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Anonymous File :-(, x)
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Plan: Divide each day into 2 workouts, 3 times a week, M-W-F. Each morning and evening workout is separated by 8 hours. Strength workout based on Starting Strength by Rippetoe, explosive workout based on various readings. Sets first followed by reps. Traditional warm-ups before each workout, now including light plyo work.
Morning routines (explosive)
Workout A: 2x10 Single-leg box jumps 5x5 bounding broad jumps 5x50m sprints, ramping up by 10% each time, from 50-90%
Workout B: 3x3 GHR 3x25m Bounding run 5x3 Rim jumps
Evening routines (strength)
Workout C 3x5 Back Squat (85-87% 1RM) 3x5 Bench Press 1x5 Deadlift
Workout D 5x3 Reactive Squats (40% 1RM) 3x5 Shoulder Press 5x3 Power Clean
Weeks 1 & 3 Mon = AC Wed = BD Fri = AC
Week 2 & 4 Mon = BD Wed = AC Fri = BD
Any comments would be appreciated, especially critique. Feel free to adapt to your own uses if you like.
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