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Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: March 15, 2010, 10:58:49 am »
something like a:
Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1
Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2
say adarq,
would something like this be alright?
Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges
Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops
for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?
sup man, based on the example given, i'd go like:
Day 1
- warmup
- some kind of "plyo": double or single leg bounds
- squats (shooting for higher weightages)
- walking lunges
- bench
- OHP
- rebounding quick lunges
- finish with core stabilization + arm/shoulder assistance
Day 2
- warmup
- some kind of plyo: double or single leg bounds
- squats (shooting for higher vol)
- stepups
- pullups
- rows
- lateral ankle hops
- finish with core circuit + arm/shoulder assistance
so, after the warmup/plyo, the rest of the routine should be about 45-50 minutes NOT including core circuit+assistance. That last ten minutes should be core + the arm/shoulder stuff you like doing, going all out, high pace.
doing it like this, you can go nuts on day 1 on push, and go nuts on day 2 on pull.
