The four plans are all separate and independent plans, and you can only complete one plan at a time! Before starting all plans, you must complete eight weeks of 10X10 standard full squat training, otherwise the training effects of the four plans will be affected, and the training plan will not be completed!
Before I started the leg series of posts, I told everyone that I would write down a few training plans at the end, because many of my friends who trained according to my previous posts basically did 10X10 for about 10-12 weeks and have already mastered the basics. I have a certain understanding of leg training. Of course, there are also some friends who work hard and have excellent training results. I won’t name them here. Everyone knows who I am talking about.
During this period, many friends asked for various plans and plans, and most of them were for bouncing. Although I have emphasized more than once that basketball is not just about bouncing, in order to comply with public opinion, I still wrote several different versions at different levels. , training plans for different goals. These plans are not specially formulated for one person, but are written based on everyone's general situation, that is, everyone basically has the equipment and is familiar with the movements, so don't pursue some imperfections in the plan. Of course, I also I will post two plans I gave to two friends for your comprehensive reference:
Freehand training (bounce):
The mention of strength in freehand training is limited, so I won’t explain it further here, so I only arrange a training plan for bouncing targets:
The first stage (speed reserve period)
Week 1: Monday, 50-meter leapfrog, 8 groups; 50-meter sprint, 8 groups;
Wednesday, 4 sets of 50-meter sprint
Friday, 50-meter frog jump, one group, 4 groups;
Week 2: Monday, 10 groups of 50-meter frog jumps; 10 groups of 50-meter sprints;
Wednesday, 50-meter frog jump, one group, 4 groups
Friday, 4 sets of 50-meter sprint
Week Three: Monday, 5 groups of 50-meter frog jumps; 5 groups of 50-meter sprints;
Wednesday, 4 sets of 50-meter sprint
Friday, 4 groups of 50-meter frog jump
Week 4: Monday, 100-meter frog jump, 3 groups;
Wednesday, 10 sets of 50-meter sprint
Friday, 100-meter frog jump group
The second stage (bounce improvement period)
Week 5: Monday, 310 sets of 0 meter sprint
Wednesday, vertical jump in place 1 time to touch high, 1 group, 10 groups; abdominal jump in place 10 times, 3 groups
Friday, 30-meter frog jump, one group, 5 groups
Week 6: Monday, 8 sets of 30-meter sprint
On Wednesday, vertical jump in place 1 time to touch the height, 1 group, 15 groups; abdominal tuck jump in place 10 times, 4 groups
Friday, 30-meter frog jump, one group, 3 groups
Week 7: Monday, 5 sets of 30-meter sprint
Wednesday, vertical jump in place 1 time, 1 group, 20 groups; abdominal jump in place 10 times, 5 groups
Friday, one group of 30-meter leap frog; one group of 30-meter sprint
Week 8: Monday, 1 set of run-up touch, 30 sets; 50-meter frog jump, 1 set
Wednesday, rest
Friday, test the extreme vertical jump and run-up height
During the eight-week period, do not do any training other than training on the training day. The maximum number of times a week is to play is once. After training on Monday of the last week, do not conduct any training or competition until Friday to allow the body to fully recover. During this period, you should eat well and rest well. The American vertical jump plan predicts an increase of 20-30CM after completion. Our plan does not make such predictions because everyone has a different starting point, weight, muscle, and training level. However, This plan has been carefully considered and improved by me, and it will definitely be useful to everyone.
Strength training (aiming at strength)
The first stage (strength reserve period)% ratio is the maximum squat weight
Week 1: Monday, 60% 1 set 2 times, 70% 1 set 2 times, 75% 3 sets 10 times.
Wednesday, 60% 1 set 2 times, 70% 1 set 2 times, 75% 3 sets 3 times.
Friday, 60% 1 set 2 times, 70% 1 set 2 times, 75% 3 sets 10 times.
Week 2: Monday, 60% 1 set 2 times, 70% 1 set 2 times, 80% 3 sets 5 times.
Wednesday, 60% 1 set 2 times, 70% 1 set 2 times, 80% 3 sets 3 times.
Friday, 60% 1 set 2 times, 70% 1 set 2 times, 80% 3 sets 5 times.
