bigs offseason journal

big_tris34 · 11-15-2005, 01:17 AM

Ill do this for 2 weeks then switch then lift heavy for 4 weeks then back light for the last 2 weeks.Im hoping this will increase my explosivness.This is the exact workout for the next 2 weeks.

MON:Squat 60% of 1 rep max
Bench 60% of 1 rep max
Power Clean 4x5 65% of 1 rep max
Incline Bench 4x6 65% of 1 rep max

WED:Squat 65% of 1 rep max
Bench 65% of 1 rep max
Power Clean 4x5 70% of 1 rep max
Incline Bench 4x6 70% of 1 rep max

FRI:Squat 70% of 1 rep max
Bench 70% of 1 rep max
Power Clean 4x5 75% of 1 rep max
Incline Bench 4x6 75% of 1 rep max

Then im also doing speed but thats not important at this time do you guys think this is a steady program or not enough.After the 2 weeks its heavy lifting so ill post the routine when that time comes.

big_tris34 · 11-15-2005, 03:25 AM

This is the week 1 workout I did Mondays sprint workout today i do the lifting first then the running.Here it is.

MON: 400 m jog
Dynamic Stretching (Standing Leg Swing,Swinging Leg Kick) 2x15 each L
Stairs(5x50 yrds)
Bounds(3x8 each leg)
2 leg stadium jumps (3x8)
15 starts (10 Yards)

WED:400 m jog
Dynamic Stretching (Standing Leg Swing,Swinging Leg Kick) 2x15 each L
Cycling(2x30 each leg) < To get the correct leg motions when running
Falling Starts (3x4)
5 Build-Ups No further than 60 yrds ran at a time.
15 starts (10 Yards)

FRI:400 m jog
Dynamic Stretching (Standing Leg Swing,Swinging Leg Kick) 2x15 each L
Stairs(5x50 yrds)
Frog Jumps(3x10)
Bounds(3x10 yrds)
Cycling(2x30 each leg)

big_tris34 · 11-15-2005, 03:30 AM

I did the lifting today and t felt very light I hope this comes through do you think I should add any lifts. I think I pretty much have the spring part down.The sprint workout was easy but i really like the starts I have a really bad start so hopefully this will help me.By the way on off days like Tue and Thurs I will focus more on getting my arm pumps and doing sit-ups everyday for the core.

**bigDman** · 11-15-2005, 02:43 PM

looks good ill be reading

big_tris34 · 11-19-2005, 02:17 AM

Sorry i didnt update wenesday but these workouts are getting boring and i cant wait to start lifint heavy.I feel alot in my hamstrings b/c since the weight is low I go down really low.

11-15-2005, 01:17 AM	#1
big_tris34 New Member Join Date: Nov 2005 Posts: 9 Recipes: 0 Rep Power: 0	bigs offseason journal Ill do this for 2 weeks then switch then lift heavy for 4 weeks then back light for the last 2 weeks.Im hoping this will increase my explosivness.This is the exact workout for the next 2 weeks. MON:Squat 60% of 1 rep max Bench 60% of 1 rep max Power Clean 4x5 65% of 1 rep max Incline Bench 4x6 65% of 1 rep max WED:Squat 65% of 1 rep max Bench 65% of 1 rep max Power Clean 4x5 70% of 1 rep max Incline Bench 4x6 70% of 1 rep max FRI:Squat 70% of 1 rep max Bench 70% of 1 rep max Power Clean 4x5 75% of 1 rep max Incline Bench 4x6 75% of 1 rep max Then im also doing speed but thats not important at this time do you guys think this is a steady program or not enough.After the 2 weeks its heavy lifting so ill post the routine when that time comes.

11-15-2005, 03:25 AM	#2
big_tris34 New Member Join Date: Nov 2005 Posts: 9 Recipes: 0 Rep Power: 0	Speed Part This is the week 1 workout I did Mondays sprint workout today i do the lifting first then the running.Here it is. MON: 400 m jog Dynamic Stretching (Standing Leg Swing,Swinging Leg Kick) 2x15 each L Stairs(5x50 yrds) Bounds(3x8 each leg) 2 leg stadium jumps (3x8) 15 starts (10 Yards) WED:400 m jog Dynamic Stretching (Standing Leg Swing,Swinging Leg Kick) 2x15 each L Cycling(2x30 each leg) < To get the correct leg motions when running Falling Starts (3x4) 5 Build-Ups No further than 60 yrds ran at a time. 15 starts (10 Yards) FRI:400 m jog Dynamic Stretching (Standing Leg Swing,Swinging Leg Kick) 2x15 each L Stairs(5x50 yrds) Frog Jumps(3x10) Bounds(3x10 yrds) Cycling(2x30 each leg)

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11-15-2005, 03:30 AM	#3
big_tris34 New Member Join Date: Nov 2005 Posts: 9 Recipes: 0 Rep Power: 0	I did the lifting today and t felt very light I hope this comes through do you think I should add any lifts. I think I pretty much have the spring part down.The sprint workout was easy but i really like the starts I have a really bad start so hopefully this will help me.By the way on off days like Tue and Thurs I will focus more on getting my arm pumps and doing sit-ups everyday for the core.

11-19-2005, 02:17 AM	#5
big_tris34 New Member Join Date: Nov 2005 Posts: 9 Recipes: 0 Rep Power: 0	Sorry i didnt update wenesday but these workouts are getting boring and i cant wait to start lifint heavy.I feel alot in my hamstrings b/c since the weight is low I go down really low.