My 12 week explosive strength program; Please critique

[Adam Huizenga]

Weeks 1-3:

Monday

Hang Clean-3x5
Back Squat-3x5
RDL-5x5

Wednesday

Push Press-3x5
Back Squat-3x5
Reverse Hyper-5x5

Friday

Same as Monday.

Supplemental:

Tuesday and Thursday

3 Supersets
Hanging Knee Raises
DB Side Bends
Med Ball Crunches

One Leg Balancing - 3 minutes each leg
Wobble Board - 3 minutes

Saturday

Expl. Push Up-3x5
Incline Bench-3x5
Tricep Extension-5x5

Weeks 4-6:

Monday

Hang Clean-5x3
Back Squat-5x3
RDL-3x5

Wednesday

Med Ball Throw (exactly like vertical jump motion)-5x5
Depth Jump-5x5
Double Bounds-5x5

Friday

Same as Monday.

Supplemental:

Tuesday and Thursday

3 Supersets
Hanging Knee Raises
DB Side Bends
Med Ball Crunches

One Leg Balancing - 3 minutes each leg
Wobble Board - 3 minutes

Saturday

Expl. Push Up-5x3
Incline Bench-5x3
Tricep Extension-3x5

Weeks 7-9:

Monday

Med Ball Throw-5x5
Depth Jump-5x5
Double Bounds-5x5

Wednesday

Push Press-5x3
Back Squat-5x3
Reverse Hyper-3x5

Friday

Same as Monday.

Supplemental:

Tuesday and Thursday

5 Supersets
Hanging Knee Raises
DB Side Bends
Med Ball Crunches

One Leg Balancing - 3 minutes each leg
Wobble Board - 3 minutes

Saturday

Plyo Push Up-5x3
Incline Bench-5x3
BB Row-3x5
Tricep Extension-3x5
Pull-up-3x5

Weeks 10-12:

Monday

Med Ball Throw-5x5
Depth Jump-5x5
Hang Clean-5x3
Back Squat-5x3
RDL-3x5

Wednesday

Med Ball Throw-5x5
Double Bounds-5x5
Push Press-5x3
Back Squat-5x3
Reverse Hyper-3x5

Friday

Same as Monday.

Supplemental:

Tuesday and Thursday

5 Supersets
Hanging Knee Raises
DB Side Bends
Med Ball Crunches

One Leg Balancing - 3 minutes each leg
Wobble Board - 3 minutes

Saturday

Plyo Push Up-5x3
Incline Bench-5x3
BB Row-3x5
Tricep Extension-3x5
Pull-up-3x5





Thanks a lot!

Adam

 

[PolishHammer1977]

I actually really like the layout.

What supplements are you using to coincide with this program?

That will determine the amount of rest you will need. Rest is the only obstacle Ithink you may face

 

[Scotsman]

Looks like a great strength and conditioning program. Hammer is right you may need to consider a little bit more rest.

Cheers,
Scotsman

 

[Adam Huizenga]

I really don't use any supplements...I just follow a really sound diet. Any other suggestions?

Thanks,

Adam

 

[louden_swain]

Are you participating in any athletics?

 

[coolcolj]

I would not do more than 2 days in a row

Why not do the ab stuff after your legs? that way you get the off next for CNS rest

 

[Adam Huizenga]

Are you participating in any athletics?

Yes, I play basketball.