Thursday, April 11, 2013

Novice Weights Vertical Jump Program





NOVICE WEIGHTS PROGRAM

This is a strength-training program designed for someone who is either a beginner or has less than 1 year of consistent weight training experience.  The routine is designed to not only prepare and condition your body but also dramatically increase your strength in the

lower body.  It does this by focusing on the largest bang for the buck” exercises, those being the barbell squat and deadlift.  The routine is not overly fancy or dramatic as most effective strength training programs tend to share one thing in common and that is lots of basic hard, heavy exercises.  The program calls for 2 training days per week with at least
2 days rest between workouts.  The program works really nice when the novice plyometrics program is added in during the last 2 phases, which would call for 2 plyometric workouts per week and 2 strength training workouts per week.  Ideally you would perform the plyometrics program on the same days that you weight train but this is not absolutely necessary.  You could set it up any number of ways as long as you have 2 whole days rest in between weight training workout.  For example you might set it up
like this:

Option #1

Monday- Lower body workout #1 + plyometrics

Tuesday- Off

Wednesday- Plyometrics

Thursday- Off

Friday- Lower body workout #2

Saturday and Sunday- Off

Option #2 (this would be ideal but not absolutely necessary)

Monday-Off

Tuesday-Lower Body workout #1 + plyometrics

Wednesday Off

Thursday- Off

Friday Lower Body workout #2 + plyometrics

Saturday and Sunday- Off

Option #3

Monday- Lower body workout #1

Tuesday- plyometrics

Wednesday-off

Thursday- Lower body workout #2

Friday-off

Saturday- plyometrics

Sunday- Off

Option #4 (this option calls for only 1 plyometrics training day per week – this will still allow you to benefit and I actually suggest this option if you really need to work on your strength because you will be a lot fresher throughout the week)

Monday- Lower body workout #1

Tuesday- off

Wednesday- Plyometrics

Thursday- off

Friday- Lower body workout #2

Just make sure you only add the plyos in on the last 2 phases.

Program guidelines:

Goals: Dramatically increase lower body strength

Intensity: moderately heavy loading

Length: 4 phases with each phase 3 weeks in duration

Frequency: 2 times per week

Rest Intervals: 3 minutes between sets of most exercises – no specific need to monitor rest intervals – simply go whenever you’re ready and make sure you are fresh so that you can hoist the heavy iron!

PHASE I (Week 1-3)

Exercise
Sets/reps
Remarks
Workout A:


Squat
3x10
Do 2-3 prior warm-up sets of 8-10 reps adding weight to
the bar with each set.  Once you build up to your working




weight try to stay with the same weight for all 3 sets
Leg curl or
glute ham raise
4x8

Calf raise
3x20

Workout B:


Deadlift
3x8
Do 2-3 prior warm-up sets of 6-8 reps adding weight to the
bar with each set.  Once you build up to your working weight try to stay with the same weight for all sets
Barbell lunge
3x8 (per
leg)
Perform all the reps with 1 leg before advancing to the
other leg.  Follow the weak-side rule and work the weaker leg first
1-legged calf
raise
3x20
Hold dumbell

Phase II (Week 4-6)

Exercise
Sets/Reps
Remarks
Workout A:


Squat
4x8

Explosive
squat
2x5
Using 50% of the weight you used in your heaviest squat
attempt perform 2 sets of 5 reps trying to explode up as fast as possible
Leg curl
4x8

Calf raise
4x20

Workout B:


Barbell Split
Squat
4x8
Elevate back leg on a bench approximately 12-18 inches
high
Romanian
Deadlift
4x8
Focus on keeping back arched and pushing hips back
Glute-Ham
raise
3x15
Lower yourself slowly and use your arms to push yourself
back up
1-legged calf
raise
3x20/leg


Phase III (Week 7-9)

Exercise
Sets/reps
Remarks
Workout A


Squat
4x6

1 and 1/3
squat
2x8
Squat all the way down come up 1/3 of the way then go back
down and then come all the way up = 1 rep
Leg curl
4x6



Calf raise
3x20

Workout B:


Platform
Deadlift
4x5
Stand on a very low box or plate for a greater range of
motion.
Barbell lunge
4x8/leg

1-leg calf
raise
3x20/leg


Phase IV (Week 10-12)

Exercise
Sets/reps
Remarks
Workout A:


Squat
4x4

¼ squat
2x4
After your regular squats add additional weight to the bar and
do 2 sets of 4 reps using a much shorter range of motion
Leg curl
4x5

Calf raise
4x15

Workout B:


Deadlift from
blocks
4x4
Put blocks, boxes, or plates under the plates to elevate the bar
about 8 inches higher than normal.  After elevation the bar should be just below your knees.
Regular
Deadlift
2x4
Strip some weight off the bar and perform 2 sets of regular
deadlifts
Dumbell
lunge
3x8

1-leg calf
raise
3x20/leg