T Nation

christian, how does this look?


I plan on doing the following workout for 4 weeks during my chirstmas break to get my main lifts up. I'm trying to gain strength because I plan on starting a explosive/power routine in february. Thus, I want this little cycle to focus on strength while my next cycle focues on power/explosion. The entire purpose of both of these cycles is to increase my vertical jump/explosiveness. Here it is:
Day 1:
Bench 5x5
Squat 3x8
Cleans 3x5
Rows 3x8

Day 2:
Squat 5x5
Push Press 3x3
Bench 3x12
pull-ups 2xmax

Day 3
Cleans 5x3
Bench 3x8
Squat 3x12
Rows 3x8

Day 4-- light day
Bench 8x3 with 60% max
Squat 8x3 with 60% max
Push Press 3x5 with 60% max

I was just wondering what you thought? I wanna stay away from assistance exercises and focus on the main exercises that require the most muscle groups. Thanks.


Any speed and technical lifts like cleans should be first in the day's lifting.


Also, doing all of those excercises 4 times a week isn't a good idea man. You're body is gonna kill you.


Get the squats and Oly lifts at the beginning of the workouts.