hey first of all i would like to thank all of you that helped me and looked over my posts i really appreciate that. here is my new program i made with ur guys’ suggestions. Numba56, i respect u alot but i just couldnt go with ur 18 rep rule im sorry man but ive listend to everything else uve said i appreciate that. well anything i should change or add to this? anything i did wrong? its a week program. and i was wondering what major things i should vary every 3 weeks? and what are some small things i can vary every week or 2? and how do the sets and reps look for each week? sorry i just want it to be perfect so i can finish it cuz ive never finished a program yet… please critique…(the numbers 1-8 are the weeks)
Monday- High intensity
Plyometrics
Sprint 3x40-50 yard sprints (3-5 minutes rest in between each set)
Sprint 2x50-100 yard sprints (5 minute rest in between each set)
Butt Kicks 1x40-50 yards
Barrier Lateral Jumps 3x15-20 reps (focus on speed of movement)
Ankle Jumps 3x15-20 reps
Sprints 3x50-100 yard sprints (rest 5 minutes in between each set)
Sprints 2x40-50 yard sprints (rest 3-5 minutes in between each set)
High Knees 1x40-50 yards
Vertical Jumps 3x4
Box Jumps 3x5
and you know how i put bench/incline, thats cuz i wanted to alternate every week…but since i change reps and sets every week than that means lets say i do week 1 of bench press, then for week two i have to go back to week 1 again for incline bench. since its different exercises. so should i just not alternate exercises every week?
You spent a lot of time on an earlier program. I know you added more to it (just a couple of exercises). However, if you were making progress, getting stronger, then I don’t see the need to do more. If you were getting stronger, adding more just proves you can do more. All this tinkering and stuff kinda falls into the “shut up and lift” category.
If you were making progress then there is no need to add more. When progress stalls, then add more
Sorry for all the tough love, I truly admire your dedication and subsequent openmindedness.
I’ll give an example, I had the chance to train the hs basketball team this off season. we did an upper lower split trainng 3x/week. they also played summerball. Each workout consisted of 3 exercises, and a warm up and stretch down.
Many of the guys wanted to do more, and they did. They made the least progress.
The average starting lifts were a 185 squat and 135 bench Squats were on a box so depth was consistent. Bench was touch and go.
The group that did more (extra workouts on their own time) on average increased their squat to 215 and bench to 165 and verts went up 2.5" (not sure of starting verts, they jumped up against a grid with chalk and reached as high as possible. I just tracked starting vert reach and ending vert reach)
The group that did only what I wanted took their average squat to 325x5, bench went to 175x5 and vert increased 6 inches.
What did they do, nothing too fancy. Mainly squats, glute hams, hyper extensions all kinds of abs, bench, row, chin.
yeah ur right 101, thanks…hows it look now? anything i should change…?
Monday- High intensity
Plyometrics
Sprint 3x40-50 yard sprints (3-5 minutes rest in between each set)
Sprint 2x50-100 yard sprints (5 minute rest in between each set)
Butt Kicks 1x40-50 yards
Barrier Lateral Jumps 3x15-20 reps (focus on speed of movement)
Ankle Jumps 3x15-20 reps
Sprints 3x50-100 yard sprints (rest 5 minutes in between each set)
Sprints 2x40-50 yard sprints (rest 3-5 minutes in between each set)
High Knees 1x40-50 yards
Vertical Jumps 3x4
Box Jumps 3x5
hey kbflight8,
i play basketball myself and am using a modified version of what most people call
the westside training( its the conjugate periodization) and made some major progress. i was wondering if u re doing some ab work? cause u really need a strong middle for a good vert and also for heavy lifts, and since u re lifting in also in the lower rep range( 2-5 reps) u must be lifting heavy. also i was missing some god mornings because these are the best exercise for lower back strength and u ll need that for sprinting and jumping. u dont give some percetages so it s not clear what the intensity of your lifts is like. i really like the fact that u realized how important the posterior chain is for high vert and GHR simply rule. but one thing i would recommend is just doing plyo work once a week and i don t know how about u re lifting history but since plyos are very taxing u might only be doing like3 exercises in regard to not get injured.
keep on workin hard
P.S.: the pistons ruled the playoffs
hey whats up getfast, so ur saying i should add in good mornings and ghrs? where should i add em too? should i add good mornings to fridays and ghrs to mondays or wednesdays?
oh, well im gonna do 3 weeks but im gonna take off mondays plyos…hey guys im gonna change some things on my program and take some exercises out and post it a bit later (by the way dont think i havent started a program yet im, im on it just gonna change some things)
