box
Then:
5000m Row @ Easy Pace
Day 48 WORKOUT
Instructions
45 minute Stationary bike @ very easy Pace

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