The third week: Monday, 60% 1 group 2 times, 70% 1 group 2 times, 85% 3 groups 3 times
Wednesday, 60% 1 set 2 times, 70% 1 set 2 times, 85% 3 sets 3 times
Friday, 60% 1 set 2 times, 70% 1 set 2 times, 85% 3 sets 3 times
Week 4: Monday, 60%1Set 2 times, 70% 1 set 2 times, 90% 2 sets 2 times
Wednesday, 60% 1 set 2 times, 70% 1 set 2 times, 75% 3 sets 3 times
Friday, 60% 1 set 2 times, 70% 1 set 2 times, 85% 2 sets 3 times
The second stage (strength sprint period)% ratio is the ultimate weight
Week 5: Monday 60%1X2, 70%1X2, 80%3X3, 90%1X1, 80%1X3
Wednesday 60%1X2, 70%1X2, 80%1X3, 90%1X1, 95%1X1
Friday 60%1x2, 70% 1x2, 80%1x3, 90%1x1, 80%3x3
Week Six: Monday 60%1X2,70%1X2,80%1X1,90%2X2,80%2X2
Wednesday 60%1X2,70%1X2,80%1X1,95%3X1
Friday 60%1X2,70%1X2,80%1X1,90%1X1
Week 7: Monday 60%1X2,70%1X2,100%2X1
Wednesday 60%1X2,70%1X2,80%3X3
Friday 60%1X2,70%1X2,105%1X1
Week 8 Monday 60%1X2,70%1X2,80%1X3,90%1X4,80%2X2
Wednesday Closed
Friday 110%1X1
Strength training plans, especially squat-based training plans, are roughly divided into two schools, the Western barbell system and the Eastern European system. Although Captain Kirk and others also have their own specialized systems, they are basically different from the Eastern European and Russian training systems. Not big. Neither system is better or worse, and both have outstanding training representatives. This plan is based on the Eastern European system. The Eastern European system has very high requirements for the purity of the plan. That is, only squats are practiced for leg strength during these eight weeks, and only the most useful things and the best results are practiced. action. This eight-week plan is suitable for all friends who have reached a maximum squat of 1.5 times their own weight after doing 10X10. For example, if the weight is 80KG, the squat can already be 120KG.
Strength training (aiming at jumping)
This plan is a new plan I wrote. It is different from the previous plan for Xiao Chao. It adds more bouncing parts. But the basics are still the same, with squats as the main focus, and some things that many novices may not understand have been removed.action. If you are interested in Xiaochao @Etiger3's plan, you can also ask him. He used multiple plans to increase his squat to 185KG yesterday, which is far beyond my expectation. It can be regarded as a real introduction to the squat movement. !
The first stage: strength reserve period
Week 1: Monday, squat 80% 5X5, jump rope 3X100
Wednesday, squat 80% 3X3
Friday, half squat 90%5X1
Week 2: Monday, squat 85% 4X4, jump rope 4X100
Wednesday, squat 85% 2X2
Friday, half squat 95% 7X1,
The second stage: speed reserve period
Week 3: Monday, half squat 100%10X1
Wednesday, 10 sets of 30-meter sprint, 5X100 rope skipping
Friday, half squat 105%3X1
Week 4: Monday, half squat 105% 5X1
Wednesday, 5 sets of 30-meter sprint, 6X100 rope skipping
Friday, half squat 110% 3X1
The third stage: vertical jump reserve period
Week 5: Monday, dumbbell half squat jumps 5 times, 1 set, 10 sets
Wednesday, half squat jump 1 time, 1 group, 10 groups
Friday, touch high in place once, 1 group, 30 groups
Week 6: Monday, touch high in place once, 1 group, 15 groups
Wednesday, half squat jump 1 time, 1 group, 10 groups
Friday, dumbbell half squat jumps 5 times, 1 set, 5 sets
The fourth stage: bounce reserve period
Week 7: Monday, half squat 120% 5X1
Wednesday, touch high in place once, 1 group, 10 groups
Friday, half squat jump 1 time, 1 group, 10 groups
Week 8: Monday, half squat 120% 7X1
Wednesday, rest
Friday, test
This eight-week plan is a very basic comprehensive jumping training plan, including the speed, strength, explosive power, and jumping movements required for jumping. It’s just important to note that because the level of trainers it targets varies, there are many good movements, such as power cleans, that are not included. This plan is also suitable for trainees who have completed 10X10, even if they have not reached 1.5 times the squat body weight.
