I made up this program based on Chad Waterbury’s in his “more can be better” article. Im a serious hockey player, and my main goal is quickness and explosive speed. Im about 6’2, 210, id guess around 10% body fat cuz i can see some ab definition, but im looking to put on a lil more muscle and strength also. Heres what i do.
Tuesday- Lower body maximum/explosive
-3 sets 8-10 reps hamstring curls
-2 sets 8-12 reps leg press
-3 sets 8-10 reps squat
i do all these pyramid up and all pretty fast tempo. the last set im pushing real hard but staying about 2 reps short of failure.Then i go and do some explosive plyometrics all about 3 sets of 30 seconds.
Wednsday- Upper body Maximum
Military Press- 5x5
Bent Row 3x10
chins 1x 10, 1x8, 1 x6
Saturday- lower quicknes
Power cleans-4 sets 5
Then i do quick feet plyo drills, about 15 seconds on 45 seconds rest
Sunday- Upper explosive
Bench-10 sets 3
high pulls- 4 sets 5
push press 4 sets 5
Thats all i have so far, any feedback or ideas would be really appreciated. Thanks guys.