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.