Ok, here goes my new program for gaining some strength and speed/explosion. Please, critque it and let me know… With this program I’m trying to increase my speed, explosion, vertical, and overall strength. This is not for hypertrophy. This is more of a sport program for basketball.
Monday:
jump rope renegade style
Tuesday:
Medicine ball explosive bench
Speed bench 8x3
Incline DB 3x8
Powercleans 5x3
Push Press 3x3
Glut-ham raise 3x8
Tuck Jumps 2x8
Lateral jumps 2x8
Wednesday:
Bent over rows 3x8
Pull-ups 2x max
Chin-ups 2xmax
1-arm row 2x8
Standing Curls 3x5
Sprints 10x25 yards 2 sets
Thursday:
jump rope renegade style
Friday:
Bench 5x3
Incline barbell 2x8
Decline 2x8
Squats 5x5
Explosive box squats 5x3
Glute-ham raise 3x8
Goodmornings 2x5
Height jumps 2x5
Depth jumps 2x6
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Saturday:
Close-grip bench 3x5
Dips 2x8
Military Press 3x8
Upright rows 2x8
sprints 10x25 yards 2sets
abs
Sunday:
Jump rope renegade style
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Please let me know if you think I should add anything or drop anything. Any suggestions would be helpful… One thing I should add is that I will be on anavar at 50mg per day along with a little over 300 grams of protein, 20 grams of creatine, and glutmaine.
]Thanks