[robbyybt]

allright folks, Im currently doing a hypertrophy and strength routine for the next few weeks and im then wanting to move into a new routine. The primary focus for this new routone is to improve athletic performance and also core strength. The secondary focus is just to increase hypertrophy.

All will be performed with 5-8 reps and 3 sets apart from dB benchpress which will have 4 sets

Tuesday

Dumbell benchpress
Bumbbell flys
Chinups weighted
Leaning dumbbell rows
Dumbbell overhead press - 1 arm at a time
Tricep extensions
Situps weighted
Barbell rollouts
Leg raises

Thursday

Squats (light)
Good mornings
Power cleans
Chin ups
Snatch
Side bridges
Russian Twists
Dumbbell benchpress

Sunday

Calf raises - 3 sets heavy with 5-8 reps and 2 sets light with 15-20 reps
Squats
Leg extensions
Leg curls
Side lunges
Skull crushers
Barbell curl
Weighted situps
Leg raises

I think this is a bit overkill but i'm not sure? Anyone got any thoughts on what to change, add in or take out?

[Painislove]

if the main goal is athletic performance then I think you are good. add some sprints, stretching, as well as some plyos

[robbyybt]

yea i.m going to be doing running (distance + sprints) and stretching. Im not doing plyos though till I get to college.

[Cricket_Fire]

Maybe I've just got a poor work capacity, but I don't think that many "big" lifts each workout is feasible to make consistant gains on.

Doing squats, goodmornings, powercleans and snatches in the same workout is huge.

I personally would prefer less volume, but more frequency. Something like:

Monday - squat, goodmorning, side bends, decline crunce
Tuesday - tire flips, hypers
Wednesday - db bench, 1 arm db overhead, skull crusher
Thursday - snatch, sled dragging
Friday - off
Saturday - overhead squat, deadlift, powerclean, abs
Sunday - sprints




edit - I train for strength though, so take this with a grain of salt

[robbyybt]

Cheers for the input Cricket, I wont be able to do the programme you outlined but ill give mine a re-think anyway

And i'd guessed you did strength trining lol

[nmb1233]

you should def do plyo's if your athletic trainging. why wait? i would throw a few in your work out it would help with your strenght training as well.

[robbyybt]

Originally Posted by nmb1233

you should def do plyo's if your athletic trainging. why wait? i would throw a few in your work out it would help with your strenght training as well.

Im going to be doing alot of pre season running and playing etc so they wont really be needed until I get out to college. Also I dont really have the space or equipment to do them just now.

[nmb1233]

you can do alot without equip. high jumps....acutally add to explosiveness on squats....side shuffles crossover shuffles....triangle jumps...square jumps.... ball throws burpees, plate drags, mountain climbers, free squat with side lunge, wood chippers, all great man....

[nmb1233]

they might help with your flexibility too maybe you might be a little quicker in your runs.....

[ibanezman88]

just know that this type of training isn't very effective for gaining size IMO

[robbyybt]

Originally Posted by ibanezman88

just know that this type of training isn't very effective for gaining size IMO

I know its not the best way to gain size but you can still gain aslong as your eating right imo Although because of the cardio I will be doing it would make it hard to gain in any routine lol Just gonne need to eat like crazy

[robbyybt]

Ive decided to take out squats and power cleans on thursday due to your advice cricket. But im wanting to add in a good rotar cuff exercise on thursday instead because ive never really done anything for them and I feel its quite important to do something.

Anyone got any good exercises for them?