Workout Routine 04-06-2011
Objective – Vertical Jump Gain

4 Days/Week – Monday, Tuesday, Thursday, Friday

Monday

Warm Up – Plyo Pushups 3x4-6, Med Ball Throws
a)   5/3/1 Overhead Press
b)   Dumbbell Press 3x8
c)   Pull Up Variations 50reps
d)   Dumbbell Rows 5x8
Foam Roll

Tuesday

Warm Up – BW Squat, Single Arm Dumbbell Snatch (Fire up CNS)
a)   Depth Jump 6x4
b)   5/3/1 Squat
c)   1-2 Jump Squat 3x4-6
d)   Reactive Squat 5x3
Foam Roll

Thursday

Warm Up - Plyo Pushups 3x4-6, Med Ball Throws
a)   5/3/1 Bench Press (Plyo Pushups 3 reps between sets)
b)   Incline bench Press 3x8
c)   Dips 5x10
d)   Pull Up Variations 50reps
e)   Dumbbell Rows 5x8
Foam Roll

Friday

Warm Up – BW Squat, Hang Cleans 6-10 reps (Fire up CNS)
a)   Box Squat 10x2 (60% 1RM)
b)   5/3/1 Deadlift
c)   Standing Box Jump (Auto Regulation)
d)   Squat Jump (Auto Regulation)
Foam Roll

Please give advices on this workout plan. Thank you.