I GOT A SERIOUS QUESTION FOR YALL.
Not sure if it is free or not, Our coach was the one with a sheet. I stole it one day and wrote all the exercises down on a piece of paper but i forgot where i put it...it is around here some where.
The lifting done with the plyo's was Power cleans, dead lifts, EVERY ab workout possible, Hamstring curls, Squats. These were always done on the off days between the footwork drills. So it was all out for us, I have noticed tho mixing the two isn't very fun or smart. It could cause some big time injuries or just some really bad strains. But you def. separate lifting and the box drills, and footwork.
With these lifts tho, all of ours was based around strength training. We were going up alot each week. But since your further along then we are. I would prolly suggest just doing what your doing now, and just hang with it for a couple of weeks. Let the plyo's catch up to your level of strength before you continue on.
I don't what you call them but we called them dot drills ( 5 dots in the shape of a hour glass) those would insanely kill you in the beginnning. But you do those ALOT of stretching ( increase flexibility, which is very underrated part of Speed, and jumping) and the explosion drills...You go through all that and i saw big time change in 3 weeks. never finished tho got to week 5 then school started up and the stupid MSHAA ( Michigan sports something something) restricted coaches from working with more then 3 kids after school) so i really don't know how to finish to the program.
lol ya no problem i actually found it but I'll look it over and see see what i can type....I might as well make it a thread and let others read it. I might do it tonight but it prolly wouldn't be finished until around 12:20 or 30.
But yea these workouts are getting fun tho, huggins is going to have to catch Wall before he can even try to figure out how to stop him. Kid is pretty good... just keeps getting better.
im 14and my weaknesses are im slow and weak and unatgletic, but my strengths are iim a great ball handler and i have nba range on my three,seriously sometime i can make 8 out of 10 from nba distance. id compare my game to Jj Redickbut theres no way id make a nba team.
A guy from Lamar University came to the Y the other day. Low D1 school. A good one but lower level and it was insane how good he was. Easily the best player in the gym. He won't even sniff the NBA and probably not even the best teams over seas. He is probably better than 99.9% of the people on this site. No, nobody on this site could make a NBA roster.
Well i agree with him changing it up like that every week. In fact i would 1000% recommend that. You should never stick with a workout for more then 2 weeks without it changing. once again it goes back to the same concept of if you train the same over and over your body gets used to it. So by changing it up like that it makes the body work harder to recognize the muscle needed lift that ( or basically just forces the body to continue to strengthen itself since it is constantly in shock, think back to when you first started lifting when it hurt like hell afterwards but after awhile it was just nothing. You need to work so that it feels like the first time)
Umm i think the plyo program i had through Highschool was i want to say PlyoCity ( not sure). But at Kentucky the guy has his own program so there is no way of finding it i think. But yea Plyo City was great, gave you all the exercises and what lifts to do, even set up the charts at how much you should progress each week no matter if you think you could do it or not. Basically forcing you to work hard or you get left behind in the program.