Incorporation of VJB

[Rachafella2001]

I'm starting a new lifting program for the summer and I also want to incorporate VJB into it. As of right now, the schedule looks like like:

Monday: Lower Body 1
Tuesday: Upper Body 1
Wednesday: Off
Thursday: Lower Body 2
Friday: Upper Body 2
Saturday: Off
Sunday: Off

On monday and wednesday we usually run as a team in the PM, so I'll most likely lift in the morning and then run later on. What days would be good to put in the VJB? Thanks.

[Rachafella2001]

????

[FadeawayJ23]

The VJB guide suggests doing your plyometrics the same day as your leg workout for optimal gains, about 20-25 minutes after the weight training. I am currently on week 3 using this method and things are going well.

[heardy10]

Actually I would have to disagree and say to do your plyometrics before your weightlifting. If at all possible do plyos and later on in the day (4 hours or more) do your weightliftig. If that isn't an option just do your plyos first then weightlifting. You want to do your plyos at full effort to get any results.

[hoopla]

Actually I would have to disagree and say to do your plyometrics before your weightlifting. If at all possible do plyos and later on in the day (4 hours or more) do your weightliftig. If that isn't an option just do your plyos first then weightlifting. You want to do your plyos at full effort to get any results.

i agree... explosive training (i.e. plyos) then strength training.

[FadeawayJ23]

I stand corrected- after reading the guide, it appears plyos should be first, then the lifting. The only reason why I thought the lifting was 1st was because of this chart directly from the VJB. From this, it appears he recommends plyo after the lifting, but if you read deeper into the guide, he shows the plyos first, then the lifting.

Option #2 (this would be ideal but not absolutely necessary)
Monday-Off
Tuesday-Lower Body workout #1 + plyometrics
Wednesday Off
Thursday- Off
Friday Lower Body workout #2 + plyometrics
Saturday and Sunday- Off

Changing my routine today, thanks guys