17 years old
About 195lbs
6’2
Main sport: Lacrosse
Main goal: Agility and power
PLAN:
Do testing for a few days, followed by 8-12 weeks of the program, and another testing at the end to see improvements. I’m still fixing up the program, but I’ll have the template up with in a few days. I’ll have lacrosse normally 2 times a week (unless there’s a tournament, when I’ll have more). I plan on going to the gym 2 times a week (Plyometrics, Explosive Compound/Olympic lifts, BW exercises), and a running day 2 times a week (Mobility drills, Change of direction drills, Sprints). The main way I’m going to go about my goal is to increase my strength to weight ratio.
TESTING:
3RM Squat
3RM Deadlift
3RM Bench Press*
Max number of Pullups
Vertical Jump test
Horizontal Jump test (2 feet, standing long jump)
100m Sprint
Shuttle Drill
4 Cone drill
*note that bench press will be used for testing, but probably won’t be included in the actual program.
Right now I have it so that I’ll be testing my 100m time. Does anyone think it would be a better Idea to test for a shorter distance?
Also, are there any important things I’m missing in my testing?
1.) Lower Body Pull — 5 x 4-6
2.) Unilateral Lower Body Push — 2 x 8-12
3.) Upper Body Horizontal Pull — 4 x 4-6
4.) Upper Body Horizontal Push — 4 x 4-6
5.) Ab Circuit — Circuit
6.) Prehab/Supplement Lifts — Low Sets, High Reps
Workout B:
1.) Lower Body Push — 5 x 4-6
2.) Unilateral Lower Body Pull — 2 x 8-12
3.) Upper Body Vertical Pull — 4 x 4-6
4.) Upper Body Vertical Push — 4 x 4-6
5.) Ab Circuit — Circuit
6.) Prehab/Supplement Lifts — Low Sets, High Reps
Note:
Upper Body Exercises will always be BW (weighted if necessary)
Examples: Weighted Pushups, Weighted Pullups, Hand Stand Pushups…
The Supplement Lifts will change weekly unless I’m working on a lagging body part.
Examples: Lateral Raises, Face Pulls, Calf Raises, Grip Work, Neck Work…
I left 3 days open because most weeks, I’ll have more lacrosse. On tuesday I normally practise with a better team than mine (unless I’m sore or tired), and I will have several tournaments through out the summer. So the open spaces allow me to move things around when I need to. When I have a completely open week like shown above, I will probably add in a day of GPP.
Right now I’m playing for two teams. One minor team (intermediate), and a Junior B team. I only a call up for the Junior team, but I’ve played in most of their games. I could have gone to paly somewhere else instead of intermediate (another junior B team), I was even invited to play for a junior A team, but the Junior B team I’m being called up to play with was the best quality team.
Age = 17 years old
Height = 189cm / 6’2 1/2
Weight = 193lbs / 87.5kg
3RM Squat = 185lbs (I could have probably done 10-20 more lbs, but I always worry about going too heavy)
3RM Deadlift = 275
3RM Bench Press = 145
Max number of Pullups = 10 (palms facing away)
Max number of Pushups = 37 (chest 1 inch from floor at bottom)
Vertical Jump Test =
Broad Jump Test = 194cm / 6’4 1/2
100m Sprint =
Shuttle Drill =
4 Cone Drill =
I didn’t have a ride to the gym today, and I was going to test squat and bench press, so I decided to test pullups, broad jump, and I also adding in max pushups for test. My pullups were about what I expected, maybe even 1 or 2 more. Pushups I was expecting at least 45. It was my first time ever doing broad jump test, but 194cm seems kind of low. I can probably at easy length to that score just working on my technique. Good thing though is that it’ll look good for my improvements.
EDIT: Incase you haven’t noticed, my strength to weight ratio my main concern.