Gappa238

So I've done a lot of reading on all of the routines listed in the title and mainly have leaned towards Spytech's layout. The parts I need help on is adding different exercises on there that aren't listed already. So anywhere you see ??? is where I need help. Also The help on how to hit the abs is most important. The main goals are to increase explosive total body strength for sprinting and have a powerful core for sprinting, softball, etc. So attached is what I have come up with so far, each row represents a 3 week cycle. Hope it makes sense. For the ME days, I'm following this setup:
Week 1: 1x4 @ 50%, 2x4 @ 60%, 2x3 @ 70%, 3x3 @ 80%
Week 2: 1x4 @ 50%, 2x4 @ 60%, 2x3 @ 70%, 3x3 @ 85%
Week 3: 1x4 @ 50%, 2x4 @ 60%, 1x3 @ 70%, 1x3 @ 80%, 3x3 @ 90%
Week 4: 1x4 @ 50%, 2x4 @ 60%, 2x3 @ 70%, 4x3 @ 80%
Week 5: 1x4 @ 50%, 2x4 @ 60%, 2x3 @ 70%, 4x3 @ 85%
Week 6: 1x4 @ 50%, 2x4 @ 60%, 1x3 @ 70%, 1x3 @ 80%, 4x3 @ 90%

Attached Files

Tuesday_RE_Press.doc (42.5 KB, 1 views)

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Jason Pegg

Pardon my ignorance, but Im not sure you're asking for help with. Can you break it down for me?

Jason

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