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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: PointerRyan on September 03, 2010, 02:42:24 am
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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?
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the program is alright for a bodyweight program, except for the reactive exercises, volume is all jacked up.. 4x20 on lunge jumps wtf? heh
peace
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haha yea exactly.
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what are you doing this for? if it's for vertical and/or speed, then you might wanna change it up a little imo
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neh, i just saw this nwesletter and wanted to share with you guys and see what you guys think about the program
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I have one oracle database running in unix, and I want to tune the memory used.
additional, I want to create another database in this server.
I don't know how many memory left in it.
Could you tell which Unix commands can be used to find out the size of free memory?
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PointerRyan is just a younger, more overcomplicating version of me. He always comes up with new megacomplicated stuff and then changes it immediately without doing what he was planning to do.
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PointerRyan is just a younger, more overcomplicating version of me. He always comes up with new megacomplicated stuff and then changes it immediately without doing what he was planning to do.
Or me, haha.
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I have one oracle database running in unix, and I want to tune the memory used.
additional, I want to create another database in this server.
I don't know how many memory left in it.
Could you tell which Unix commands can be used to find out the size of free memory?
Ask brucelee, he is lord of the computerz.
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Sad I missed it...looking for such weight loosing program for my brother, he badly needs it.
PointerRyan hope you will post the schedule of next program conducting soon in future.
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Sad I missed it...looking for such weight loosing program for my brother, he badly needs it.
PointerRyan hope you will post the schedule of next program conducting soon in future.
huh?