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Training Powerlifting
1

hey guys im finally injury free and able to workout again. started my program that i created today. ive been reading all over higher-faster-sports.com. kellys articles are great. read through some of Joe Defrancos stuff too. after much research i came up with a program. my goals are to drop body fat cuz im around 14% right now…gain strength…become faster/higher jump…hows this look:

Monday- agility drills/sprint drills heavy upper body

Agility/sprint drills

-20 yard shuttle 3 reps going left 3 going right 30 sec rest
-3 cone drill 5 reps rest 1 min

-10 yard sprints x10 (different starting stances)
-20 yard sprints x6

Heavy upper body

-Bench press 5x3
-DB bench 3x8-12
-Seated/Bent over rows 4x6-8+close grip lat pulldowns 4x8-10
-Pull-ups 3xfailure
-beach work
-ab movement

Tuesday- heavy lower body

-Box squats 6x3
-RDL 4x6
-Lunges/Bulgarian split squats 3x6-12 each leg
-Forearm work 4 sets
-ab circuit

Wednesday- sport specific drills

-bball drills

Thursday- repitition upper body+upper body plyos

-5x1 min jumprope

Upper body

-push off ground pushups x10
-incline db bench press 4x12-15
-Lat pulldowns+rear delt flyes 4x8-12
-DB military press 4x8-12
-DB shrugs 3x10 +tricep pushdowns 3x20
-ab movement

Friday- plyos/speed work, dynamic lower body

-Hurdle Hops 7x3 jumps
-40 yard sprints x8
-Deadlift 3x3-5
Bulgarian split squats 3x8
Hypers 3x10
db side bends 4x20

Saturday-sport specific drills

-bball drills with coach
-yoga (optional)

Sunday-off

2

any one?

3

You can’t even wait a day for an answer?

I’d drop the volume. The exercise selections look good.

4

Why don’t you just try it for a month and see if it works? No one on the internet can predict how your body will respond to something.

5

[quote]PublickStews wrote:
Why don’t you just try it for a month and see if it works? No one on the internet can predict how your body will respond to something.[/quote]

Perfect answer.

Pick your indicators and then test them in the beginning and when the phase is over…if they’ve gotten better then you’re on the right track, and if not, make some changes and try again.

Indicators might be vertical jump, BF test via calipers, 1RM squat, 40 yd. dash, shuttle drill, etc.

-Matt

6

My advice:
-stop making your own programs, pick a program here on T-Nation, there a lot of good ones, finish them, don’t question them.
-follow the advice given, or don’t post anymore. You’re wasting people’s time.

Note to self: why am I still doing this?