good way and plan to do this? thanks in advance! tryouts are comin up soon
- Increase maximum force by squatting
- Increase rate of force development by overhead medicine ball throws and high hang snatch
- Improve jumping technique by jumping
- Decrease antagonistic inhibition by hip flexor stretch
http://www.defrancostraining.com
SAMPLE 6-WEEK TRAINING PROGRAM
Some athletes are strong. Others are fast. The best athletes are both strong and fast. When designing programs to increase athlete’s verticals, we’ve found that training for both speed (rate of force development) and maximal strength, simultaneously, gets the best results. If you only train for increased strength, without ever paying attention to how fast you’re moving the weight, you may get very strong, but not necessarily faster or more explosive. This is why, in general, powerlifters can’t jump as high as Olympic weightlifters. Too many powerlifters train using heavy weights, which move slowly, all year long. Instead of always trying to lift more than their friends do, powerlifters should spend some time trying to lift faster than their friends. The bottom line is if no speed work is done, you will end up with a strong, slow athlete. On the other hand, if you only train for speed and never increase your maximal strength, you will not have enough of a strength base to develop explosive power. So what the hell is an athlete to do, you say? We will tell you one more time. Train for both maximal strength and speed simultaneously in your training cycle! The following program is designed so that on Monday your main exercise is designed to increase your max strength. Heavy weights will be used and the weights will move slowly. On Thursday, your main lift will be dynamic in nature. Speed is king on Thursday. Basically, the goal is to lift heavier on Monday and faster on Thursday.
We did not include any sample upper body workouts in this program, but we recommend you lift upper body 2 times during the week while on this program. You can either split your upper body in half and lift on Tuesday(chest & back) and Friday(shoulders, tris, bis). Or just do a full upper body workout two times during the week. Whatever you choose, remember to stick to the basics and keep your workouts short and intense. After your warm-up, don’t let these upper body workouts go longer than 45-50 minutes. Remember that we’re going to the gym to make progress, not friends. You don’t want to fry yourself out for the Monday and Thursday workouts. Stick with incline benches, chins, shoulder presses, etc. If you follow this program for the full 6-weeks, you will be amazed at the progress you will make. Who knows, you may even become a member of “The Mile High Club”. (Not that Mile High Club, stupid!)
Enough talk, let’s get to work!
WEEKS 1 & 2
Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Trap Bar Deadlift off 4” box – Warm-up to 4 sets of 5 reps, increasing weight each set, rest 3 minutes between work sets.
C. Bulgarian Split Squats – 3 sets of 8 reps each leg, rest 30 seconds between each leg and 2 minutes between each set.
D. Reverse Hyperextensions – 4 sets of 10 reps, rest 1 minute between sets
E. Weighted Swiss ball crunches – (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.
Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Box Squats with bands – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets
*Use maximal band tension with less bar weight.
*Use a box that is parallel or 1” above parallel.
*Have someone time your sets. The goal is to perform the 2 reps in 2 seconds or less. Don’t raise the weight until you’re able to perform all 8 sets in under 2 seconds. Remember that speed is king on Thursday’s! Adjust the weight accordingly.
C. Dumbell Swings off boxes – 3 sets of 8 reps, rest 2 minutes between sets
D. Reverse Hyperextensions – 3 sets of 10 reps, rest 1 minute between sets
E. Rotational Ab Work, using hi & low cables – hi to low woodchoppers – 3 X 10 reps each side, low to high – 3 X 10 reps each side, rest 30 seconds between sets
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WEEKS 3 & 4
Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Snatch Grip Deadlifts – Warm-up to 4 sets of 4 reps, increasing the weight each set, rest 3 minutes between work sets.
C. Bulgarian Split Squats – 3 sets of 6 reps, rest 30 seconds between each leg and 2 minutes between sets
D. Reverse Hyperextensions – 4 sets of 8 reps, rest 1 minute between sets
E. Weighted Swiss ball crunches – (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.
Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Box Squats with bands – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets.
*Perform this exercise in the same manner you did during weeks 1 & 2. The only difference is during weeks 3 & 4 you will use slightly less band tension, but increase the barbell weight slightly.
C. Dumbell Swings off boxes – 4 sets of 6, rest 2 minutes between sets
D. Standing Backward Medicine ball throw – Perform 2 sets of 5 throws, rest 1-2 minutes after the first 5 throws.
E. Rotational Ab work, using hi & low cables – hi to low woodchoppers, 3 X 10 reps each side – low to hi, 3 X 10 reps each side, rest 30 seconds between sets.
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WEEKS 5 & 6
Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Depth Jumps – 4 sets of 3 reps, rest 1 minute between each set of 3 jumps.
C. Power Snatch or Power Clean – Warm-up to 4 sets of 3 reps, increasing weight on each work set. Rest 3 minutes between work sets.
D. Reverse Hyperextensions – 4 sets of 6 reps, rest 1 minute between sets.
E. Weighted Swiss ball crunches – (use either a rope attached to a low cable or hold a dumbell on your chest for resistance) 4 sets of 8 reps, rest 1 minute between sets.
Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch.
B. 50-rep Rhythm Squats, with light band tension – Warm-up to 1 max set of 50 reps!
C. Box Squats with bands – Warm-up to 6 sets of 2 reps, resting 30 seconds between sets. Perform this exercise in the same manner as you have been, but decrease the band tension slightly from what you were using the last 2 weeks and increase the barbell weight. The goal is still to perform all sets in 2 seconds or less!
D. Push Jerks – Warm-up to 4 max sets. 1st set = 5 reps, 2nd set = 4 reps, 3rd set = 3 reps, 4th set = 2 reps. Rest 3 minutes between work sets.
E. Medicine ball ab circuit – toe touches X 20 reps, russian twists X 20 reps, crunches X 20 reps – Perform this “circuit” 3 times. Rest 20 seconds between circuits.
please do a search, this topic comes up once a month 
http://www.charliefrancis.com/community/showthread.php?t=3601