Explosion for sports

[thr33]

Monday: Legs with Agility Drills
+Dynamic Warm-Up
+T-Drill- C----B----D *Sprint, Shuffle, Backpedal X3
[ *Sprint, Sprint, Backpedal X3
A
+Pro L-Drill- A---B---C *Shuffle, Sprint X2 each way
*Shuffle, Shuffle X1 each way *Sprint, Sprint X2 each way
+Line Drill- A---B---C *Backpedal, Sprint X1 *Sprint, Sprint X2
*Sprint, Backpedal X1

+Lifting= Squat- 5x6, Olympic Deadlift- 5x6 5-0-5 Tempo, Hangclean(1 sec pause) 5x5, Front Squat 5x4 5-0-5 Tempo, Side Lunges 3x20, Lateral Step-Ups- 3x8-10, Ham/Glute Raises- 3x20 *Jumprope- 5-10 sets of 1 minutes
*400 after everything
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Tuesday:Chest and Back with Running
+Dynamic Warm-Up
+Bleacher-10-12
Form Starts: 5x10yards
Bungees:8
40's:4-6
+Lifting= Bench-10,6,6,5,4, DB Incline- 3x6, Pec Deck-3x10, Flyes-3x8,
Back Ext.-3x10, Seated Rows-3x8, Bent-Over DB Rows-3x10, Lat Pulls-3x10, Straight Arm Lat Pulls-3x10 *Jumprope-5 sets of a 1 minute
*400*
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Wednesday:Shoulders and Arms with Plyos and Agility
+Dynamic Warm-up
+4 Cone Drill: X3
+Hour Glass:X2
+Boxes: Pops x2, 3 sides x 2, Laterals x2 eachway, Up,Back,Over x1, 1 foot x1 each leg, Explosions x2 each leg
+Speed Ropes: 1 foot x2, 2 feet x1, Icky Shuffle x2, 2 feet out icky x2, Buzzsaw x1, Laterals x2, 1 foot buzzsaw x1 each leg
+High Ladders: Pick 3 from speed ropes plus Cowboy x2
+Lifting= Military-8,6,4, Alternating DB Press-3x8-10, Shrugs-3x10, Shoulder Circuit-2x6, Dips-12,10,10, Close Grip Bench-10,10,8, Pushdowns-10,10,8, Concentration Curls-3x10 each arm, Barbell Curls-3x5-8, Curl Burnout- 1 set
*Jumprope-5 sets of 1 minute *400*
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Thursday:Legs w/ Running
+Dynamic Warm-Up
+Bleachers:10-12
Form Starts-5x10 yards
200x4
+Lifting=1/4 Jump Squats 3x10 35% 1 rm, Romanian Deadlift-5x4 5-0-5 Tempo, Clean 4x4 (2 from floor, 2 from hang), Paused Front Squat-6,4,6,4,6 3-2-0 Tempo, Lunges- 3x20, Step-Ups- 3x8-10, Depth Jumps in sand-3x10(add weight if needed) *Jumprope-5x1 minutes *400*
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Friday:Chest and Back with Mile
+Dynamic Warmup
+Mile (after every lap Jumprope 100 times)
+Lifting= Incline-6,6,5,4, DB Bench-3x5, Pec Deck-3x10, Flyes-3x8, Back Ext-3x10, Seated Rows-3x8, DB Bentover Rows-3x10, Lat Pulls-3x10, Straight Arm Lat Pulls-3x10 *Jumprope-5x1 minute *400*

[Iron4Life]

u want explosion, do power cleans- hanging or from the floor.... they activate your fast twitch muscle fibers


Iron4Life

[thr33]

could anybody critique my workout? i forgot to ask that before sry

[TufffGuY]

looks solid man, just make sure your diets in check and your fliud levels are high, cause you are gonna be sweating ALOT doing these workouts.

[Dunk]

Doesn't look too bad, I would throw in longer sprints. I see you have 400's and 200s, but I would try something between 60-80. For squats try box squats.

[thr33]

well right now its pretty in check, im gettin around 3500 calories and aroudn 190 grams of protein mayb extra sometimes and i drink atleast a gallon and half of water each day along with gatorade and milk, and why 60s and 80s?

[TufffGuY]

what position are you playing?

[thr33]

wide receiver (slot) , and its a toss up between strong safety and outside linebacker right now

[TufffGuY]

you may want to throw some polymetrics in their if you are going to be a wide reciever, but thats just my opinion.

[thr33]

i am im doing boxes speed ropes high ladders and i might throw some sleds in sometime, but then i might add some body weight plyos

[NickSP]

I agree with the power cleans, as well as push presses. Also some BOTTOM SQUATS, and you can apply that same concept to bench or whatever else you want.

[thr33]

any other comments or advice? and what do yall think about the program as a whole? to much ? to little?

[excessive endorphins]

wow,these workouts look brutal!

im going to incorporate powercleans also,they seem like theyd work amazing.i(i dont do sports though,just wna be a big bad strong mother%$#@)

just make sure u eat eat eat eat