update, my favored more specific way to set up the JackM split
Strength block 8 Weeks
Workout A performed on mondays
Warmup- get sweaty, mobiliy, and make sure to finish with hip flexors stretch and then solid glute activation such as advanced glute bridges
1)Stiffness exercise- for ankle stiffness and warmup purposes
Weeks 1-4- High pogo jumps 3x5
Weeks 4-8- low box depth jumps 3x5
2) Max jumps - DLRVJ or SVJ- 8-16 total at rim or similar target, or dunk attempts
2B)(optional) 2-4 sprints or single leg bounds
3) Advanced glute bridge- 2x15 with 3 second pause at top OR 1 min of ISO hold
4) Squat- 3x5, jumps of 20 pounds , starting with last set being 80% of your estimated 1RM, add 10lbs every week if the last set is owned, if last reps are not very fast only add 5lbs, if last reps are poor form or fail repeat weight next week
5) Glute ham raise- 18-24 reps, add weight if needed
5B) standing calf raises 3x8-10, weight on big toe
Workout B- performed on Thursday or Friday
Warmup
1)Stiffness exercise- for ankle stiffness and warmup purposes
Weeks 1-4- High pogo jumps 3x5
Weeks 4-8- low box depth jumps 3x5
2) Max jumps - DLRVJ or SVJ- 8-16 total at rim or similar target, or dunk attempts
2B)(optional) 2-4 sprints or single leg bounds
3) Bulgarian Split squats with 3 second holds at bottom- 3x6, focus on form and crushing the glutes and slowly add weight either barbell or dumbbell
4) Squat- 3x5 20lbs less than heaviest set from workout A
5) Glute ham raise- 18-24 reps, add weight if needed
5B) standing calf raises 3x8-10, weight on big toe
after 8 weeks of strength is up, take a workout day off , then
Explosive block- 3-4 weeks
workout A
warmup
1)depth jumps x 10 at target
2)DLRVJ or SVJ - 4-8
3)Depth jumps at target x 10
3b) optional sprints or bounds x 2-4
4) 4-8 x 5 weighted jump squats- rhythmic
5) Advanced glute bridge 2x15 or 1 min iso hold
6)Squat 3x5 20lbs less than your last heaviest squat set
7) GHR 3x6 unweighted
7b) optional calf raises 3x10
workout B
good warmup (GLUTES)
1)DLRVJ or SVJ x 4-8
2) (optional) squat or back raise stim a few sets
3) get more PRs and dunk or what not
4) ok, get some more PRs aim for 15-30 total jumps depending on how it is going
OPTIONAL through whole program- wednesdays and/or Saturdays do kellys 7 day VJ cure, great for glutes/core and mobility purposes!
after 3-4 weeks of this and getting PRs, take a workout off and start strength block again, REPEAT
Anyways, not rocket science, but IMO pretty solid setup that can take most trainees pretty far
any thoughts??
