Work Out Routines.

8 raw eggs
two chickens
Peanut butter
protein powder
weed
nuts

Aim to eat 250-500 calories over your maintenance level, I tend to split 1/3 Fat, Carbs, Protein, you may need to alter that a bit to whatever your body reacts best to.

If you want strength & power stick to higher weight and lower reps with compound moves, high reps will give you size through hypertrophy but you won't make any meaningful power or strength gains, however it's good for endurance.

The below would be a good starting point, then modify as needed:

Strength (4-6) reps high bar, low bar and front squats / regular, sumo & romanian deadlifts / glute bridges / calf raises (standing)

Power (6-8 reps) - box jumps / sled push & pull / explosive lunges with weight / compact Kettlebell swings / cleans from the floor / side lunges

Hypertrophy and endurance (8-15 reps) - Bulgarian Split Squats / Leg Blasters / calf raises (seated with 90 degree bend at the knee) / Glute kickbacks

Good luck!

Mass gaining protein (Optimum Nutrition Serious Mass) and doing slow, concentrated reps and holding the flex for 5-10 seconds on most reps. 10-8-6 reps are also great. Even 5-5-5 on days you’re feeling real strong. I’ve jumped from 175 to 205 by sticking to that. Just make sure you’re doing great cardio during. I climb stairs for 20 min every day or bike to make sure my protein intake doesn’t give me a gut.

If your insurance will pay for it, go to a physical therapist.

https://www.newschoolers.com/videos/watch/971607/MTI-Leg-Blaster
I found this workout last fall after spending a good 7-8 years training with more traditional leg weight lifting. I experienced a lot less fatigue when starting the season and had an ass of steel which always helps with the ladies. Here's the full article on it: https://mtntactical.com/exercises/mnt110-leg-blaster/#:~:text=1x%20Leg%20Blaster%20%3D,10x%20squat%20jumps

Besides that getting outside in whatever your off season sport of choice is is very important and fun!

you have to shock the body

I dont stretch, i do plyo (I guess thats dynamic stretching). For strength i do stability routines for every part of the body but only do power training for hips and below. Jon collinson's instagram has a bunch of useful ideas for warmups and pt i do some but i like to mainly go for power. I like wall sits too but there are better alternatives.

Squats!
Deadlifts!
overhead squats!
Lunges!
Legblasters!


Mix some German volume training in there, vary your reps week by week, after you’ve become accustomed do leg blasters between sets.

This from tgr ant bad either
https://www.tetongravity.com/story/ski/how-to-get-ready-for-ski-season

SavageBiffSquats!
Deadlifts!
overhead squats!
Lunges!
Legblasters!


Mix some German volume training in there, vary your reps week by week, after you’ve become accustomed do leg blasters between sets.

This from tgr ant bad either
https://www.tetongravity.com/story/ski/how-to-get-ready-for-ski-season

I clicked the link and now I can't stop talking like jeremy jones

Oh, that's terrible. But whatever it was, each of us, at least once broke an arm or leg. About 5 years ago, I broke my leg while riding a bike. My rehabilitation took a very long time. I lay in bed for a very long time, as it is necessary for the bones to heal. Of course, my muscle mass has decreased significantly. I was upset and very complex about it. A friend advised me to use synthetic peptide melanotan 2 I didn't think it was a good idea to use stimulants to restore and grow muscle mass. But I had no other choice. To be honest, I'm amazed at the result. I never thought it would really help me. I have now recovered 90%. But I don't want to stop. :)

**This post was edited on Nov 8th 2020 at 4:54:58am