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Old 09-29-2006, 12:44 AM   #1
thelesson
Can barely lace up my sneakers
 
Join Date: Sep 2006
Posts: 2
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Monday
Warmup: 3-4 minutes jogging
Form Running:
High Knees – 20 yards x 2
Run at a relatively slow pace and raise your knees as high as possible in each stride like you are trying to knee yourself in the chest.
Bounding – 20 yards x 2
This exercise is best described as exaggerated running. Try to make each stride as long as possible. Each time you touch the ground use your legs muscles to drive you farther and farther. Exaggerate your arm swings.
Sprints:
10 yards x 5 (Focus on the quick start, this sprint won’t last long)
15 yards x 5 (Focus on the quick start. Continue accelerating through the finish line)
25 Yards x 3
Depth Jumps – 3x5
Use no higher than 18” for your depth jump. Rest 1 minute.
Leap Ups – 2 x 6
Reactive Long Jumps – 3x4 (Alternate Directions)
Long jump diagonally at a 45 degree angle. Immediately upon impact, jump back straight.
Jump rope – 4x30 seconds
*Do all movements as quick and as explosively as possible. This will teach your motor units to fire in this manner, making you faster*
Cooldown: 2 minutes jogging (followed by 1 minute walking) or 5 minutes shooting around.
Same Postworkout
Tuesday
Upper body
Wednesday
Full Bodyweight Squats – 2x4
Again, this is a continuation of your warm-up.
Squats – 5 sets
Set 1: 6 reps at 70% 1RM. [T: 2-0-x]
Follow set with 4 leap ups (no rest). This will act as some light contrast training. Rest 1.5 minutes before your next set.
Set 2: 5 reps at 80% 1RM [T: 3-0-x]
Follow set with 3 chest hops. Rest 2.5 minutes
Set 3: 3 reps at 90% 1RM [T: 2-1-x]
Follow set with 3 depth jumps. Use no higher than 12” for your depth jump. Rest 3 minutes
Set 4 (Jump Squats): 4 reps at 30% 1RM [T: 2-0-x]
Follow set with 2 leap ups (no rest). Rest 1 minute
Set 5 (Jump Squats): 4 reps at 25% 1RM [T: 2-0-x]
Follow set with 2 leap ups (no rest).
Snatch Grip Deadlift – 2 sets x 4
-80% 1RM
Single-leg Calf Hops – 3x20 (each leg)
Jump as high as you can using only your calf muscles. As soon as you touch the ground, immediately explode back up into the air.
Jump Rope – 1 minute
Thursday
Core/ arms
Friday
30 Yard Sprint x 2
Depth Jumps – 8 reps x 3 sets
Object Jump – 10 reps x 2 sets
1 Leg Leap Up – 4 reps x 2 sets (each leg)
Jump Rope – 5 minutes

Sat
Squats – 5 sets
Set 1: 6 reps at 70% 1RM. [T: 2-0-x]
Follow set with 4 leap ups (no rest). This will act as some light contrast training. Rest 1.5 minutes before your next set.
Set 2: 5 reps at 80% 1RM [T: 3-0-x]
Follow set with 3 chest hops. Rest 2.5 minutes
Set 3: 3 reps at 90% 1RM [T: 2-1-x]
Follow set with 3 depth jumps. Use no higher than 12” for your depth jump. Rest 3 minutes
Set 4 (Jump Squats): 4 reps at 30% 1RM [T: 2-0-x]
Follow set with 2 leap ups (no rest). Rest 1 minute
Set 5 (Jump Squats): 4 reps at 25% 1RM [T: 2-0-x]
Follow set with 2 leap ups (no rest).
Snatch Grip Deadlift – 2 sets x 4
-80% 1RM
Single-leg Calf Hops – 3x20 (each leg)
Jump as high as you can using only your calf muscles. As soon as you touch the ground, immediately explode back up into the air.
Jump Rope – 1 minute
Sunday REST
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