Hey guys got a newsletter from alex marako.
NOTE: Using this workout, you WILL get stronger in all the right places as
an athlete without any equipment.4-Week Speed-Getting Bodyweight Training Program:
Day 1:
A. Bodyweight Squats on your toes 3 sets x 50 reps
B. Close-Grip Pushups 4 sets x 20 reps
C. Alternating Step-Ups 3 x 15 reps (each leg)
D. Inverted Rows 60 total reps (however many sets it takes you to get there)
E. Jumping Jacks x 100
Day 2:
A. Alternating Lunge Jumps 4 sets x 20 reps
B. Walking Pushups 3 sets x 20 reps
C. Drop Lunges 4 sets x 10 reps (each leg)
D. Pike Pushups 4 sets x 10 reps
E. Jump Squats 2 sets x 25 reps
Day 3:
A. Bulgarian Split-Squat Jumps 4 sets x 10 reps (each leg)
B. Wide-Grip Isometric Pushups 2 sets x 30-60 seconds
C. Wide-Grip Pushups 4 sets x 20 reps
D. Bulgarian Split Squats 4 sets x 15 reps (each leg)
E. Jump Rope - 500 jumps
Do that program 3 days a week, preferably Monday, Wednesday
and Friday, with the weekends off. Four weeks later, you'll be
way stronger and ALL without using any weights.
What dya think about this programme? Isn't the plyometrics a little to much volume, for example, alternate lunge jumps?
