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Yeah, could be interesting. Still, tempos are much more time-efficient, they don't tax much and you get some extra training benefits compared to LISS cardio.

I am going to do this ( quoted from  www.higher-faster-sports.com/periodizationmadesimple.html ) :

Phase I - Focus:  Strength (3 weeks)
Session A:
Depth jump: 2 x 10 from low box (use a box height you can easily rebound off and on, almost like a jump rope)
Jump squat: 2 x 8 @15% of max or 45 lb bar
Squat: 5 x 6 (add weight for first 3 sets, maintain it the last 2)

Session B:
Depth jump: 2 x 10 from low box
Jump squat: 2 x 8@15% of max or 45 lb bar
Squat: 8 x 1 @ 90% (add weight the 1st 4-5 sets working up to heavy but solid form single. Reduce the weight by 10% and perform 3-4 more sets of 1)

Phase II - Focus: General explosiveness (2 weeks)
Session A:
Depth jump 2 x 10 from medium box
Rhythmic 1/4 Jump squat 6 x 5 with 15, 20, 25, 30, 20, 15% of max.
Squat: 6 x 1@90% of 1rm]

Session B:
Depth jump 2 x 10 from medium box
Rhythmic 1/4 jump squat 6 x 5 with 15, 20, 25, 30, 20 & 15% of max.
Explosive squat 6 x 2 @ 60% of max squat

Phase III – Focus:  Reactive/plyometric ability (2 weeks)
Session A:
Depth jump 4 x 5 from high box
Jump Squat 2 x 5 with 15%
Half Squat: 6 x 1-3 @ 85%

Session B:
Depth jump 4 x 5 from medium box

Session C:
Depth jump 4 x 5 from high box
Jump squat  2 x 5 with 15%
Squat 3 x 3 with 5 rm

Phase IV - Peak (2 weeks)
Session A:
depth jump 2 x 10 low box
Half Squat: 2 x 5 complexed with jump squat:
Jump squat 2 x 5 with 15%

Session B:
Jumps for max height

I love this program, ideal time for me to do it, perfect transition from weights to jumps.
Lasts 9 weeks as written, gonna have me at peak around mid June. Might give one extra week on the 2-week phases II and III.
I will also most probably substitute jump squats with jump snatches, much more convenient without changing something too much.
Upon further inspection, i will stick with jump squats because later in the program they change to rhythmic, which i cant resemble with snatches.

Heh, i knew someone would ask about that. I didnt type the jumps/sprints/upper schedule, only quoted the lower body program as kellyb has it.

Well, it will be pretty similar to now. Thursdays is bball day, gonna be doing one tempos&jumps session on Tuesday and one on Saturday before the weights.
As the program progresses the bball season is gonna end so it will be replaced with another tempos&jumps session, maybe rearrange some things to prioritize jumps too. Of course the whole thing will be AREGed constantly.

So for starters it will go like:

Monday : upper body + calves

Tuesday : tempos + jumps

Wednesday : Session B ( low volume squats ) - beachwork - abs

Tuesday : bball

Friday : rest

Saturday : tempos + jumps + session A + upper + abs + calves

Sunday : rest

Day 1 is actually Saturday. It is planned this way based on the days that it is convenient for me to workout, plus being fresh for bball. So i am putting the session B ( which is less taxing ) the day before bball and the session A ( volume day ) on saturdays. I dont use mondays for lower body because saturdays-wednesdays have good gap between. Finaly , the calves are put on monday where i have no legs and not on Wednesday, again for being fresher for bball. Best jumps are expected on saturdays.

Body composition measurements:

Net morning weight : 87kg / 191,5lbs
Waist : 90cm / 35,4''

Online bodyfat estimation : 17.2%
BI scale bodyfat estimation : 16.9%
AVERAGE bodyfat estimation : 17.05%

Previous:

Net morning weight : 87kg / 191,5lbs
Waist : 91cm / 35,8''

Online bodyfat estimation : 18%
BI scale bodyfat estimation : 17.2%
AVERAGE bodyfat estimation : 17.6%

Finally, some good news. BW is the same however. I was very strict with diet past week till the weekend, maybe weight was 86=sth and it shot back up with Easter food and drink brutality.

23 April 2014

Bodyweight@session : forgot to check
Soreness : quads and hamstrings, mostly VMOs
Injuries/aches :  none

SPRINTS & JUMPS SESSION

-10' dynamic warmup

TEMPO RUNS:
5x80m @ 80%
5x80m @ 80%
5x80m @ 80%
-45 seconds between reps - 3 minutes between sets

ME SPRINTS
JUMPS
It is bball dau tomorrow so preferred to do a third tempos set than ME sprints and/or jumps.

26 April 2014

Bodyweight@session : ~87,5kg , 2014 low 
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE I , Week 1/3

Session A:

9'' DEPTH JUMPS:
2x10
-Mostly just ok, a few great ones and a few 'missfires'.

JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-Just ok, no great reps, no bad ones either.

HIGH BAR FULL SQUAT:
6@80kg
6@85kg
6@90kg
6@90kg
6@90kg
-Very hard. Have not done volume squatting for 2 weeks and it was obvious. Bar felt light though, it was all about the volume.

DIPS:
6@BW
6@BW
6@BW
-Damn hard. I can only do 3 normal reps each set, in the others i touch my feet on the ground and then push up. I don't push up with legs at all but i can't reverse it otherwise.

CHINUPS:
8@BW+10kg , ties all time 8RM 
8@BW+10kg , ties all time 8RM 
-No way to get a 9th one up.

HORIZONTAL LEG PRESS CALVES 'RAISES':
10@450lbs
10@450lbs
8@450lbs
-Nice, i like those!

30 April 2014

Bodyweight@session : 87,25kg , semi-fasted, new season low. Gonna stop reporting season lows from now on, just milestones.
Soreness : none
Injuries/aches :  none

SPRINTS & JUMPS SESSION

-10' dynamic warmup

TEMPO RUNS:
5x80m @ 80%
3 mins rest
5@80m @ 80%
-Felt more like 70%. I can do 15 seconds shutdown now, that is great for my unfit old fat ass!

RIM JUMPS:
3xSVJ : all 26'' , season best! 
3xdropstep : mostly 27'' , one 28''
3x1-step-DLRVJs : Mostly 28+, one 29'' , wrist at 9'8'' rim , season best, 
3x2-steps-DLRVJs : all 29'' , season best
1xfull runup DLRVJ : 29'' , season best
2xfull runup football dunks : both clean hard dunks.
-PROGRESS!!!


Then to the gym to do upper that i missed previous day:

BENCH PRESS:
7@65kg
7@65kg
-Weak sauce.

WIDE GRIP LAT PULLDOWN:
PULLUPS:
5@BW
5@BW
5@BW
-I figured that since i reached doing 2x7@200lbs, it was about time to dump the machine and do pullups.
Turns out it is much harder to pull up my 193lbs body than pull down a bar attached to 200lbs.

SUPERSET x 2 rounds:
BICEPS DB CURLS: 10@16kg each hand
TRICEPS ROPE PUSHDOWNS: 10@25kg
-Challenging but got them, despite not doing them the previous week.