Since I didn't overtrain for Nationals 07, I maintained almost the same training volume and intensity as while on-season. I'm training very frequently right now, and am finally at a point with my physique where I don't have to do a 4- or 5-day split, letting me spend more time working on the routine portion of the sport. Tracey Greenwood is helping me with new moves and re-choreography of my hip-hop inspired routine from 2007.
My lifting and running have been the same as below for the past 4 weeks (since coming out of my strength/power phase). I'd been training gymnastics 2-3x per week but have to back it off to train my routine strength and conditioning. Gymnastics is in there for maintenance and because it's not enough time to learn new skills with only a 2 1/2 month off season twice a year!
Mon - Back/Biceps
Tue - Routine (1 hour), Run 2.5 miles
Wed - Shoulders/Chest/Triceps, Gymnastics (45 minutes)
Thu - Routine (1 hour)
Fri - Legs
Sat or Sun - Run 3-5 miles
*All the running is in there b/c I am doing a ten-mile race the beginning of April.
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