AGE: 21

HEIGHT: 5 10.5

WEIGHT: 182lbs

SLEEP SCHEDULE: 6-8 hours with occasional 90 to 160 min naps

BODY TYPE:  muscular yet a lot of weight in lower body, mix of athletic looking, strong, and unathletic looking



CURRENT ABILITY: pretty detrained in terms of jumping and lifting, only ugly finger grab of rim

INJURY HISTORY: nothing radical knock on wood, knee soreness from time to time

TRAINING HISTORY & ACHIEVEMENTS: 10 4.5 rvj, 295lb bench and 225x13 or something, 335x3 swuat i believe

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: been playing a lot of ball, in decent shape little bit of tempo, just ran a 1.5 mile in a bad 10 mins but in good shape- 101 sit ups and 90 pushups in 2 mins too,

BRIEF OVERVIEW OF CURRENT DIET: 3 decent meals a day with breakfast(eggs and fruit mostly) lunch sandwiches and fruit, dinner salads and main course of chicken or whatever, eat the occasional junk food , muscle milk post workout, creatine shortly, ZMA, fish oil, and multivitamins

side note  money not a real problem, def not rich or anything but dont spend a lot on day to day stuff so have enough to afford decent proteins, workout equipment videos etc..or send a little over darqs way when he gets me to 11 feet  

Videos
325x5 -                  http://www.youtube.com/watch?v=q7X5MeyG_94
vertec                    http://www.youtube.com/watch?v=qzbxFkPY930
few jumps              http://www.youtube.com/watch?v=8i8bU6JHLaY&feature=related
weak dunk              http://www.youtube.com/watch?v=5yQn8r-Zvho&feature=related
old depth jump        http://www.youtube.com/watch?v=lW4ArnvjUQc
me being the man    http://www.youtube.com/watch?v=t7GF60nWAZQ


LET the PROJECT begin

ok man we will get this to work, let me marinate on it a bit, go over your old journals, and then i'll reply later tonight (like 12AM+ so don't wait up for me, maybe 4am or so lol).. I already have a good idea of what I think you should do.

peace man

ok so, for now let's just go into the actual training template.. you've been doing concentrated blocks + explosive blocks + deloads plenty of times, it's not working the way you want.. you need to hit a bunch of qualities consistently, over the next few months instead of putting them into blocks.. we'll just ratio the work right now like this:

strength:peak = [3-4:2]

strength-volume-lower -> strength-volume-upper -> strength-lower -> strength-upper -> msem -> msem

reactive work or jumps will be done every session:

jumps + lower, plyo + upper, jumps + lower, plyo + upper, jump + plyo + msem, jump + plyo + msem

sessions can be spread out like this:

Tues: jumps + lower
wed = rest or bball skill work etc
Thurs: plyos + upper
fri = rest or bball skill work etc
Sat: jumps + lower
sun = rest or bball skill work etc
Mon: plyos + upper
tues = rest or bball skill work etc
wed = rest
Thurs = jumps + plyos + msem
fri = rest or bball skill work etc
sat = rest
Sun = jumps + plyos + msem
mon = rest
repeat

So basically, each little block is a short buildup towards peak.


Strength-volume-lower:
- WARMUP
- JUMP-WARMUP
- JUMPS: max effort, 12-15 jumps total
- SQUAT: same weight 3 x 5
- UNILATERAL: same weight 3 x 5
- S1: GHR: 4 x 5
- S1: BARBELL CALF RAISE: 4 x 5 non max
- STRETCH

Strength-volume-upper:
- WARMUP
- SPRINT-WARMUP
- SPRINTS: 3-5 x 10-20 yards, max effort
- REACTIVE: MR TUCK JUMPS: 4 x 10
- REACTIVE: MR POGOS: 4 x 5
- REACTIVE: QUICK LUNGES WITH PAUSE: 3 x 10 each leg
- upper-body-work
- OPTIONAL CORE + GLUTE BRIDGES (4 x 25-50)
- STRETCH

Strength-lower:
- JUMP-WARMUP
- JUMPS: max effort, 12-15 jumps total
- SQUAT: ramp up 1 x 5
- UNILATERAL: same weight 2 x 3
- S1: GHR: 3 x 5
- S1: BARBELL CALF RAISE: 3 x 5 non max
- STRETCH

