I designed from my lil experience, I’v been lifting for almost 2 years but unconsistently, because I have a long basketball season, and I only lift in off-season, I think I can squat almost 1.4 of my BW not sure, I used to 1.6 of my BW but now i can’t anymore, so here it is :
Don’t like it. Based off your post I’m assuming you’re new to training. Too much stuff going on, way too many pointless moves [db flys?] and no apparent progression. If you can only lift 3 days a week start each session with some movement based work [jump rope, low hurdle hops, etc…], then move to a jump or sprint [like run 20yds til your time starts dropping, or running jumps for height til you’re not getting higher, etc…] then an olympic variant [if you’re familiar, high pulls, hang cleans, power snatches, push presses, etc…] for 1-3 reps, strength work [squats, bench, deads, inclines, weighted chins/pulls, etc] in the 4-8 range and accessory/corrective work in the 8-20 range [face pulls, scap work, ghr’s, curls, etc…]
Pick 1 sprint or jump [yes, just ONE] to start each session, 1 olympic variant, 1 lower strength move, 1 upper push strength move, 1 upper pull strength, and 2-3 accessory/corrective moves and do each per session focusing on proper form and progression. Don’t forget to foamroll and do mobility work and I GUARANTEE that you’ll get stronger, faster and add inches to your vert.
thanks for your decent comment, but guess what? I’ll go with my workout and see how my body will response after month from now, I mean without any offense to your aspects, you looks like someone who know his stuff, however I just modified some tiny things like start with oly lift before lower strength, i’ll make a journal by the way, so stay tuned :
one last question, mobility drills and foamrolling should I do them before workout and than static stretch after or do them before and after ? or what ?!
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