01-18-09
Speed Bench Press: 140lbs x3 + Plyo Pushups: x5)x7
Seated Row: 210lbs 3x5
Pullups: 2x(10,8)
Tricep Pushdowns: 72.5kg?
Straight Bar Holds: 285lbs 2x(10s, 6s)
Pallof Press Isoholds: 30kgs 3x15s/side
01-17-09
(Vertical Jump: x2 + Speed Box Squat: 195lbs x2) x9
Romanian Deadlift: 350lbs 3x5
Calf Raises: 180lbs 3x10
Weighted Ab Iso-Holds: 3x15s
01-15-09
Incline Bench Press: 1rm-230lbs(New PR!!!) + 210lbs 5x1
One Armed Row- 105lbs 3x5
Neutral Grip Pullups: 2x(10,8)
Arnold Press: 75lbs 3x6
(Bicep Curl: 100lbs x6 + Close Grip Bench: 195lbs x6) x3
Pallof Press: 60lbs 3x15s/side
01-13-09
Explosive Front Box Squats: 140lbs 7x2 w/60s rest
Front Squat: 1rm 280lbs + 255lbs 6x1
Reverse Lunge: 210lbs 3x6/leg
Long Eccentric Calf Raise: 90lbs 2x10 + Calf Raise: 180lbs 1x10
Hanging Leg Raise: 15lbs 3x10
Ab Wheel: 3x10
01-11-09
(Speed Bench Press: 150lbs x3 + Plyo Pushups x5) x8
Seated Row: 210lbs 3x5
Pullups: 2x8
Tricep Extension: 72.5kgs 4x6
Straight Bar Holds: 275lbsx10s 290lbs 2x(6s, 4s)
Pallof Press Iso Hold: 3x15s/side
01-10-09
(Vertical Jumps: x2 + Speed Box Squats: 210lbs x2)x10
Romanian Deadlift: 345lbs 3x5
Long Eccentric Calf Raises: 90lbs 3x10
Med Ball Drops for Abs: 10lbs 3x10
Ab Punches: 10lbs 1x20
01-08-09
Incline Bench Press: 1rm- 225lbs(New PR!!!) + 205lbs 6x1
One Arm Row: 105lbs 3x5
Chinups: 2x(9,8)
Arnold Press: 70lbs 3x6
(Bicep Curl: 90lbs x6 + Close Grip Bench: 190lbs x6) x3
Pallof Press Iso-Hold: 30lbs 3x15s
01-06-09
Power Clean- 1rm- 190lbs(failed) + 155lbs 4x3
Front Squat: 1rm- 275lbs(New PR!!!) + 255lbs 5x1
Reverse Lunge: 210lbs 3x6/leg
Hanging Leg Raises: 20lbs 3x10
Ab Wheel: 3x10
01-(03/04)-09
2 hours of basketball
(Vertical Jumps: x2 + Speed Box Squats: 195lbs x2)x8
RDL: 345lbs 3x5
(Speed Bench: 140lbs x3 + Plyo Pushups: x5) x6
Seated Row: 195lbs 3x5
Pullups: 2x7
45min of Basketball
01-01-09
Incline Bench Press: 1rm 215lbs(New PR! Felt easy) + 200lbs 5x1
Seated Row: 195lbs 3x5
Chin-ups: 2x7
Arnold Press: 70lbs 3x6
(Bicep Curls: 90lbs x6 + Close Grip Bench: 185lbs x6) x3
12-30-08
Power Cleans: 1rm-190lbs(New PR) + 170lbs 5x1
Box Squats: 1rm-350lbs + 315lbs 6x1
Step-ups: 205lbs 3x6/leg
Hanging Leg Raises: 20lbs 3x10
Long Eccentric SL Calf Raises: 45lbs 3x10
12-23-08
Power Cleans: 1rm-190lbs(Failed) + 170lbs 4x1
Box Squats: 1rm-350lbs + 315lbs 6x1
Step-ups: 205lbs 3x6/leg
Hanging Leg Raises: 20lbs 3x10
Long Eccentric Calf Raises: 135lbs 2x10
12-19-08
(Vertical Jumps:x3 + Speed Box Squats: x3)x6
RDL: 345lbs 3x5
Pullups: 3x5
12-16-08
Power Cleans: 1rm- 185lbs
Box Squats: 1rm-345lbs + 315lbs 5x1
Step Ups: 195lbs 3x6/leg
Hanging Leg Raises: 3x10 w/20lbsDB
Crunches: 2x10 w/ 10lbsDB
12-13-08
Speed Box Squat: 170lbs 4x3
RDL: 340lbs 2x5
5 games of basketball
12-11-08
One Armed Row: 110lbs 2x1/arm
Bench Press: 205lbs 2x5
Arnold Press: 70lbs 2x6
(Bicep Curl: 90lbs x6 + Close Grip Bench: 185lbs x6)x2
12-09-08
Speed Deadlift: 210lbs 6x2
Conventional Deadlift: 385lbs 2x1
Reverse Lunge: 205lbs 2x6/leg
Note: Deload Week. Starting to get use to not using knee strap.
