Routine for your goals

RE: Routine for your goals (ebbearsfb1)

Sun, 19 Feb 2006 15:51:06 GMT

hey andy not sure if this offer is still on the table

i play running back and defensive back im 5'8'' 160

im looking to gain strength and speed

i run the forty 4.6 now i wanna get down to 4.4
squat 315
dead 475
bench 240
i would love for all of them to improve thanxs!

RE: Routine for your goals (meche)

Sun, 19 Feb 2006 13:50:09 GMT

check out this website: www.aware-jump.com

i've said it time and time and again. this program works. i gained something like 14 inches in 7-8 weeks. you can see improvement, and i mean huuuge improvements seeral days after you finish the program. i was really excited cuz my vert was terrible and know, after some time i get to see what high jumping means.

thanks man,

RE: Routine for your goals (andy)

Thu, 31 Mar 2005 22:59:41 GMT

Tommarow I will, 3 clock at night at the moment [&o] tired

RE: Routine for your goals (Pennsylvania Jock)

Thu, 31 Mar 2005 22:41:10 GMT

You still didn't tell me what my workout was...

RE: Routine for your goals (andy)

Thu, 31 Mar 2005 12:33:09 GMT

Same thing as a flat bench but you bench towards your neck. Works the upper chest alot more. Use a light wieght till your used to it and if you can have a spotter.

RE: Routine for your goals (damnanimalx24)

Thu, 31 Mar 2005 12:23:09 GMT

whats neck bench?

RE: Routine for your goals (andy)

Thu, 31 Mar 2005 11:31:43 GMT

Monday- power day/ aslo jog till failure

-Bench 5x5
-Neck bench (5-7)x3

Tuesday- Legs/ hit the speed bag while doing this

-front squat 5x3
-dead lift 5x3
-extensions (6-8)x3
-lock deads 5x3
-calf raises failure x 3
-rythem squats 50

all done with light enough weight so that the last rep of the set only slows you very little from a fast as your can go.

Wednesday-Speed/abs

-Do jabs,combo,stances, and 1.2s on a heavy bag or speed bag for a 1/2 hour to a hour.
-crunches 3 sets to failure
-leg lifts 2 sets to failure
-twist 2 sets to failure

Thursday-Bicep work

-Barbell (6-8)x3
-Hammers DB (10-15)x3
-Alternating DB (10-15)x2
-Concentrations (10-15)x2

Friday-Endurance/jog

-push ups to failure x3
-incline push ups x3
-jog 1-5 miles

Saturday-Run/abs

-jog 1-5 miles
-wieghted crunches (10-15)x3
-wieghted declines (10-15)x3
-wieghted twist (10-15)x3

Sunday-speed/cardio

-box someone or work on stuff with bags for 1/2-1 hour
-jog 1-5 miles

RE: Routine for your goals (damnanimalx24)

Thu, 31 Mar 2005 10:06:05 GMT

hey dude, im lookin to start up boxing this summer. I'm want to be a middleweight (i think the max body weight is 175 lbs) so what kinda routine would be good for me?

RE: Routine for your goals (Pennsylvania Jock)

Wed, 30 Mar 2005 21:39:37 GMT

So, then which workout is mine? Swimming is technique in football. You push the other guy with one arm, and then swing the over them to get behind them.

RE: Routine for your goals (andy)

Thu, 24 Mar 2005 17:24:40 GMT

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.

RE: Routine for your goals (mashboy877)

Wed, 23 Mar 2005 20:22:48 GMT

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!!!

RE: Routine for your goals (andy)

Wed, 23 Mar 2005 17:28:58 GMT

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.

RE: Routine for your goals (SMUguy)

Wed, 23 Mar 2005 17:14:46 GMT

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.

RE: Routine for your goals (ltp3253)

Fri, 11 Mar 2005 11:08:40 GMT

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

RE: Routine for your goals (andy)

Thu, 10 Mar 2005 13:47:40 GMT

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