Adarq.org

week 1 day 1:

squats
some warmup sets.
2 x 4 x 100kg
1 x 4 x 110kg
1 x 3 x 115kg

pullups
4 x 8

walking lunges
3 x 8, with 2 20kg dumbbells.

double arm front raise
3 x 10 x 10kg

hanging straight leg raise
3 x 8

glute bridge raise
3 x 8, 4kg medicine ball

5 mins on the treadmill to get some blood pumping.

barbell jump squats
2 x 5 x 40kg.

a few warmup sets of squats.
1 x 5 x 100kg
1 x 4 x 105kg
2 x 3 x 110kg

pull-ups
5 x 8

single leg rebounding box jumps
3 x 8

walking lunges
3 x 5(each leg), 17.5kg dumbbell each hand

hanging straight legged leg raises
3 x 10

single leg glute raise
3 x 8, with 4kg medicine ball resting on hip.

mini circuit before going off to school and work.

single leg calf raises x10
36 pushups (12 standard, 12 diamond, 12 wide)
1 min plank

4 circuits.

week 3 day 2
dumbbell military presses.
1 x 5 x 15kg
3 x 5 x 17.5
2 x 5 x 20

bench press
1 x 5 x 50kg (assuming bar is 20kg)
2 x 5 x 60
2 x 5 x 70

lateral raises
4 x 10 x 10kg dumbbell

shrugs
4 x 10 x 20kg each hand

bicep curls (with that curly bar, not sure how heavy, so not counting it)
4 x 10 x 15kg

week 2 day 2
morning before i went to sleep:

1min fast jog.

3 x 50m dashes, about 70%

3 X bounding, roughly 50m, but only 5 real efforts, some getting into the groove in the beginning.

3 x high knee jumps, 30m

3 x 5 single leg depth jumps off half shin height.

2 x 10 hanging straight legged leg raises.

2 x 5 double leg depth jumps off knee height.

2 x 5 of that jumping and landing on midfoot things.

game tmr, hope i can recover in time.

how did this go? mixing double and single leg plyos is a tricky thing..

have you been seeing any improvements?

pc

i dunno whats wrong tho, both 1 footed, 2 footed arent budging... despite all the training...

im rather lean now, at 65kg, or arnd 145 pounds. would putting on abit of weight help matters?

hmmm,

monday;
- warmup
- single leg jumping (~5-8 max jumps after warmup jumps)
- light single leg bounding: ~10 reps in a row for a leg, rest, 3 sets, just work on form
- squat: 3-4x3 (near max triples), double leg ankle hops before each set (~5 reps), just working on form (complete triple extension)
- very light REA squat: ~45 lb, 5x3, 3 minutes rest in between, work on really exploding out of the hole (dont land deep, land above parallel)
- core/stretch


wednesday:
- warmup
- double leg jumping (~5-8 max jumps after warmup jumps)
- low box barbell stepups: 3x5 (dont go max 5, especially right off the bat)
- db or bb walking lunges: 2 x 5 each leg
- core/stretch


alternating between these 2 schedules huh? hmmm... i tot i was doing something similar alr, as in 1 double leg exercise (squats), 1 single leg (walking lunges), light movement plyos (the rebounding box jumps), with the added core exercises and extra upper body work on my 2nd day in the week days.

so happy to see singapoprean are so into training. hardly see that.

by the way you got a good str bases, i can't even do 110Kg for 1 rm i guess.. even my weight was around 67kg, where do you normaly play your game ?