Week 1-4 (Week 5 no weights on Friday, test vertical leap)
Monday:
· Line Jumps 3 sets x 15 reps
Front/back, side/side, running man
· Full Squats 3 sets x 27 reps Try one of each position (Neutral stance, Narrow stance, Wide Stance), or Toes in or toes out, or right foot forward or left foot forward. Use this diagram as a guide, or reference the next video. There are 27 types of squats. Try one of each and see if you can do 3 sets.
· Snatch Grip Deadlifts 2-3 sets x 10-12 reps
· Push Ups 3 sets x 9 reps (one of each, review video)
Same configuration as the squats, but swap hands with feet.
· Pull Ups 2-3 sets x 10-12 reps
Wednesday
· Ankle Hops 3 sets x 30 reps
· Rim Jumps 3 sets x 8 reps
· Split squats 2-3 sets x 10-12 reps
· Leg curls 2-3 sets x 10-12 reps
· Incline Push Ups 2-3 sets x 10-12 reps
· Chin ups 2-3 sets x max
Friday
· Ankle Hops 3 sets x 30 reps
· Line Jumps 3 sets x 15 reps
· Full Squats 2-3 sets x 10-12 reps
· Snatch Grip Deadlifts 2-3 sets x 10-12 reps
Push Up Matrix 2-3 sets x 10-12 reps
· Pull ups 2-3 sets x 10-12 reps
Weeks 6-9 (Week 10 Friday No weights, test Vertical leap)
Monday
· Line Jumps 3 sets x 15 reps
· Rim Jumps 3 sets x 10 reps
· Squat Jumps 4 sets x 8 reps Weights:
· Full Squats 3 sets x 10 reps
· Snatch Grip Deadlifts 3 sets x 10 reps
· Bench Press 3 sets x 10 reps
· Rows 3 sets x 10 reps
Wednesday
· Ankle Hops 3 sets x 30 reps
· Standing Broad Jumps 4 sets x 6 reps
· Tuck Jumps 3 sets x 10 reps Weights:
· Split Squats 2-3 sets x 10-12 reps
· Leg Curls 2-3 sets x 10-12 reps
· Incline Bench Press 2-3 sets x 10-12 reps
· Chin ups 2-3 sets x max
Friday
· Line Jumps 3 sets x 15 reps
· Ankle Jumps 3 sets x 3 reps
· Squat Jumps 4 sets x 8 reps Weights:
· Full Squats 2-3 sets x 10-12 reps
· Snatch Grip Deadlifts 2-3 sets x 10-12 reps
· Bench Press 2-3 sets x 10-12 reps
· Rows 2-3 sets x 10-12 reps
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