My program for max strength

Expert Discussion Strength Training
1

Hi guys,

Ive been reading and researching about athletic training for 2 years now. Ive started working out 4 years ago but it was only last year that I decided to take it seriously. After experimenting with different kinds of routines, it has led me to this simple program. My goal is just to become very strong and explosive. I play basketball but right now im concentrating on getting more explosive. I realized that I lack strength which was the the biggest factor that was holding me back from achieving the explosiveness that I wanted.

Here’s my program:

Monday

Morning

Practice Basketball skills (Shooting, passing, dribbling) 45-60 mins

Afternoon

(rest intervals for the weights session is 3-5 mins between sets)

Squat 5x5
Bench Press 5x5
Power Clean 6x3
Pull ups/chin ups (any number of sets in between rest periods during the whole workout session to total around 30-40 reps; i usually do 20 setsx2 reps, 6 sets of 5 until my total reaches around 30-40; i stop 2-3 reps of failure so as not to fatigu myself)

DL 3-5x3-5 reps (70% of 1 rm)
Glute Han raise 3x12

Speed and Agility work

Speed Training

Butt Kickers (slow) 2x20 yards
Wall slides 2x20 yards
Carioca 2x 20 yards
B-skips 2x20 yards
C skips 2x20 yards
butt kickers (fast) 2x20 yards
Start and sprint 2x20
Quick Feet Drill (jog 10 yards-stride qo yards-sprint 10 yards) 3x
Cycling (cycle leg in a sprnting manner while leaning on a wall or bar) 3x10 each leg
Ankle flips 2x20 yards
Down and Offs (from high knee position bounce off the ground) 3x10

Linear Acceleration

Sprints (rest 2-5 in between sets)
2x65 yards
2x 30 yards
3x20 yards

Plyometrics

Med Ball Throws (different variations per set)
10x5 reps

Explosive Jumping Exercises:Total= 121 jumps

(with prerun)
alternate leg bounds/jumps/hops 2x10
one leg jump/hop each leg 2x10
(without prerun)
jump squats 4x10
(with prerun)
two leg bounds 4x5
(without prerun)
two leg bound over obstacle 7x3 reps

Agility Training

Pick 4 exercises
3-5 sets each exercise
work-rest ratio of 1:2 for exercises with a duration of 0-60 secs and 1:3 for exercise with a duration of >60 secs

Cool Down

stretching 10-15 mins

Wed

Practice Basketball skills (Shooting, passing, dribbling) 45-60 mins

Squat 5x5
Bench Press 5x5
Power Clean and Jerk 6x3
Pull ups (same method as mon)
Good Am 3x10
Step ups 3-5x5-7 (70% of 1 rm)

same volume and intensity as Mondays workout with slight variations

Speed and Agility

*Sprint (change distances but no sprint must exceed 65 yards, bulk must be in the 10-40 yards)
Med Ball Throws (rotational power is worked)
Jumps (use different rep variations but must still totall around 120 reps)
Agility (pic same or add a different exercise)
Cool Down

*may opt to use weighted sled or vest while sprinting

Friday

Practice Basketball skills (Shooting, passing, dribbling) 45-60 mins

Squat 5x5
Bench Press 5x5
Power Clean 6x3
pull ups (same method as mon)
Reverse Hypers on stability ball 3x8
Glute Ham raise 3-5x3-5 reps

Conditioning
Speed Intervals 4x400, 8x200

Off Days
Tuesday, Thursday
Dribbling/Ball Handling practice 30 mins
GPP (jumping jaks, speed shuffle, burpees, mountain climbers) 4x continuous

Sat

Rest
Sled work for recovery or increased GPP(optional)

Sunday

Rest

*Ab work (daily)
*Jump rope everyday for 5 mins as warm before workouts

Sorry if pasted my entire program, I just wanted your inputs.

My dilemma is that I dont know what kind of method to use, Im thinking of using Bill Starr’s classic 5x5 heavy/light/medium system, 3x5 method by pavel tatsouline or using timed intervals.

I omitted any direct biceps, triceps, and shoulder work since Ive read that doing so would only interfere with CNS adaptations for strength and the old strong men did only 2-4 exercises and they were very strong. However, I feel the strong urge to add military presses for 3-5x3-5 reps on mondays workout and rear delt work of 2-3 sets of 12-15 reps on fridays workout. SHould I just totally omit it?

Also, should I use snatches or cleans?

I even came close to just doing the big 3 : power clean, squat, benh press 3 days a week. Should I stick with the big three only and omit other exercise entirely?

How should I go about the ab work (weighted or non weighted)? How many reps total for abs? Ive heard that crunches are useless for functional strength and should just stick with situps and rotational core work (barbell twists, windmill, side press, bent press, saxon side bends)

Any input would be much appreciated. Thanks!

P.S.

I just watched Batman Begins, holy cow batman! Batman is one B.M.F.!!! :smiley:

Demon Speed

2

Ah…so many methods. I’m not really familiar with Pavel’s 3x5 method (is it just 3x5 for every exercise)?

I’ve used the timed-interval squats with my athletes (4-5 people) and achieved very little success with it. I guess I can’t blame the interval squats alone, but they were just a core part of a mediocre season.

I don’t really like that you’re squatting & benching 5x5 three times per week. This seems to be remnant of those “russian routines” that are CRAZY. I honestly don’t see how they could squat 5x5 heavy/medium 3 times a week clean. Alot of the top powerlifters will only squat once a week.

Also, I think snatches would be more useful than cleans (if you can do them properly/safely).

There are some vey obvious simle things you could change:

#1 do your cleans/snatches before bench/squat in your workout

#2 Lower your overall volume a little to a lot (for example try 60 jumps instead of 120)

#3 Make sure you’re not benching and squatting heavy 3 times a week.

I powerlift in meet occasionally and my routine is alot different. I will stop here. Maybe James or Clemson could comment futher at this point?

Let me know if you have more questions. This workout plan just looks like “too much” to me.

3

put in …split stance barbell press

4

Have you been doing this workout for a while? If so, how does your body feel? I think doing this for too long could spell overtraining, but I like all the exercises and drills you’ve chosen. Mortac has some good suggestions.