Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau

[_Wolf_]

Hi everybody,

i listened to 0311 and decided to read up on another strength training coach called "Christian Thibaudeau" (CT).

yes, his work is amazing....

infact, i have saved each and every routine of his. unfortunately, i cannot attach it here because the file size (zipped) is over 17 mb.... but, if anyone out here is recently interested in saving a lot of their time browsing the articles, pm me and i'll e-mail the files to you...

but, i recently read this article of his and i really liked it...

i have attached tried to attach a deatiled doccument containing the program but it exceeded the file limit again...! once again, if you want the entire program with images, his personal bit, etc... you can always pm me for it..

Get Strong, Get Fast, Get Vertical!
Getting your "ups" up with this special program from the North!
by Christian Thibaudeau

The Program

Here's a six week plan to get your ups up. If you follow it to a "T" you'll undoubtedly increase not only your vertical jump, but also your running speed and lower body strength!

DAY 1

A. Back squat

Weeks 1-3: 4 x 4-6 reps
Weeks 4-6: 5 x 1-3 reps

B. Romanian Deadlift

Weeks 1-3: 4 x 4-6 reps
Weeks 4-6: 5 x 1-3 reps

C. Speed squat

Weeks 1-3: 5 x 2 @ 45% (45 sec. rest)
Weeks 4-6: 5 x 2 @ 55% (60 sec. rest)

D. Jump squat

Weeks 1-3: 3 x 8-10 @ 20% bodyweight
Weeks 4-6: 3 x 8-10 @ 30% bodyweight
As the name implies, go light and jump at the top of the movement!

E. Vertical jumps

Weeks 1-3: 3 x 8-10
Weeks 4-6: 3 x 8-10

DAY 2

A. Bench press

Weeks 1-3: 4 x 6-8
Weeks 4-6: 5 x 4-6

B. Bent Over Barbell Rowing

Weeks 1-3: 4 x 6-8
Weeks 4-6: 5 x 4-6

C. Push press

Weeks 1-3: 4 x 6-8
Weeks 4-6: 5 x 4-6

D. Weighted chin-ups

Weeks 1-3: 4 x 6-8
Weeks 4-6: 5 x 4-6

DAY 3

A. Depth jumps

Weeks 1-3: 3 x 8-10 (50cm box)
Weeks 4-6: 3 x 8-10 (70cm box)

B. Jump split squat

Weeks 1-3: 3 x 4-5/side (hold a dumbbell that's 10% of your bodyweight)
Weeks 4-6: 3 x 4-5/side (hold a dumbbell that's 20% of your bodyweight)

C. Power clean from blocks

Weeks 1-3: 4 x 3-5 reps
Weeks 4-6: 5 x 1-3 reps

D. Bulgarian squat iso-contrast

Weeks 1-3: 3 x 4-5/side (5 sec. isometric pause when the knee is at 90 degrees)
Weeks 4-6: 3 x 4-5/side (7 sec. isometric pause when the knee is at 90 degrees)

E. Top squat, overcoming isometrics

Weeks 1-3: Press against pins, 3 sets of 5 reps of 6 sec. each (3 sec. pause between reps)
Weeks 4-6: Press against pins, 4 sets of 5 reps of 3 sec. each (3 sec. pause between reps)

DAY 4

A. Incline press

Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10

B. Incline dumbbell rowing

Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10

C. Close-grip bench press

Weeks 1-3: 4 x 10-12
Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10

D. Barbell curl

Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10

E. Decline dumbbell triceps extension

Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10

F. 2/1 machine curl

Weeks 1-3: 3 x 4-5/side (lift explosively with 2 arms, lower in 5 sec. with 1 arm)
Weeks 4-6: 3 x 4-5/side (lift explosively with 2 arms, lower in 5 sec. with 1 arm)

Conclusion
This program should yield impressive gains in vertical jump capacity, as well as in lateral agility and sprinting speed. It would also allow you to maintain or even increase your muscle mass, especially if a proper muscle-gaining nutrition program and the right supplements are used.