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Quote from: 100m200m on June 06, 2009, 04:49:25 pm

Quote from: Joe on June 05, 2009, 03:56:08 am

um, wtf?

I thought the same thing until I realized that even if she has a vertical of around 16 inches, mine is only five inches higher and I'm definitely older and bigger than her.

i think he was saying "um wtf?" because she is flying...

for a female that age, that is absolutely flying..

ill post data eventually on here of the averages of kids ive tested when i worked at memorial sportscenter... shes well above average when compared against males 12-13 .

peace

I'd set up 2 upper body days and 2 lower body days and rotate through them training every other day with the weekends off.

Day 1 (Mon): upper body bench press, lateral, pullup, bicep, tricep

Day 3 (Wed): lower body squats, ghr, forearms, abs

day 5 (Fri): upper body military press, row, flye, bicep, tricep

day 8 (Mon): lower body split squats, ghr, forearms, abs

day 10 (Wed): repeat day 1

day 12 (Fri): repeat day 3

etc.

Prior to each workout (or at a separate time of day) do a warm-up and one quality performance oriented mag movement to first sign of drop-off. Choices include: broad jumps, vertical jumps, running single leg vertical jumps, sprints, depth jumps, shuttle drill, single leg triple jumps or anything else where you can get a good measure of both performance and improvement. You can either rotate through several of them or use the same one each workout. It doesn't matter. What is important is that you use full recoveries and try to improve each time.

On your strength movements try to increase each workout in either weight or reps. Keep a logbook and write everything down. Each workout you need to know what you did last time and then write down what you did this time.

Go ahead and ride this until you start to stagnate on an exercise. At that time take a week and combine the workouts together into 2 full body workout. Just train twice the entire week with 2 easy sets of 5 reps per bodypart. Once you've done that backoff week, you can either come back and get back on the same plan, or you can modify the plan into more of an explosive oriented set-up. To do that all you'd do is pull out the squats and split squats and replace them with jump squats or olympic lifts. Keep everything else the same.

Deadlifts 1-3 reps
Squats 5-8 reps
Glute Ham 5-8 reps
Bench 5-8 reps
Military Press 3-5 reps
Arms - 8-10 reps
Single leg movements 8-10 reps
All other isolation movements 12-15 reps

Yeah, you're crazy, but I'm liking it. I would like to point out that studies indicate isometrics do result in better increases in tendon stiffness than do plyos. Neglecting calf ISOs would probably not be the best idea. And to reduce loading on your back, I'd do them one foot at a time and holding a heavy DB in hand.

Good luck, Andrew. I really want to see how this goes.