Please critique this workout?

[Wolverine_K1]

This is for my quad, h’string & shoulders day. I alternate between the two workouts one each week.I also do sport specific drills,medicine ball throws & plyometrics and need advice on how to improve this individual workout.

Aim: To improve explosiveness in my legs(speed, agility, vert) & shoulders (punching) for basketball & kickboxing. (I participate at elite level) Also increase strength & a lttle hypertophy wouldn’t hurt. I train at home with free weights only, sick of lecturing people who say i'm cheating when doing certain lifts!. I have a squat rack. I do 3 sets of each exercise of no more than 6 reps. Deadlifts I do 3x3.

Week 1
Stiff leg deadlifts
deadlifts
overhead squat
Bent Press
push press
snatch

Week 2
Stiff leg deadlifts
hack squat (free weight)
front squats
Bent Press
dumbell press
push press
dumbell snatch

How can i improve this???????

 

[Rivaldo]

Its really hard to assess without knowing what you do on the other twelve days of the fortnight. Quick summary?

 

[zackdarnell]

Week 1
Stiff leg deadlifts
deadlifts
overhead squat
Bent Press
push press
snatch

Week 2
Stiff leg deadlifts
hack squat (free weight)
front squats
Bent Press
dumbell press
push press
dumbell snatch

How can i improve this???????

What is a bent press?

That is a lot of exercises for one day. Might want to split it up some.

 

[Lift Chief]

you'd have to break it down by days so we could try to help you.

 

[Rivaldo]

Re: Re: Please critique this workout?

What is a bent press?

There are a few paragraphs and pictures about the bent press in this article: http://www.t-mag.com/articles/226rene.html

 

[Wolverine_K1]

That is my legs & shoulders day(one workout). The rest of my lifting is basically body building style except for doing power cleans on my back & biceps day. I do no more than 6 reps for all exercises more often less. I do calves on a separate day & the rest of my body another day. I train 45min basketball 5 times a week followed by a half hour stretch than an hour kickboxing. My bball coach lets me off the fitness drills cause he knows of my schedule & fitness level I only do skills work.
My schedule is generally as follows

Monday:
BBall/ Kickbox

Tuesday:
light Kickbox- morning, BBall Game night

Wednesday:
Upper body Weights- morning Bball/Kickbox-night

Thursday:
BBall/Kickbox + calves(weights)

Friday:
The above workout followed by Plyos in morning + BBall/ Kickbox at night

Saturday:
Shoot around (very light)

Sunday:
Rest