T Nation

Would This Be Good For Gains?


#1

Hey I'm 5'9, 155 lbs, 7'4 reach, a 170 1RM squat and a 23" vertical jump. Would this be good for gains in my athleticism?

Weeks 1-6 Build Up Strength
Monday:
Squats - Work Up to 1 max set of 5
Posterior Chain Work - 4x6
Bench Press - 5x5
Back Rows - 4x6
Circuit Ab Training

Wednesday:
Squats 5x5 w/ Monday's weight
Posterior Chain Work - 4x6
Military Press 5x5
Bicep Curls 4x6
Tricep Pushdowns 4x6
Circuit Ab Training

Friday
Hack Squats 3x3
Posterior Chain Work 4x6
Bench Press 5x5
Back Rows 5x5

Weeks 7-12 Speed-Strength Maintain Strength, Build Speed
Monday:
Squats 5x3
Posterior Chain Work 5x3
Bench Press 5x3
Back Rows 5x3

Wednesday:
Speed Squats 8x2
Posterior Chain Work 5x3
Speed Bench 8x2
Lat Pulldowns 5x3

Friday:
Speed Squats 8x2
Posterior Chain Work 5x3
Speed Bench 8x2
Lat Pulldowns 5x3

Weeks 13-18 Explosive Plyometrics, Functional Hypertrophy
Monday:
Jump Squats 3x6
Explosive Step Ups 2x10
Depth Jumps 4x4
One Legged Hops 3x6
Squats 5x5
Posterior Chain Work 4x6
Ab Circuit

Tuesday:
Clap Pushups
Drop to Pushup Position
Bench Press 5x5
Back Rows 5x5
Military Press 4x6
Ab Circuit

Friday:
Jump Squats 3x6
Explosive Step Ups 2x10
Depth Jumps 4x4
One Legged Hops 3x6
Squats 5x5
Posterior Chain Work 4x6
Ab Circuit

Saturday:
Clap Pushups
Drop to Pushup Position
Bench Press 5x5
Back Rows 5x5
Military Press 4x6
Ab Circuit

Please give me some feedback. I appreciate it, thanks in advance.


#2

The Periodisation Method you use is very outdated.

Read Dave Tate's Periodisation Bible for a deeper understanding of conjugate Periodisation - that will be better for your goals. Feel free to discuss about it here.


#3

I guess I would sort of ditto what fahd posted. Perhaps a little plyo work during each of your phases, a little speed work during each of your phases, etc. So maybe drop the phases all together, but still do some mini-phases (progress in intensity from weeks 1 to 4, then do it over again) with your assistance/supplemental work. Start with some higher reps, over four weeks drop it down to 3-6 per set, whatever. If you wanted to stick to your outline above, at least throw in some plyo/speed work in each phase, along with some more unilateral work in each phase. Single leg squats, etc. I think you would lose some of your baseline strength and burn out your CNS if you did that much plyo work in the end.

That being said, it looks like you really put some thought into this, and I am by no means a S&C/performance coach, just a lowly personal trainer with a vigorous interest in such things.