|
this is an outline he sent to me a few months ago.
Workout with Weights Mon, Tues, Thurs, Fri
On Monday and Thursday do Chest,Shoulders,Tris, OLympic push, and 500 reps core area with weight
On Tuesday and Friday do Back, Quads, Hams, Olympic pull, and 500 reps core area with medicine ball.
For Agility do explosive stuff:
single leg jump for height and length
both legs jump for height and length
50 yard buildups
100 yard strides
cone drills
box jumps
ladder drills
dot drill
20 yard shuttle
hills
For Olympic do:
Hang clean
Power clean
deep squats
Front deep squats
Hang clean to front squat
Hang clean and jerk
Push press
Squat while in jerk stance
Hang clean to push press to front squat
You should do 4 of the olympic lifts for eac session
As far as other weights:
Military press while standing with DB or BB
Incline and Fleat bench with DB or BB
Barbell Row and DB Row while standing
Pullups on rope or towel
Skull crushers
Narrow BB bench
Lunge with Barbell
DB and BB upright row
Deadlift, Roman DL, SLDL
For Core:
Situps
Decline Situps
Leg raise
Situp while throwing medicine ball as far forward as possible
Good Mornings
Hyperextensions
Leg raise on Roman Chair
Variations of crunch Thats it Good Luck
|
Linear Mode
