I designed from my lil experience, I’v been lifting for almost 2 years but unconsistently, because I have a long basketball season, and I only lift in off-season, I think I can squat almost 1.4 of my BW not sure, I used to 1.6 of my BW but now i can’t anymore, so here it is :
Friday - Workout #1
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Pojo Jump 2x10
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Depth Jump 4x4
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Running Vertical Jump 3x5
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Squat Jump 3x6
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Squat 3x6
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Explosive Speed Deadlift 4x4
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Blugrain Split Squat 3x12
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Bench Press 3x8
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Incline Dumbbell Press 3x10
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Decline Dumbbell Fly 3x12
Sunday - Workout #2
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Side to Side Hurdle Jump 2x10
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Sprints 2x20m, 3x30m, 3x40m, 2x50m
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Medicine Ball Throw Up w/ Jump 3x5
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Bounding 3x6
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Chin Up 3x8
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Deep 3x8
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Barbell Up Right Row 3x10
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Dumbell Shoulder Press 3x8
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Barbell Curl 3x12
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Skullcrusher 3x12
Tuesday - Workout #3
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Mr Tuck Jump 2x10
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Depth Drops 4x4
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Running Vertical Jump 3x5
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Box Jump 3x6
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Box Squat 3x6
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Power Clean 4x4
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Walking Lunge 3x12
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Barbell Row 3x8
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Single Dumbell Row 3x10
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Behind The Back Barbell Shrugs 3x12
so, what do you think?