T Nation

Help with Pendulum Cycle

I just made a Pendulum cycle for my off-season of basketball. It isn’t that good so I would appreciate some suggestions. I’m 14 years old and I’m 6 foot 2. Also I can barely touch rim with my standing vertical, so its around 22 or 24. Thanks.

Week 1

Monday
Squats: 3 sets of 6
Bulgarian Squats: 3 sets of 8
Leg curl: 3 sets of 8
Calf raisers: 3 sets of 20
Ab work

Tuesday
Bench Press: 3 sets of 8
Pull up: 3 sets of failure (I can?t do any so I just try to go down as slow as possible)
Dumbell rows: 2 sets 8
Reverse and regular Wrist Curls: 2 sets of 8

Thursday
Snatch grip Deadlifts: 3 sets of 8
Reverse Lunges: 2 sets of 8
Leg curl: 2 sets of 8
Calf Raisers: 2 sets of 20

Friday
Dumbell Press: 3 sets of 8
Dips: 3 sets to failure
Dumbell Curl: 3 sets of 8
Tricep Extension: 3 sets of 8
Reverse and regular Wrist Curls: 2 sets of 8

Week 2

Monday
Squat: 5 sets of 5
Bulgarian Squats: 4 sets of 6
Good morning: 2 sets of 6
Reverse Hyper: 2 sets of 8
Ab work

Tuesday
Bench press: 5 sets of 5
Barbell Rows: 5 sets of 5
Dumbell Press: 4 sets of 6

Thursday
Snatch Grip Deadlifts: 5 sets of 5
Reverse Lunges: 4 sets of 6
Good Morning: 2 sets of 6
Reverse Hyper: 2 sets of 8
Ab work

Friday
Incline Bench Press: 5 sets of 5
Pull Ups: 5 sets to failure

Week 3

Monday
Snatches: 5 sets of 3
Squats:5 sets of 5
Dumbell Swing: 4 sets of 6

Tuesday
Iron Cross: 4 sets of 6
Bench Press: 5 sets of 5
Dumbell Push Press: 5 sets of 5

Thursday
Power Cleans: 5 sets of 3
Snatch Grip Deadlifts: 5 sets of 3
Dumbell Swing: 4 sets of 6

Friday
Iron Cross: 4 sets of 6
Bench Press: 5 sets of 5
Dumbell Push Press: 5 sets of 5

Week 4

Monday
Jump Squat: 5 sets of 8
Jump Lunges: 5 sets of 8
Clapping Push Ups: 5 sets of 3

Wedsday
Power Snatches: 5 sets of 3
Hang Snatches: 5 sets of 3
Dumbell Push Press: 5 sets of 8

Friday
Jump Squat: 5 sets of 8
Jump Lunges: 5 sets of 8
Clapping Push Ups: 5 sets of 3