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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: Air Bez on May 24, 2011, 05:38:50 am
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Hey guys,
Thinking about training legs twice a week now and was wondering whats the best way of going about it.
Should I lift heavy one day and explosive/plyos the other day ?
Or should i just mix it up on both days ?
Thanks :D
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Depends on your current strength and weaknesses. Tell us some stats:
age
height
weight
squat 1RM
deadlift 1RM
standing vertical
running vertical
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age - 28
height - 5'11"
weight - 187lbs
squat 1RM - 285lbs
deadlift 1RM - 375lbs
standing vertical - 30"
running vertical - 37"
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If your running vertical is 37" with only a ~1.5x bodyweight squat, that means you must have some insane plyometric ability, aside from the fact that your running is 7" higher than your standing. My best guess would be that you would benefit A LOT from increasing your squat while maintaining some movement efficiency. For comparison, I needed a ~2.0x bodyweight squat to jump 37" running.
Are you a one-footed jumper?
Do you play pick-up basketball regularly (3+ days a week)?
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I only play basketball once a week and I am a two foot jumper.
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In that case, you'll be needed more efficiency work to keep up like i thought. and the fact that you're a 2 foot jumper is perfect.
I would simply do starting strength's 3x5 program with some light plyos:
Workout A
Lateral Cone Hops 2x10
Tuck jumps 2x8
Squat 3x5
Workout B
1-leg Slaloms 4x20/leg
Squat 3x5
Deadlift 1x5
Do this three days a week (mon-wed-fri as an example), while alternating workouts A and B.
Example:
week 1
mon - A
wed - B
fri - A
week 2
mon - B
wed - A
fri - B
Honestly, you're in an extremely desirable position where it should be relatively easy to increase your vert compared to other people already at 38" (like myself). You can obviously throw in upperbody on these days also. For lower body, you can probably also add in calf raises at the end of the workout. Since your deadlift is much higher than your squat, I assume you'll be okay with the hamstring work.
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Thanks for the advice DREYTH