Post what your goals, sport, and position of sport. Then a routine will be made for you

andy got the magic stick

more like im so fly i got money and thats good enough reason by the things that I buy! : )

any ways anyone post your goals and a routine will be made for you

I play defensive end in football. I want as much strength and speed (as in footwork) I can get. I want to be able to shoot off the line, swim or rip the guy in front of me, and get in the backfield before the guy in front of me is fully ready. Plus the strength part, too. What's a routine for me?

ill have 1 typed up in 1/2 hour to a hour. never heard of the term swim someone, what you mean by that ?

my goal is to get leaner, stronger, jump higher, and get quicker. i play basketball, i mainly play shooting gaurd or small foward.
ive been lookin for a good routine so let me know.

here ya are...



MONDAY-chest

flat bench- 3x5
incline- 3x5
wieghted dips- 1x5

TUESDAY-abs/shoulders

cable crunches- 2x10
wieghted leg raises- 2x10
military- 2x5
forward raises- 2x5
side raises- 2x5

WEDNESDAY-back/traps

dead lifts- 2x5
rows- 2x5
shrugs- 2x5
pull ups- 2x5

THURSDAY-biceps/triceps

lying tricep extensions- 2x5
press downs- 2x5
standing 1 arm db extensions- 2x5
barbell curls- 3x5
1 arm precher curls- 2x5

FRIDAY-sprints/legs

5 100s 2 min rest
3 200s 3 min rest
squat- 3x5
calf raises- 3x10
step ups- 2x5
1 foot calf raises- 1x10

im not sure if your still holding up this offer (making workout routines), but i need some help so i thought id give it a shot. Basketball is my main focus. My desire is to max out my vertical leap, if it is possable. I want to fly. i am also concerned with having a good amount of strength, mainly in my legs but the back is where strength starts. upperbody needs to be tone but not aggresivly strong. Cardiovascular is also very important to me as i am aware of how a healthy body contributes to muscle development. My diet needs improvment but this is not a real challenge for me. I also own a pair of strength shoes, which i am hoping to utilize as well. i own some ankle weights, but i hear they do more harm than good, however i will use them to increase foot speed. i have a decent vertical leap right now(never measured it) but like i said i want to fly, and this is my main concern. I was wonderiong if you could come up with a good effective routine for me. also i hate using "machines" like nautilus' b/c i feel they only strengthen that one motion rather than that desired muscle. I like free weights and body resistance excercises, but dont feel like you are limited to these options. sorry to bombard you with info but i would like to know what your suggestions are regarding my situation. I have read your (andy) many posts and you seem to be very helpful and knowledgable, please help. Thank you very much for your time
Tyler

http://www.bodybuilding.com/fun/kelly11.htm

Read up on this article while I type a routine for you. This article is the best I have ever seen about vertical training.

Monday-bench

flat-5x4
incline-5x3
decline-5x3

Tuesday-Biceps/lats

barbell-7x3
wieghted pull ups- 7x3
concentrations-7x3
barbell rows-7x3

wednesday- Legs/abs

crunches-10x3
leg lefts-10x3
twist-10x3

For legs do what that article says on this day with that ab work above.

Thursday-shoulders/traps

front raises-10-15x3
shrugs-10x4
side raises-10-15x3

friday-legs

Do what the article says for this day also.


saturday-off or play some basketball for cardio same as sunday you choice.


Notes...

1. Strong abs will give you longer hang time in air.
2. Swing arms up fast in a jump for more momentem.
3. Train with intensity
4. Watch what you eat, Because one of the main things to improve your verical is to be lean.
5. Keep a journal to see if your progressing.
6. Ankle wieghts will screw up your ankles. What I did with mine is strap them on when I do leg lifts for my resistance on my abs.
7. Having balanced leg strength is a key to jumping.
8. Depth jumps are one of the most effective ways of increasing vertical.
9. Change workouts so they work best for your. Goes along with what works for one person may not work for another.
10. More effort the more accomplished

Thank you very much for the help, the articles is great, ill keep you posted on the improvements. thanks again

What a nice guy you are Andy...giving out workouts and all...I'd like some advise if thats cool.
Regarding shoulders...I'm trying to catch them up and make them a standout. I've been doing something like this:

Week 1-2 - Militrary presses (barbell)
- Upright rows (barbell)
- Lateral raises
- Reverse Pec deck
Week 3-4
- Arnold Presses
- Upright rows (dumbell)
- Lateral Raises
- Bent over raises

I alternate the rep ranges every week from heavy (4-6 reps) to moderately heavy (8-10 reps) and usually use 2 sets on the heavy and 3 on the higher rep ranges.
Thanks man.

Threw my training of the shoulders I found that this works best...

day 1.

side DB raises- 3 sets with 10-15 reps
front DB raises- 2 sets with 10-15 reps
military press- 2 sets with 7-10 reps

2 days in between

day 2. - same thing as day 1.

When I do the DB raises I go from them hanging to straight up in the air. I raise it as fast as I can then lower it slowly.

Hi....

I am a jr looking to start next year for my varsity team. I am about 5'9'' 165-170 lbs.
I have a pretty good vertical probably around 32 inches + and run like a 4.89 40.....as u can see i need some help. I would like to know what workouts i can do to improve my vertical as well as my 40 times. (I usually have to jump off 2 feet) i dont know if there are workouts specific to learning how to jump off 1? PLEASE if someone could hook up a workout and some ways to achieve my goals by next august......

Goals
40 time- (4.70)
Vertical (35+)
Bench (250) .....right now i do 235.....

THANKS!

p.s. What is a DEpth jump or whatever u said.....that is the best for vertical...mostly help with vertical and speed!!!

One thing is a 32" vertical is pretty good, average NBA players vert is 28".

Do a plyo program that will improve both the things you want vertical and speed.

Depth jumps is where you jump off a block then exlode as high as you can when you touch the ground.