man i cant seem to do hang cleans right, well my friend said my back was straight and all but when i jump an dland i seem to have a wide stance and my toes are poiting out, i try fixing my stance to shoulder width but i cant seem to keep balance like that, im thinking of switching hang cleans to good mornings?
the toe thing is normal… gm’s are good anyways.
how about the wide stance…and i felt it in my wuads alot and my friend said my back was straight so…?
man i hope my form was right…i worry about it alot but my friend said my back was straight on the squat part cuz thats the only thing i worry about and today my back aint in pain so i guess hes right?
i would leave out the hyperextensions and do gms instead. there s another thing i would change, u re doin jump squats first and then u re squating. i would
do one of these on friday and maybe the hang cleans on monday. if u really want to do heavy sets like 3x2 u won´t be able to do so for 4 exercises in a row . that´s really demanding on ur zns. i never tried to do more than 1 exercise for
a max or near max. but if u ever did a max, near max squat u should know that u can´t do jump squats and bench press that heavy. also i would cut the plyos to 1 time per week, that should be enough. do u work out through season? allready started this program? work hard get strong! i m very interested in the progress u made with this programm so maybe u could tell u re weights and vertical before and after. have fun workin out. peez
i gained an inch in one week 
, yo getfast heres my program revised, i had jumping and sprinting plyos all on friday but i decided to split the jumping plyos and running plyos to monday and friday. well now its in season, since i start high school practices i guess?
also not to start a thread about this but when u sprint is it true u swing with ur right arm when ur pushing off with ur right foot to stride right? i worry about this when i sprint and i hate it should i just worry about going as fast as i can instead…well heres the revised one…
Monday- High intensity
Plyometrics
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 2x40-50 yards
Butt Kicks 2x40-50 yards
Paused Jump Squat
Week
1.3x8
2.4x7
3.5x6
4.2x5
5.3x7
6.4x6
7.5x5
8.2x4
Squat
Week
1.4x6
2.5x5
3.6x4
4.3x3
5.4x5
6.5x4
7.6x3
8.3x2
Lunges
Week
1.3x8
2.4x7
3.5x6
4.2x5
5.3x7
6.4x6
7.5x5
8.2x4
Bench Press
Week
1.4x7
2.5x6
3.6x5
4.3x4
5.4x6
6.5x5
7.6x4
8.3x3
Lat Pull Down
Week
1.3x10
2.4x9
3.5x8
4.2x7
5.3x9
6.4x8
7.5x7
8.2x6
Tuesday- Low intensity
Play ball and let muscles recover
Wednesday- High Intensity
Interval Sprinting
Romanian Deadlift
Week
1.4x7
2.5x6
3.6x5
4.3x4
5.4x6
6.5x5
7.6x4
8.3x3
Glute Ham Raise
Week
1.3x8
2.4x7
3.5x6
4.2x5
5.3x7
6.4x6
7.5x5
8.2x4
Back Hyperextensions
Week
1.4x8
2.5x7
3.6x6
4.3x5
5.4x7
6.5x6
7.6x5
8.3x4
Incline Bench
Week
1.4x7
2.5x6
3.6x5
4.3x4
5.4x6
6.5x5
7.6x4
8.3x3
Push Press
Week
1.4x5
2.5x4
3.6x3
4.3x2
5.4x4
6.5x3
7.6x2
8.3x1
Thursday- Low Intensity
Play ball and let muscles recover
Friday- High Intensity
Plyometrics
Vertical Jumps 3x4
Box Jumps 3x5
Barrier Lateral Jumps 3x15
Hurdle Jumps 3x6
Split Squats
Week
1.4x5
2.5x4
3.6x3
4.3x2
5.4x4
6.5x3
7.6x2
8.3x1
Step Ups
Week
1.3x8
2.4x7
3.5x6
4.2x5
5.3x7
6.4x6
7.5x5
8.2x4
Bench Press
Week
1.4x7
2.5x6
3.6x5
4.3x4
5.4x6
6.5x5
7.6x4
8.3x3
Lat Pull Down
Week
1.3x10
2.4x9
3.5x8
4.2x7
5.3x9
6.4x8
7.5x7
8.2x6
Saturday- Low Intensity
Play ball and let muscles recover
Sunday-Off
the arms drive the legs.
so im right about the if ur pushing off the ground with ur right leg ur right arm swings…?
and also, sorry, do you guys ever get this when u squat, like sometimes some more pressure is on one leg than the other but not too much but u know u can just kinda feel it?
looks better now but think about the thing with 3 exercises with heavy sets. for the thing with the squat if i did get it right u´re feeling more pressure on one feet while squating, i would guess to check ur stance and the bar placed right on the back. if this still don`t helps just check if u got some imballance between
right and left leg, u should notice this if u´re doing splitsquats. hope that helps
left arm swings backward and right leg extends backward (contra lateral)
isnt it normal for ball players, i mean my left leg is stronger than my right…