Special Plans:
This special plan was made for Brother Guang. The current plan used by Xiaochao is similar to this one. This plan focuses on building strong leg strength, that is, when squatting 2 times or more of body weight , how to further enhance athletic ability, jumping ability and absolute strength. Leg training is also changed from three days a week to four days a week. However, since Xiao Chao has enough ability to cope with this intensity, as well as Guang Ge @leaper_0’s previous professional experience and jumping level, it may be a bit difficult for most trainers. The load is too large, but it is of great benefit to them:
This plan is no longer divided into specific stages:
Week 1 Monday Box Squat 10X2, Leg Press 3X10
Wednesday: Maximum squat 100%X1, failure to replace 95%X1, maximum leg press 100%X1, failure to replace 95%X1
Thursday: Maximum squat 100%X1, fail to change to 95%X1, abdominal jump 3X20
Friday: Maximum squat 100%
Week 2 Monday Box Squat 10X2, Power Clean 80%1X1, 85%3X1
Wednesday: Maximum squat 100%X1, fail to change to 95%X1, clean 85%5X1
Thursday: Maximum squat 100%X1, fail to change to 95%X1, clean 85%7X1
Friday: Maximum squat 100%X1, fail to exchange for 90%X1, clean 85%10X1
The third week, Monday, turned over 90% 5X1, 85% 7X1
Wednesday: High flip 90% 7X1, 85% 5X1
Thursday: High flip 90% 10X1, 85% 3X1
Friday: 100% 1X1 for power clean, 100% 1X1 for max squat, 95% for failure
Week 4 Monday High Flop 100% 3X1, 90% 3X1
Wednesday: High flip 100% 1X1, 90% 5X1
Thursday: Power Clean 90% 7X1, Maximum Squat 100% 1X1. Failure to change to 95%
Friday High Flip 90%10X1
Week 5 Monday: Power Clean 105%1X1 Maximum Squat 105%1X1 Failure to exchange for 100%
Wednesday: Power Clean 100% 3X1 Maximum Squat 100% 3X1
Thursday is closed
Friday off
Week Six Monday High Clean 110%1X1 box squat limit 110%3X1
Wednesday: If the maximum squat 110%1X1 fails, replace it with 105%1X1. The maximum box squat is 105%4X1
Thursday: Abdominal jump 3X20, Toe jump 4X100
Friday Test Touch High
Week 7 Monday Maximum Squat 100% 5X1
Wednesday Extreme High Turn 100%5X1
Thursday is closed
Friday Test Touch High
Week 8 Monday: Maximum Squat 115%X1 Test Height
Wednesday High Flip 100%X1 Test Touch
Thursday is closed
Friday Test Touch High
This plan has 3 or even 4 extreme squat tests within a week. It mainly trains the ability of nerves to control muscles, and the quality of nerve ability is also the core issue that directly determines our explosive power. Moreover, this plan will greatly promote the secretion level of testosterone hormone in the body. Testosterone hormone will also inhibit fat growth. It is also a good choice for Brother Guang who is currently in the process of losing fat. If you have friends who want to try this plan, that doesn’t mean it’s impossible. It’s just that it involves box squats, power cleans and other movements, so I’m afraid there may be many things you don’t understand.
In the above plan, the squats and half squats we refer to refer to the free barbell, not the Smith machine. I hope everyone can pay attention to avoid falling into misunderstandings. These four plans are for your reference, and you can make slight modifications according to your own circumstances. Not much else to say. I hope everyone can get help through these plans. Friends who have already achieved some results should not be complacent. Being down-to-earth is the way to go.
In addition, some friends are curious about what strongman training involves. In fact, in the video I uploaded, apart from the basic squats and deadlifts, the shoulder and arm exercises cannot be counted as strongman training. Today I uploaded a few videos about Ze The video of Qi's squat was taken a few days ago. I have been losing fat these days and my strength has declined. However, I didn't expect that Zeqi's level has improved after not practicing squats for more than half a year. Zeqi squats have strict requirements on core muscle strength, arm strength, and leg strength, and are very helpful in bouldering balls, wheel spinners and other events in strongman competitions. The posture of the Zeqi squat is often used in our daily life, so the Zeqi squat is not a designed movement. It has comprehensive benefits for improving the strength of the whole body.
The first one is 140KG, the second one is 220KG which breaks the new limit, and the third one is 240KG which is a little helpful in the initial stage, but needs to be paid attention to and improved in the future.