Author Topic: You wanted it, you got it!  (Read 951 times)

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Uconncat81

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You wanted it, you got it!
« on: November 24, 2012, 12:18:50 pm »
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Here's the same workout i've been doing for the last 3 months, went from a 29" rvj to a 33.9".

DAY 1 (all heavy as i can, fast as i can explode up)
(STRENGTH)
ATG SQUATS
HANG CLEANS
CALF RAISES
PISTOL SQUATS
JUMP SQUATS

(PLYOS) (I only do a few b4 or after my lifts)

DEPTH JUMPS
BOXJUMPS (single or both legs)
SPRINTS
BOUNDING
ANKLE HOPS (just on heels)
ALTITUDE DROPS
ETC.

DAYS 2 & 3 (rest days, stretching, maybe play ball or just go to the court & work on jumps)


DAY 4
BOX SQUATS
DEADLIFTS
HAM CURLS
CLEAN & JERK
WALKING BARBELL LUNGES

(PLYOS)
Same thing as Day 1, pick a few to do b4 or after workouts.



Since august, i have went from a 29" rvj to a 33.9" rvj. i retest in about 3 weeks, i will keep you guys posted.


AGE: 31
HEIGHT: 6'0
WEIGHT: 185
REACH: 7'10
SVJ: 28"
RVJ: 33.9"

LIFTS: (don't know what my max is but here's what i'm doing for sets)
SQUATS: 230 5X3
DEADLIFTS: 255 5X3
HANG CLEANS: 115 5X3
CALF RAISES: 135 5X5
JUMP SQUATS: 135 3X5
HAM CURLS: 75 5X5