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Hi. I'm trying to put together a program to gain functional strength for a better vertical leap. I don't care about size. I've read a lot of stuff on this board and this is what I'm thinking about doing.
stats: 20 years old, male, 175 pounds, 12-14 percent bodyfat, 5'11"
I don't know my 1rm for my lifts yet but the first and only time I did squats (a few weeks ago before winter break), I did 1 set with the bar and 4 sets of 6 with 155 pounds. I probably could have done 7, maybe more. So I'm guessing my 1rm is something close to my bodyweight and therefore needs to go way up before I start plyometrics and such.
Also I'm pretty sure my back is weaker than the rest of my jumping muscles (quads and hips are the strongest).
I'm thinking of doing
day 1: squats 5x5, deads 5x5, upright rows 5x5, pullups 6x2 (very weak on pullups and upper body in general so I'd try to increase reps to 6x4 or 5x5 and then use weighted exercises after that)
4 to 6 days of rest, and then repeat but alternate upper body exercises to incline bench and barbell pullovers).
also I'm planning to eat a big carb and protein meal a few hours before lifting, and eat big for about 24 hours after my workout, then eat at maintenance level (or slightly lower until bodyfat gets to around 10%) for the rest of the week.
so what's wrong with that plan? should I be doing 6x3 instead of 5x5? do I need to eat more to gain strength (like I said, size is not a concern)?
any comments appreciated!
stats: 20 years old, male, 175 pounds, 12-14 percent bodyfat, 5'11"
I don't know my 1rm for my lifts yet but the first and only time I did squats (a few weeks ago before winter break), I did 1 set with the bar and 4 sets of 6 with 155 pounds. I probably could have done 7, maybe more. So I'm guessing my 1rm is something close to my bodyweight and therefore needs to go way up before I start plyometrics and such.
Also I'm pretty sure my back is weaker than the rest of my jumping muscles (quads and hips are the strongest).
I'm thinking of doing
day 1: squats 5x5, deads 5x5, upright rows 5x5, pullups 6x2 (very weak on pullups and upper body in general so I'd try to increase reps to 6x4 or 5x5 and then use weighted exercises after that)
4 to 6 days of rest, and then repeat but alternate upper body exercises to incline bench and barbell pullovers).
also I'm planning to eat a big carb and protein meal a few hours before lifting, and eat big for about 24 hours after my workout, then eat at maintenance level (or slightly lower until bodyfat gets to around 10%) for the rest of the week.
so what's wrong with that plan? should I be doing 6x3 instead of 5x5? do I need to eat more to gain strength (like I said, size is not a concern)?
any comments appreciated!
