Following Garage Strength Format

 Day 4 of recording my vertical jump journey. Starting this new routine soon after my phase of max effort jumping everyday is over.. Sunday: LEGS (Strength and plyos) Warmup: swiss ball hamstring curls (2x8-12) light sprint drills, pogo jumps (2-3x6-10) Standing vertical jumps (max effort, untiliperformance decrease) Dumbbell jump squats (3x4-5 slowly advance weight) Nordic curls (3-4x4-5) Calf raises (2-4 x 8-15) Band monster walks (3x8 each side) Band hip and leg work Monday: UPPER BODY Band pull aparts (2x10 fast) Hammer grip pull ups (3x5-12) Chin-ups (2x5-12) Explosive push ups (2-4 x 6-12) L-sits (3x75% max hold) ISOLATION WORK Lateral raises (3x8-12) Curls (2-3x8-15 Core work Wednesday: ATHLETIC DAY (plyos) Warmup: swiss ball hamstring curls (2x8-12) sprint drills, band leg work Pogo jump variation (3x6-10) Max effort standing vertical jumps (until performance decreases) Dumbbell squat jumps (3x4-5) Free choice plyos (pick 1-3 depending on Intensity, include single leg) Band hip and leg work Thursday: SPEED AND IMPULSE DAY Banded pogo jumps (8-15 fast) Lunges (2-4x6-B) Fast pull-ups (2x4-6) Explosive core work (fast twists, stability ball plank swirls, high knees, etc.) ISOMETRICS (pick a few and hold for 45-60+seconds for 1-3 sets) Wall sit hold, elevated glute bridge, lunge/split squat holds Friday: REST Saturday REST

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