Hi
I was previously a member on TVS but i quit that to go run track (400m). That did not work out due to injury and problems seeing my coach only once in months... Also there are motivational problems. running track isn't my thing after all.
I decided to get back to what i always loved: training for speed, power and vertical jump!
welcome again heHEHeh!
PLANS FOR TRAINING:
So i was planning on starting with a general strength phase for 4-5 weeks. In this i will do a lot of reps (not over 20) to get back into weights, get some limited hypertrofy and get my body used to the weights. I will do some general balance/coordination exercises in this phase as well.
General idea was to start at about 12 reps and short rest. I will increase to 15 reps first, and then increase the weight. In the last weak i will be deloading to 10-12 reps again while maintaining the weight. All of this will be done in a circuit way of training.
Then comes the power phase, 4-5 weeks. I will go for lower number of reps (5-8) and get the weight up. Some more rest here. Will be done exercise per exercise.
Then the last phase (4-5 weeks) will be more focused on explosiveness and plyometrics. I will do some plyo drills and go for jump squats as well. And then comes the last test: a vertical jump.
i'd still make sure to hit some intense heavy weights in that last phase, at least 1x/week.. don't let maximal strength drop when you're in a power/peaking phase.
That's pretty much my plan! Any comments appreciated!
GOALS:
- squat 220lbsx3
- get my wrist to the rim
- do my recovery work
- sleep well, very important for me
- eat healthy
cool man get that shit!@$
AGE: 21
HEIGHT: 6ft
WEIGHT: 155-160
SLEEP SCHEDULE: horrible
fix it ^^ it's important
BODY TYPE: lean, lower body dominant in terms of musculature
GOALS: in the short term get stronger and faster, and dunk a basketball
CURRENT ABILITY: very weak compared to what i was once able to do, mainly because didnt do weights for 2 years because of track.
wow damn why didn't you do weights while doing track?? wtf??
INJURY HISTORY: iliotibial friction syndrome 3x, shin splints a lot
TRAINING HISTORY & ACHIEVEMENTS: i used to be able to dunk a basketball, could back squat 275lbs
nice, you'll be back man
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: getting back into shape
BRIEF OVERVIEW OF CURRENT DIET: not so good but could be worse
IMPORTANT ACTIVITIES: -
Phase 1: general strength and fitness
The goal here is to get a general strength base. I will do this for 4-6 weeks. The workouts will be with higher reps and in a circuit way. I am aiming for improvement every workout (reps or weight)
First i will go from 12 to 15 reps, then get the weight up, and then in the last week go back to to 12 reps for the same weight, allowing fot some deloading. So generally an increasing volume.
Weight trainings will be on tuesday and thursday, and saturday will be bodyweight due to not having acces to weights.
As recovery i will be doing short jogs (30min), stretching and foam rolling.
Exercises:
Tuesday and thursday: weights (note: i only have a bar, a rack, a bench and weights in my home gym)
- back squat
- front squat
- split squat
- box squats
- maybe overhead squats
- lunges
- step ups
- glute bridge + hams extension exercise
- (deadlift and good mornings) depending on how my back feels
- front bridge
- side brudges
- crunches
- medicine ball exercises
- bench press
- floor press
- pullups + chinups
- triceps dips
- lateral raises
- pec flies
- back rowing
- Y-T-W prehab exercise
- external and internal rotation with band
- glute activation
- transversus and multifidus activation if i can find the courage
you are doing all of that in one workout?
HOLY SHIT.that's definitely going to be a crazy intense GPP.. interesting to see how you react to it.. don't be "afraid" to tone it down a bit as weights start increasing, might need to... might need to split it in half so part 1A is on tues, part 1B is on thurs..
Saturday:
- front bridge
- side brudges
- crunches
- glute bridge + hams extension exercise
- pushup variations
- pistols
- single-leg deadlifts
cool man, glad to see you back at it..
peace!
