Our expert says:
The same plan you'd follow without having been a smoker. The only difference would be that you'd have to keep a close eye on how you're going and maybe back off once in a while if you're feeling a bit of "withdrawal". but given that it's a few weeks, I don't even see that as an issue.
In terms of a programme, the best thing you can do is consult with a trainer in the gym. First priority is probably getting stronger and starting to work on muscle gain. Fitness is crucial, of course, but you can work towards that by actually playing the sport and doing one or two fitness sessions per week. It's hard to prescribe, because I don't know what you've been doing up to now. 20 minutes jogging twice a week, and some interval type training (sprints, with walk recoveries) would be an example, but that might be excessive unless you're reasonably fit. That's why it's important to get assessed and then take it from there.
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