12-07-08
(Speed Bench Press: 140lbsx6 + Plyo Pushups: x5)x6
Seated Row: 195lbs 2x5, 210lbs 1x5
Pullups: 1x5, 1x4
Tricep Pushdowns: 62.5kgs 3x6
Straight Bar Holds: 275lbsx10s, x5s
12-06-08
Speep Box Squat: 190lbs 8x2
RDL: 340lbs 3x5
Basketball
12-04-08
One Arm Row: 1rm-120lbs + 110lbs-6x1
Bench Press: 205lbs 3x5
Arnold Press: 70lbs 3x6
(Bicep Curls: 90lbsx6 + Close Grip Bench: 185lbsx6)x3
12-02-08
10 yard sprint: x10 (1.7s-1.9s)
2 Foot Reflexive Max Height Jump: 8x3 w/ 30s rest
Running 2 Foot Max Height Jump: 12x1
Conventional Deadlift: 1rm-430lbs(failed) + 385lbs 5x1
Reverse Lunge: 205lbs 3x6/leg
11-29-08
3hours of basketball.
11-27-08
One Armed Row: 1rm-120lbs + 110lbs 5x1
Bench Press: 205lbs 3x5
11-25-08
10m Sprint: x10 (1.7-1.9)
Reflexive 2 Foot Jump: 4x6
Running 2 Foot Jump for Max Height: 15x1
Explosive Deadlift: 6x2 W/60 secs rest
Conventional Deadlift: 1rm-425lbs + 385lbs 5x1
Reverse Lunge: 205lbs 3x6
11-23-08
(Speed Bench: 140lbs x3 + Plyo Pushups: x5)x6
Seated Row: 195lbs 2z5, 180lbs 1x5
Neutral Grip Pullups: 2x5
Tricep Pulldowns: 130lbs 3x6
Straight Bar Holds: 225lbs 1x30s, 245lbs: 1x10s, 1x5s
11-22-08
(Vertical Jump: x2 + Speed Box Squat x2)x8
RDL: 345lbs 3x5
11-20-08
Bench Press: 1rm- 250lbs + 225lbs 6x1
One Armed Row: 105lbs 2x5, 100lbs 1x5
Push Press: 135lbs 3x6
(Bicep Curl: 90lbs x6 + Close Grip Bench: 190lbs x6)x3
Calf Raises: Long Eccentrics 180lbs 1x10, 135lbs 1x10
11-18-08
10m Sprint: x10 (1.7s-1.8s)
Reflexive Vertical Jumps: 2x10 W/120secs rest
Running 2 Foot Max Height Jump: 10x1 (Touched the rim 4 times)
Explosive Box Squat: 8x2
Back Squat: 1rm-355lbs + 320lbs 6x1
Reverse Lunge: 185lbs 3x6/leg
Calf Raises: Long Eccentric 135lbs 3x10
11-16-08
(Speed Bench Press: 125lbsx3 + Plyo Pushupsx5)x6
Seated Row: 190lbs 3x5
Chinups: BW 2x5
DB Tricep Extensions: 40lbs 1x5, 35lbs 2x5
Straight Bar Holds: 225lbs 1x20s, 1x10s
Calf Raises: Long Eccentrics- 90lbs 3x10
11-15-08
(Vertical Jumpx3 + Speed Box Squat: 170lbsx3)x6
RDL: 335lbs 3x5
Calf Raises: Long Eccentrics- 90lbs 3x10
11-13-08
1)Bench Press: 1rm-245lbs + 220lbs 5x1
2)One Armed Row: 100lbs 3x5
3)DB Shoulder Press: 70lbs 3x6
4)(Bicep Curl 80lbsx6 + Close Grip Bench 185lbsx6)x3
11-11-08
1)Reflexive 2 Foot Jump- 2x10
2)Running 2 foot jump- 10x1 (Only touched the rim twice)
3)Explosive Box Squat: 175lbs 6x2 W/60secs rest
4)Back Squat: 1rm-355lbs(Failed) + 315lbs 5x1
Squat: 355lbs(+50)/405lbs
Box Squat: 350lbs(+45lbs)/400lbs
Front Squat: 275lbs(+25lbs)/300lbs
Conventional Deadlift: 425lbs(+75lbs)/450lbs
Deficit Deadlift: 395lbs(+50lbs)/405lbs
Rackpull: 420lbs/455lbs
Bench Press: 250lbs(+25lbs)/260lbs
Incline Bench Press: 215lbs(+15)/ 225lbs
Decline Bench Press: ???lbs/275lbs
One Armed Row: 120lbs(+20)/125lbs
T-Bar Row: ???lbs/225lbs
Pull-ups: 7/10
All Hand Timed
10 Yard Dash: 1.6x/1.6
20 Yard Dash: 2.8x/2.7
30 Yard Dash: ?.?x/3.9x
40 Yard Dash: 4.9x/4.8
50 Yard Dash: 6.4x/6.3
60 Yard Dash: ?.??/ 7.3
VJ: 29”(+2)/32”
Eventual Goals
Squat: 500lbs
Deadlift:600lbs
Bench: 400lbs
VJ: 48”
40 Yard Dash: 4.5s
60 Yard Dash: 6.7s
Strength training is perhaps the most important thing for an athlete to do. First off, It’ll keep you healthy and durable. Secondly, everything you do is based on your strength. The more strength you have, the more potential you have to jump higher and run faster. A very good strength to body weight ratio is needed for having an explosive first step. Sure, some people are just naturally fast, but anyone can improve their first step. For beginners, strength training is more important then plyos, special bands, and all those other things. So get to doing a lot of squats and deadlifts and I guarantee you’ll become more athletic.
Depth jumps are very good for vertical jumps. Right now, I’m starting to think of how to perform them. Should speed be the deciding factor or maximum height? For maximum height, the jump might be slower. That’s the case for me. However, I started to think that in sports, speed is king. So, people should do them with as much speed as possible.
