Please check routine

[delldell2]

Please check routine (BBall & Fball)

It's a routine for basketball/football, but also just to gain general strength, functional size, explosiveness. I'm going to eat like crazy too b/c I'm only 6'2 160.

It's sort of a heavy/light/medium deal with an oly/squat/press and some auxiliaries.

M-
OLY
Hang Clean (5x3)
PRESS
Military Press (need to periodize)
Squatting
Back Squat (need to periodize)
AUXILIARY
Dips (5x5), Skullcrushers(3x6)

W-
OLY
DB Snatch (3x5+5)
PRESS
Pullovers (3x8)
Squatting
Bulgarian Split Squat (3x8+8)
AUXILIARY
Chins, Seated Rows
Reverse preacher curls (3x8-12)

F-
OLY
Hang Snatch (5x3)
PRESS
Bench (5s to 3s/need to periodize)
Squatting
Deadlifts (3-5x5 alternating with 8x3 speed)
AUXILIARY
GM-3x5-8
GHR/Pull-throughs/leg curls 3x8

S-
abs/core work/medicine ball (weighted incline, leg raises, side/saxon bends)
grip work (bar holds, plate pinches)
Rotator Cuff (Cuban press, rotations)
4-way neck

 

[slobberknocker]

That looks tough. You got a lot of taxing full body movements without much time between workouts. Just my initial impression. Might overtax the CNS on that routine.

 

[delldell2]

Maybe you're right. I've already done this routine for one 6 wk. cycle before with different exercises so I have some idea about the stress. Wednesday is a pretty easy session, Monday is hard because of the squats, and Friday is so,so.

I don't go to failure on anything but grip and I do hold back some on everything.

 

[delldell2]

anyone?

 

[crew9]

That will definitely provide you with some functional strength.

 

[Lord_Suston]

well how much time till season or you off all winter? the thing I see as a problem is not enough rest time for the whole body, also define goals, explosiveness, strength, speed need a little more criteria

 

[delldell2]

I'm off. My goals aren't really specific I guess. My strength levels need to come up, functional mass would be nice, but I think my diet should help with that, and just working towards being more explosive i.e. higher vertical, faster sprints, etc.
Thanks

 

[delldell2]

bump again

 

[Lord_Suston]

monday- snatch, push press, incline close-grip, shrugs

wens-squats, split squats, pull-ups weighted, glute ham raise, sprints

fri Flat bench, powercleans, speed deads, olympic curls

plyos and skill work done for AR

 

[slobberknocker]

I'm off. My goals aren't really specific I guess. My strength levels need to come up, functional mass would be nice, but I think my diet should help with that, and just working towards being more explosive i.e. higher vertical, faster sprints, etc.
Thanks

Those are my goals too. I'm doing WSB.

 

[delldell2]

Yeah, I know Westside can be adapted to include the oly lifts, but I'd rather have only 3 full workout days.

Anyone else with suggestions? I shouldn't have made such a generic title.

 

[delldell2]

howdy