Hello everyone … I am following a workout plan that I have stretched myself and I wonder if there is someone willing to give me some advice …
is part of a GPP (if necessary I can write the part of training camp but it is not much)
DAY 1
-
explosive MILITARY PRESS (power)
-
SQUAT (principal)
-
BENCH (principal)
-
PULLEY (principal)
-
HYP EXTENSION (complementary)
-
jump set MILITARY PRESS with dumbbell + LAT MACHINE one hand (complementary)
-
jump set BICEPS with dumbbell + TRICEPS with dumbbell (complementary)
DAY 2
-
explosive SQUAT (power)
-
DEADLIFT (principal)
-
MILITARY (principal)
-
LAT (principal)
-
HYP EXTENSION (complementary)
-
jump set BENCH with dumbbell + ROWER with dumbbell (complementary)
-
jump set BICEPS with dumbbell + TRICEPS with dumbbell (complementary)
PROGRESSIONS
POWER - 2x2 rest 3’
week
I - @40%
II - @42,5%
III - @45%
IV - off
V - @45%
VI - @47,5%
VII - @50%
VIII- off
IX - @50%
X - @52,5%
XI - @55%
XII - off
PRINCIPAL - rest 3’
week
I - 3X12@60%
II - 3X10@65%
III - 4X8@70%
IV - test
V - 4x8@70%
VI - 4x6@75%
VII - 5x5@75%
VIII- test
IX - 5x5@75%
X - 5x5@77,5%
XI - 5x5@80%
XII - test
COMPLEMENTARY - 3x10@60% rest 2’
I am 22 years old and come from a period of two years of inactivity, I have a correct execution of the exercises but I have to start from scratch with the weight training (I did athletics for up to two years ago, but I have zero hypertrophy, and strength ridiculous,because I did not follow a consistently reliable program)
In the past I did long jump, triple jump and 100m (6.90 m/14,05m/11"80) but now I’ve stopped racing and would like to devote myself more to the speed… but for now I have little time to devote to the field and I want to take more seriously the weight training
I thank you for any suggestions