You can thank me later...
Knowing that youâ??re probably gonna ditch what Iâ??m fixing to say in favor of a bunch of complicated BS that will take you the next 6 months of your training time to figure out, hereâ??s a very simple answer as to what Iâ??d recommend you do:
Get stronger. Until youâ??re going all the way down with 300 lbs on your back you simply donâ??t have the raw horsepower necessary to blast 192 lbs up in the air like youâ??d want.
After you accomplish #1, shift into more explosive work.
There is an easy (fast) way and a hard (long) way to accomplish the above.
A: The easy way consists of going to the gym every monday and friday or Monday and Thursday. On one day knock out sets of 5 in the squat followed by some Glute Hams for sets of 6-8. On the other day knock out sets of 6-8 in the bulgarian split squat followed by some more glute hams.
Maybe do some light squats as well just to keep the feel of the movement. Try to put more weight on the bar everytime you hit Mondays workout. Do this until you can throw around 300 for reps.
Prior to your workouts on Monday and Friday, as well as on Wednesday, do a low volume of some garden variety plyometric drills such as a few sets of lateral jumps, low squat hops and low box depth jumps or whatever else you want. They all do pretty much the same
B: Iâ??ll let others tell you about the hard way.
- Once you have accomplished #3 you will now have a bigger motor in your car and can then focus on modifying that motor to get the most out of it.
4A. Keep the same basic schedule in place. Monday and Thursday or Monday and Friday etc. On one day do some depth jumps followed by some wave loaded jump squats for sets of 5 for a total of 4-5 sets of depth jumps and 8 sets of squats. The squat weights will vary between 20-50% of your max.
Do one set with more weight followed by one set with lighter weight and alternate back and forth until youâ??ve done all 8 sets. At the very end of your workout you might do a few sets of 3 reps with 80% of your squat, as well as a few glutehams, just to maintain your strength.
4B. On the other weekly workout make it a workout based around jumping and sprinting for PRs. Simply go out and get warmed up and try to jump as high as possible from a variety of starts (running, single leg, standing, bouncing off a box). Maybe add in some sprints if you want.
When you no longer are getting consistent weekly results from 4A and 4B (which might take 3 weeks and might take a couple of months), then itâ??s time to start over with #1.
Keep repeating Steps 1 through 5 for as many years as you like until you either get to where you want to be or until you get old, gray and worn out