Strength-upper:
- WARMUP
- SPRINT-WARMUP
- SPRINTS: 3-5 x 10-20 yards, max effort
- REACTIVE: MR TUCK JUMPS: 4 x 10
- REACTIVE: MR POGOS: 4 x 5
- REACTIVE: DEPTH DROP: ~24" to start, 3 x 5
- upper-body-work
- OPTIONAL CORE + GLUTE BRIDGES (4 x 25-50)
- STRETCH

msem #1:
- WARMUP
- JUMP-WARMUP
- JUMPS: 12-15 max effort jumps
- REACTIVE: MR TUCK JUMPS: 4 x 10
- REACTIVE: MR POGOS: 4 x 5
- MSEM SQUAT: 2 x 3 singles @ 90%, 15-30 seconds rest between reps
- optional: bodyweight upper
- OPTIONAL CORE + GLUTE BRIDGES (4 x 25-50)
- STRETCH


msem #2:
- WARMUP
- JUMP-WARMUP
- JUMPS: 12-15 max effort jumps
- REACTIVE: MR TUCK JUMPS: 4 x 10
- REACTIVE: MR POGOS: 4 x 5
- REACTIVE: DEPTH DROP: 4 x 5 @ 24" to start
- MSEM SQUAT: 1 x 3 singles @ 90%, 15-30 seconds rest between reps
- optional: bodyweight upper
- OPTIONAL CORE + GLUTE BRIDGES (4 x 25-50)
- STRETCH








ok so basically, this program is simple, yet introduces alot of reactive work.. alot more volume than you are usually used too.. start off with good judgement during the plyo sessions ,dont go completely max effort on the tucks/pogos etc.. we really need to improve your reactive strength/explosive strength, so that's why there's such a big focus.

as for upper, i dont wanna program that in but it should be non-fatiguing, yet still enough for your liking.. just dont strain to hell on reps, which i doubt you are going to do at this point.. you can even just throw in all bodyweight upper for a session, such as dips/pullups + pushups/chinups etc, adding weight if you want..

you could even start this tomorrow if you want, just tweak the days around, also, it's not a 'strict' setup for days based on the week.. so we can get extra rest days based on how you feel, which is what we need to do.. you might need another rest day after the volume work etc, especiallyconsidering you will be doing some skill work etc..

so basically look at it like this: build up strength + hypertrophy stim early on in the '6 session block', then reduce fatigue while still providing a potent strength stimulus during msem, all the while doing reactive work to improve those qualities that you lack.. you have good strength man, it's your "forte".. we will progress the reactive training volume, intensity, etc..

ok any questions man? for unilateral, i'd prefer walking lunge, but you can use bss etc.. i'd go walking lunge, reverse lunge, or BSS in that order, i'm talking about my preference

peace homie!@$

ya well, you are going to hold back a bit starting out.. definitely don't hit any 5RM/3RM's etc right now hehe.. like you listed below, start off lighter, we're going to break into the program over 2 weeks or so.. the msem @ 90% can be 90% of what your 1RM is based on your lighter sets on squat etc..


small mods with <--



yup, let's-do-dis-shizz!@$@!

you could use the caffeine pre-workout mix 2x/week, but i wouldn't use it more than that.. i'd use it prior to MSEM #1 & strength-volume-lower (because you're coming off MSEM 2 when you hit strength-volume-lower again, as you rotate through, so the jumps prior to the squat volume should be pretty good).

peace !@!

darqui, how do you feel about pre jump and sprints, programming planned fire up/quick feet drills rather than just the normal side to side line jumps or something i usually include before workouts...have never really done much of this and my feet arent nessacarily quick per say.

naw...and ive done a lot of that in the past anyways...nbd ill just throw in regular warm up stuff

i'd be careful with that stretch, i'd rather you lean onto something that can support more of your weight so it is less loaded.. don't want to tweak the knee, which you can do if the muscles really relax while being fully loaded.

for hip flexibility, i just like hip flexor, quad, hamstring, groin, glute.. hurdle mobility could be added but i find static stretching after workouts to be more effective for it..



nice stuff mang, definitely clean up that diet.

peace!