Routine Critique Needed

Training Powerlifting
1

I added 20 pounds onto my squat so I finally can squat 1.5x my bw now, so I decided to do a cycle of speed-strength workout to increase my vertical leaps. But recently I’ve read alot of stuffs saying not to do too much volume for speed work so I’m little confused, anyway, here’s what i’m doing now.

Day 1 Lower body 1
Warmup with a bar of power snatch

  1. 1/4 squats 3 sets x 5 reps
    90-100%RM, Rest Interval 30-60 sec

  2. Speed Squats 10 sets x 2 reps
    rest interval 50-60 seconds

  3. Power Cleans 5 sets x 5, 4, 3, 2, 3 reps
    rest interval 3-4 minutes

  4. Barbell step-ups 3 sets x 5 reps
    rest interval 2-3 minutes, go heavy

  5. speed calves raises 5 sets x 5 reps

Day 2 - Upperbody Strength day

  1. Flat Barbell Bench Press 5 sets x 6, 4, 3, 1-2, 3 reps
    80-100% RM, RI = 60-120 seconds

  2. Weighted Pull-ups 5 sets x 6, 4, 3, 2, 3 reps
    85-110% RM, RI = 3-4 mins

  3. Incline Dumbell presses 4 sets x 6-10 reps
    3b. Kneeling lat. Pulldowns 4 sets x 8-10 reps
    RI = 90-120 seconds

  4. External Bottom to top 3 sets x 9-12 reps
    4b.Internal Top to bottom 3 sets x 9-12 reps
    RI = 45-60 seconds

Day 4 Lower body 2
Warmup with barbell power snatch

  1. Speed Deadlift 50-60% 10 sets x 2 reps
    Rest Interval 30-60 sec

  2. Weighted back extension 3 sets x 6 reps
    2b. Hanging leg raises to head 3 sets to failure
    Rest Interval 2-3 minutes

  3. Dynamic Pull-through 3 sets x 5 reps
    Rest Interval 1 minute
    Under 5 seconds work set

Day 5 - Upperbody Speed day

  1. Barbell Speed Bench Press 8 sets x 3 reps
    50-60% RM, RI = 50-60 seconds

  2. BW speed pull-ups 5 sets x 5 reps
    RI = 50-60 seconds

  3. Speed Military Press 5 sets x 5 reps
    RI = 50-60 seconds

  4. Speed Dips 5 sets x 5 reps
    RI = 50-60 seconds

  5. Lying Rope pull-over 4 sets x 8-12 reps
    5b. Stiff arm pull down 4 sets x 8-12 reps
    RI = 45-60 seconds

  6. Hanging Leg raises to head  3-4 sets to failure

6b. Swiss Ball Crunches 3-4 sets of 8-12 reps

Day 6 - Plyometric and sprints workout

Day 7- off

2

Are you nuts with Day 1?

First you’re going to power snatch, then squat with 90-100% intensity, then speed squat, then power clean.

  1. 5x5 with 90-100%, how? I know I can’t squat 5 reps with my 90% weight, let alone 5 sets with 60 seconds rest.

  2. You need to decide: is this a ME day or DE day, you can’t do both.

  3. Way too much overall volume. 3 explosive lifts and 1 maximal. I assume your still playing ball during this program. Do you want patellar tendonitis?

Just some thoughts.

3

I don’t have the energy to go through workouts like that anymore! That is a lot of volume and a lot of exercises at a high-intensity!

You may want to consider cutting back to something like power cleans/snatches, squats and some accessory work (calves).

I’ve made my training more and more simple as I’ve gotten older. A leg day for me may include 1-2 exercises, but I do upper/lower body splits or full-body workouts.

4

I agree that your volume is to high. Also on your max effort work you should not have more than a 10% spread in intensity for a given exercise. I see that you have 80 - 100% for a lot of your max effort work. A 20% spread may be a little to much to take full advantage fo the law of repetative efforts. In other words your nervous system may not ever except any of the loads as normal.

Note: rotate your intensity “zones”

5

sorry, taht squat one was supposed to be 1/4 squats but the 1/4 came to to a question mark on it, for all other exercises i sue around 50-60% RM, 90% RM of sqauts for quarter sqauts isnt really hard, and I felt really easy by doing 1/4 for that, and rightnow I’m cutting down basketball involvement to once or none weekly so I can gain power, power snatch warmups are just with the bars, tahnks for all the suggestions though

6

I just reduced some volume and eidted my routine accoridn to your suggestions thanks, please check

7

It doesn’t look like you have a lot of flexibility work. IT is said that the deeper you can squat the higher you can jump because of leverage and physics.

I think you should really focus a bit more towards flexibility. Something like your heels, calves, lowe back, hip flexors.

Here’s my analogy for the vertical leap. I’m not too sure if its right but it seems sound. Imagine a racecar is your legs and the primary mass used to propel a jump. Now a car needs some room to achieve top speed which correlates to your vertical leap. Now the longer the runway the more the car can speed up. Now u may be a porsche (stongly tuned legs for jumping) or you may drive a 18 wheeler. But the more space you give yourself the higher the top speed could be, or in turn your vertical leap. So by increasing the area used the more the chance to push further in speed( vertical leap)

Tap into your more power by extending the area used

8

yeah, I did them already, I stretch every night, cycle between “strength/connective tissues cycle, strength/speed, and speed cycle”, during stregnth cycle, I do squats, cable cable abductors/adductors, calves and posterior chains.
Thanks for the comment though