T Nation

Changing Program

hey guys since i have games on saturdays now i kinda changed up my program. i know you guys are like this guy changes up his program every 4 weeks. its just cuz since i have games now i vary it a lil and wanna see your guys’ opinion and how you would approach it, thank you.

Monday

-Bench press 8x3-4
-Row variation 6x6
-standing/seated military press/push press 3x6-8
-close grip bench 3x8
-Bicep/tricep work

-Ab Work

Rotation
-Full Contact Twists 4 x 12
-Russian Twists on Ball 4 x 15

Tuesday

Sprints

4x15 yard sprints
4x20 yard sprints
4x25 yard sprints
3x50 yard sprints
2x80 yard sprints
2x100 yard sprints

2x interval sprints

-Ab Work

Stabilization/Compression
-Pillar Bridges 4 x 40 seconds
-Quadruped Navel Draws 4 x 10 (with 6 second holds)

Wednesday

Squat 5x5
RDL 4x6
Lunges 3x8
Hypers 4x10
Calf +Shin Raises 4x20

balance board work

-Ab Work

Stabilization/Compression
-Pillar Bridges 4 x 40 seconds
-Quadruped Navel Draws 4 x 10 (with 6 second holds)

Thursday

-Pullup/Chin up variation 5x6-8
-DB Bench/Stability ball press 4x6
-Rope Pulls to neck 4x10
-Poor Man?s Shoulder Horn 4x15
-bicep/tricep work

-Ab work

Lateral Flexion
-Lateral Flexion off roman chair 4x12 each
-Side Bends, 4 x 8 each

Friday

2 mile run

-Ab work

Linear
-Decline Bench Reverse Crunches/hanging leg raises, 4 x 15
-Standing/seated Cable Crunches, 4 x 12

Saturday

balance board

BBALL GAME

Sunday

rest, stretch