Finally got myself a plan sorted to take me into the new ball season starting in 4 weeks. Pretty much ripped from VJB2 and the intermediate general template with my own upper body days.
Phase 1:
Upper Session A:
Weighted Chins- RPT- 4-6, 6-8, 8-10)
Standing Press- RPT- 4-6, 6-8, 8-10)
DB Rows- RTP- 4-6, 6-8, 8-10
Incline Flyes- Rest Pause
Lateral Raise- 3x10-15
Lower Strength Session A:
Depth Drop- 4x5 (26"box)
Jump Squat- 4x5 (bar only- pause and reset)
Squat- 8x1@90%
BSS- 2x8-10 (slow ecc & iso pause)
RDL- 2x6-10
Calf Raise- 3x20
Upper Session B:
Incline Press- 4-6, 6-8, 8-10
Bench- 4-6, 6-8, 8-10
Cable Rows- 12-15 + 4x3-5
BB Curls- 4-6, 6-8, 8-10
Rope Pushdown- 4-6, 6-8, 8-10
Lower Session B:
Depth Drop- 4x5
Jump Squat- 4x5 (bar only- pause and reset)
Squat- 4x6-8
RDL- 3x6-10
BSS- 2x6-8 (slow ecc & iso pause)
Explosive Workout:
Depth Jump- 4x5
Rhythmic Jump Squat- 4x4@20% of max squat
Pause Box Squat- 6x2@60, 65, 70, 70, 65, 60% of 1RM
RDL- 2x8-10
Calf Raises- 3x15-20
Phase 1 is only 2 weeks long. Phase 2 is 2 weeks and has an explosive focus and phase 3 is a 2 week peaking phase.
Phase 1 all up will look like this:
Sun- Upper A
Mon- lower strength A
Wed- Upper B
Fri- lower strength B
Sun- Upper A
Mon- Explosive lower
Wed- Upper B
Fri- Lower strength A
Sun- Upper A
Mon- Lower strength B
TM Sprints after each lower body and conditioning of some sort to be done after each upper body workout.
Will run this for the six week period then look for a setup to be able to add bounds/broad jumps in.
Let me know if I've missed anything.
