I decided to create a lower body weight program for myself cos we didn`t get any from our team trainer (don´t know why)…
So here it is and I would like to know your opinion. I play basketball, I´m 1,93cm and 92kg… Weight training 2 times a week to improve power and speed…
Week
- a)/b) squat 8,8,8,6,6/ same squat
power clean 3x8/ power snatch 3x8
deadlift 8,8,8/ clean 5,5,5
split squat 3x6/ leg extensions and leg curls 3x10
2 a)/b) squat 7,7,7,5,5/ same
power clean 3x6/ power snatch 3x6
deadlift 6,6,6/ clean 4,4,4
split squat 3x6/ leg extensions and curls 3x10
3 a)/b) squat 6,6,6,4,4/ same
power clean 3x5/ power snatch 3x5
deadlift 5,5,5/ clean 4x4x4
split squat 3x4/ leg extensiond and curls 3x8
4 a)/b) squat 5,5,5,3,3/ same
power clean 4x3/ power snatch 4x3
deadlift 4,4,4/ clean 3x3x3
split squat 3x4/ leg ext. and curls 3x8
5 a)/b) squat 4,4,4,3,3/ same
power clean 4x3/ power snatch 4x3
deadlift 3,3,3 / clean 3x3x3
split squat 3x3/ leg ext. and curls 3x6