Jogged some routes with some friends today. I decided to take the rest of this week off.
Monday:
Squat:225x6, 275x4, 295x4, 315x4, easy
Powerclean:95x6, 135x6, 165x4, easy
Bench:135x6, 185x4, 215x4, barely
12min run
Same old upperbody afterschool workout
Tuesday
Overspeed sprints:10x50yds, 45sec
Sled pulls(70lbs):6x20yds, 1min
Matt drills:5min
After school:On my own
Dynamic Warmup
Depth jumps:3x3, 2min
10yd sprints:4x10yds, 2min
Broad jumps:4x6, 1min
BB squat jumps:3x3, 1min
Fast feet drills:6xmovement
Striders:8x50yds, 30sec
Wednesday:
Box Squat:225x8, 295x4
Incline bench:135x6, 165x4
Deadlift:225x4, 245x4
Same old Lowerbody after school workouts
Thursday:
Squat:225x6, 275x4, 295x4, 320x4, easy
CloseGrip Bench:135x4, 155x4
Powerjerk:135x4, 155x4
Friday:
30mins of Touchfootball game
After school: on my own
Dynamic warmup
Power Stepups:4x8, 1min
Wall-Drill(Triples):4x3, 1min
Triple Jumps:4x3, 2min
Isometric Bench:3x3@215
This is how this week went. Pulled in a one handed grab on that touch football game today. I finally fixed the problem of why I was dropping so many balls, and the problem was that I did not look the ball all the way into my hands. I always had the bad habit of thinking of running after the catch. My powerclean is finally going up, as I fixed my technique on that. Im working more on my reactive strength and power because that is my main weakness right now.
Monday:
Box Squat:225x6, 275x6, 295x2, 315x2
Incline:115x8, 135x6, 175x2
Deadlift:225x4, 275x4
Upperbody After school workout
Tuesday:
During the period
Small box jumps:8x various movements, 30sec rest
High Knee Bag drills:4x various movements, 30sec rest
Matt Drills:10mins
Hurdle/Agility latter circuits
Tennis Ball Starts:2x
Wasnt able to do my after school workout on my own for 2 reasons. It was still wet from the rain we had yesterday, and I bruised my knee bad when doing the box jumps today. Maxing out on sets of 2 tomorrow and hoping to get 225x2 on bench, 335x2 on squat, and 175x2 on PC.
Wednesday:
Squat:185x6, 225x6, 275x4, 315x2, 335x2
Bench:135x6, 155x6, 185x4, 205x2, 225x2
Powerclean:135x4, 155x2, 175x2, 185x1
After school:Lower body workout
Everything was light and easy today except for the Powerclean. But My powerclean has still gone up 20lbs, which was one of my problems this six weeks. Cant wait to max out next week.
Thursday
Box squat:225x6, 275x6, 315x2, 365x2
Incline DB press:4x8, 45’s.
Complexes.
ABS
Not able to do my plyo’s again today. It was pouring down rain badly, and I didnt feel too good.
why do you back squat back to back days
Thats just what the coaches have us do? I wanted to go light but the coach wanted to see me do it. I cant believe that you didnt realize that on the training split I first posted. We lift heavy on mon,wed, thurs. I dont understand why we cant run on thursday and lift on friday. Usually I dont lift as heavy as I could on the box squat days.
i have no problem with the setup, im doing box speed squats today and heavy squats tomm.
Well its up to me to get some rfd/plyo training in because all the school provides is just the Heavy squatting/conditioning. But you do realize that We back squat heavy on wednesday and Box squat heavy on thursday. And the box height is about 3" above parallel for me.
your young, ur body will recover and get stronger on anything.
Agreed, my off-season training in high school was not the greatest (squat one day, deadlift one day, bench one day, clean one day, etc etc) but I still made pretty decent gains. 375 dl, 365 squat, 240 bench all at 170 lbs summer going into my senior year.
It helps even more to believe in what you’re doing. Buy into it and anyone can make gains, especially with you being younger.
Ive started believing into it since someone helped me schedule some extra plyo/rfd movements on my own with this program. Now that I feel like I can get some explosive work in with the school workouts, I feel like Im good to go. thanks for all the help.
thats the key, you got to believe in the system/coaches. thats the problem with young athletes who think they know alot about training.
Friday:
Testing:
Weight: 155lbs
Verticle Jump:26"
Couldnt tell if I improved my verticle by cheating or if the plyo’s I did on my own helped more. But thats the highest Ive ever jumped. And they make us have a one step into the jump.
so what u think ur vj would be with 0 steps
Probably the same. I barely even took a step also. I know I gained at least 1 inch from the reach by flexing my lat.
i like that tech seen guys gain 3in from it
Maxing Out:
Squat:345, 20lb increase
Bench:240, 15lb increase
I was pleased with the results I had today. I thought I would have 355 on squat today, but I missed it. But I still squat 2.2xBW.
see ur school program isnt that bad after all, u just need to turn that strength into speed and power now. you should run summer track.