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Thread: Routine Help
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Old 02-23-2010, 04:42 PM   #2 (permalink)
rich78uk
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Join Date: Jul 2009
Posts: 101
rich78uk has a little shameless behaviour in the past
Here are 2 workouts you could try that mixes strength work with plyometric type exercises to help improve your speed and power as well.
Legs and core:
Barbell squats 4 sets x6-8 reps
In between sets do 20-30 seconds of jump squats
Dumbbell front lunges 3 sets 6-8 reps per leg
In between sets do 20-30 seconds of jump lunges
Straight legged deadlifts 3 sets 6-8 reps
In between sets do 20-30 seconds of box jumps
Hanging leg raise 3 sets of 20
Medicine ball woodchops 3 sets of 10 per side

Day 2 upperbody:
Bench press 3 sets of 6-8
In between sets do 20-30 seconds of plyometric press ups
Deadlifts 3 sets of 6-8
In between sets do 20-30 seconds of overhead medicine ball slams
Clean and press 3 sets 6-8
Inbetween sets do 20-30 seconds of jumping pull ups
Single arm dumbbell snatch 3 sets 6-8 per arm

Hope that helps

www.resultsconditioning.com
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