This is a strength program for a 16 year old decathlete. A general strenght program of about 90 days preceded this one. Medicine ball work erratic for last year.Please point out any improvements that could be made or mistakes.
abs incline bench 20x3 with light weight
squat 50% 7x3
jump squat 0 5x3
dead lift 50% 7x3
hang pulls 40% 6x3
bench 70% 8x3
back ext 15x3 with light weight
leg press 70% 7x3
toe raise 30% 10 x3
v sits 15x3
medicine ball x2 front scoop x5
back x5
overhead x5
chest x5
twist right x5
twist left x5
done three times a week with a light load progression weekly with a recovery week every fourth until Christmas
Thanks for the response I was thinking I should drop the leg press anyway and the toe raises are a low priority. Any problem with the medicine ball following immediately after lifting. Total time 90 minutes.
Any other thoughts.
Actually, I would recommend the med ball throws before lifting. It’s better to do the explosive stuff first before you’re fatigued from lifting. In addition, you will probably find that the lifts will go up because of the nervous system activation from the med ball throws. However, when the athlete first starts this program expect a slight drop in the lifts due to fatigue from the med ball throws, and as workload capacity increases, so will the lifts. In fact, at first, if you do the complete med ball routine, the athlete might not be able to complete all of the prescribed lifts. Just be ready for this.