It’s a routine for basketball/football, but also just for general strength, functional size, explosiveness.
It’s sort of a heavy/light/medium deal with an oly/squat/press and some auxiliaries.
M-
OLY
Hang Clean (5x3)
PRESS
Military Press (need to periodize)
Squatting
Back Squat (need to periodize)
AUXILIARY
Dips (5x5), Skullcrushers(3x6)
W-
OLY
DB Snatch (3x5+5)
PRESS
Pullovers (3x8)
Squatting
Bulgarian Split Squat (3x8+8)
AUXILIARY
Chins(Staggered 20), Seated Rows(3x8)
F-
OLY
Hang Snatch (5x3)
PRESS
Bench (5s to 3s/need to periodize)
Squatting
Deadlifts (3-5x5 alternating with 8x3 speed)
AUXILIARY
GM-3x5-8
GHR/leg curls 3x8
Im a powerlifter so im not sure if im best to answer this but pullovers are not a good exercise to do since they move the roator cuff through 2 planes which can damage it.
Also, its best to do squats before pressing movements and i would replace leg curls with stiff leg deadlifts
A good way to improve grip (one of my loves) is to do farmers walks with body weight (no complaints that your toooo heavy), thors hammer work, thick bar work, plate curls, towel grip pull ups and the stuff you mentioned
Yeah, I’ve just always wanted to do pullovers. Maybe I shouldn’t since my shoulders do crack and pop enough as it is.
I do the presses first because they don’t take as much out of me and it’s just worked out better that way for me. Maybe I’ll try that way again.
I’ve been doing RDL’s for a long time, and I wanted to work the knee flexion portion.
What’d thor hammer work? I don’t have access to thick bars, but yeah farmers walks are tough.
Thanks for the help, anyone else?
i didnt have access to thick bars either so i made one
Just get a steel pipe and saw it to a size that will slip on a bar. It wont work with oly bars though
A thors hammer is like a dumbell with weights on 1 side only. You keep your elbow at your side, forearm straight out in front of you then rotate it frrom palm up to palm down position for 1 rep, keeping the forearm in the same position. it looks like this:
