Phase V
Workout A:
A1. Depth Jumps
B1. Power Snatch
C1. ¼ Deadlifts From Rack
D1. Leg Curls
Workout B:
A1. 1/4 Jump Squats
B1. Power Clean
C1. ¼ Back Squats
D1. Dumbbell Squats
http://www.bodybuilding.com/fun/kelly1.htm
Set height of box approximately 20% less than best vertical jump. Step off hit the ground with both feet and jump immediately back up onto the box. If too easy add light weight (10-20 lbs) Performing this exercise prior to your lifting will really potentiate your nervous system and likely allow you to lift heavier than usual. Use 2-3 minute rest intervals.
Week #1 3 x 10
Week #2 3 x 15
Week #3 3 x 20
3 minute rest intervals.
4 x 4 (2 sets from floor 2 from hang)
4 x 5 (2 sets from floor 2 from hang)
4 x 4 (2 sets from floor 2 from hang)
Use blocks or a power rack and set the bar just below knee level. 5 x 7,5,3,5,3 with 3 minute rest intervals. (3-0-x tempo).
Using a lying leg curl machine do drop sets with the first set about an 8rm weight. Rest 10 seconds and drop the weight doing 6 reps. Rest 10 more seconds and try to knock out 4 more reps. (Drop sets) (3-0-x tempo).
2 x 8,6,4
Aim for maximum height and explosiveness. Use 2 minute rest intervals.
Week #1 3 x 10 with 35% of best back squat (perform rhymically and explosively, no pause)
Week #2 3 x 15 with 30% of best back squat
Week #3 3 x 20 with 25% of best back squat
Add weight each set, Use 3 minute rest intervals.
Week #1 4 x 4 (2 sets from floor, 2 sets from hang)
Week #2 4 x 5 (2 sets from floor , 2 from hang)
Week #3 4 x 4 (2 sets from floor, 2 from hang)
(Supramaximal) 3-0-x tempo with a 3 minute rest interval.
5 x 7,5,3,5,3
2 x 8 (each leg), elevate the rear leg on a bench and grab a pair of dumbbells doing split squat lunges. Use a 3-0-1 tempo with 2 minute rest intervals.
3 x 8-10
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