Tried to create a simple effective workout aimed at improving athletic(basketball/track) performance. Nutrition isn’t flawless, but is decent, I’m taking Spike pre, and double dosing Surge.
I’m going to use Wave Loading(single wave) 3 sets 4-6-8 rep, emphasizing speed on all exercises. I’ll be lifting Upper/Lower Split four days a week (hitting each twice a week) inbetween conditioning, taking rest days if overtraining sets in. All lifting will be warmed up and cool down with light basketball. Days roughly will follow:
One Arm Rows
Pull Ups (strict)
Chins (shoulder width grip)
Snatch Grip Deadlift
Jump Split Lunges
One armed Bench Press
Parallel chin ups
Close grip bench press
chin ups or curls (narrow grip)
Thanks for any constructive criticism. Sorry if it’s a bit generalized. Stats are 18 yrs, 190lbs, around 9-10% bf.