|
|
Post by Johnny Mnemonic on Jul 19, 2005 20:52:53 GMT -5
I recently helped a friend of mine train. His name is Brock but some who know him call him the "professor" for his vast knowledge of sports. Particularly football. He had wanted to improve his athletic ability mainly for softball. He made tremendous progress partly because he worked very hard. He also was very weak physically so we focused mainly on strength. Below is the log I kept for roughly the two months he trained.
|
|
|
|
Post by Johnny Mnemonic on Jul 19, 2005 21:25:13 GMT -5
Lower Body 5/4
ISO squats (held at parallel)
bar only 3x10 seconds
ISO one-legged squats
body weight 3x15-20 seconds
Upper Body 5/5
ISO bench press (held 5-6 in.above chest)
65 4x10-15 seconds
Lower Body 5/9
ISO squat
85 @ 10 seconds;initial set
65 @ 10 sec.;3 drop sets
Upper Body 5/10
ISO Bench Press
95 @ 10 seconds;initial set
85 @ 10 sec.;7 drop sets
ISO bench row
115 @ 10 seconds;initial set
90 @ 10 sec.;6 drop sets
barbell pullovers
40 @ 3x7
Hammer curls
12 1/2 @ 3x15
Lower body 5/13
One-legged ISO squats
20 @ 15 seconds;initial set
10 @ 15 sec.;5 drop sets
One-handed deadlifts
bar only @ 5x7
ISO lying leg-raises
body weight @ 20 sec.;initial set
" " @ 18 sec.;4 drop sets
Upper Body 5/17
PLIO (Eccentric) Bench Press
115 @ 12x8 sec.
Bench Rows
90 @ 10 reps;initial set
90 @ 8 reps;2 drop sets
barbell pullovers
40 @ 13 reps;initial set
40 @ 11 reps;5 drop sets
db hammer curls
20's @ 9 reps;initial set
20's @ 8 reps;3 drop sets
Upper Body 5/19
Behind neck Press
bar only @ 13 reps;initial set
" " @ 11 reps;4 drop sets
Bench Rows
70 @ 17 reps;initial set
70 @ 15 reps;3 drop sets
barbell pullovers
60 @ 4x6
db hammer curls
20's @ 13 reps;initial set
20's @ 11 reps;3 drop sets
Lower Body 5/23
ISO squats
85 @ 10 seconds;initial set
85 @ 8 seconds;5 drop sets
ISO reverse hyper
10 @ 20 sec.;initial set
10 @ 17 sec.;6 sets
ISO lying leg raises
10 @ 20 sec.;initial set
10 @ 17 sec.;3 drop sets
Upper Body 5/24
PLIO (eccentric) bench press
135 @ 10 sec.;initial set
135 @ 8 sec.;6 drop sets
Lower Body 5/27
One-legged squats
40 @ 15 reps;initial set
40 @ 12 reps;4 drop sets
one arm deadlifts
50 @ 9reps;initial set
50 @ 8 reps;4 drop sets
Upper body 5/29
Behind neck press
50 @ 11 reps;intial set
50 @ 9 reps;5 drop sets
Bench Rows
90 @ 17 reps;initial set
90 @ 15 reps;1 drop set
barbell pullovers
60 @ 7 reps;initial set
60 @ 6 reps;4 drop sets
db hammer curls
20's @ 15 reps;initial set
20's @ 13 reps;5 drop sets
Lower Body 5/31
Bench squats
135 @ 8x3 bench set slightly above parallel
|
|
|
|
Post by Johnny Mnemonic on Jul 19, 2005 22:16:18 GMT -5
Lower Body 6/10
Squats
135 @ 3 reps;initial set
120 @ 3 reps;3 drop sets
Upper Body 6/8
Bench Press
115 @ 3 reps;initial set
100 @ 3 reps;9 drop sets
Lower Body 6/14
OI (oscillatory isometric) one leg squats
10 @ 18 reps;initial set
10 @ 16 reps;1 drop set
ISO back raise
20 @ 16 sec.;initial set
20 @ 14 sec.;3 drop sets
Russian twists
25 @ 10 reps;initial set
25 @ 9 reps;4 drop sets
Upper Body 6/13
Alternate db presses
20's @ 11 reps;initial set
20's @ 10 reps;2 drop sets
db ISO MIO rows
30 @ 10 reps;initial set
30 @ 9 reps;1 drop set
db overhead tri-extensions 3 sec.eccentrics
30 @ 8 reps;initial set
30 @ 7 reps;5 drop sets
rev.curls
40 @ 15 reps;initial set
40 @ 13 reps;3 drop sets
Upper Body 6/17
Bench Press
135 @ 1 rep;initial set
120 @ 1 rep;10 drop sets
Lower Body 6/21
Squat 115 9x3
Upper Body 6/25
Speed Bench Press
70 @ 15x3 done as fast as possible
Lower Body 6/27
Oscillatory isometric one leg squats on balls of foot
body weight @ 10 reps;initial set
" " @ 9 reps;6 drop sets
Jump squats
bar only @ 7x3
Upper Body 7/2
Oscillatory isometric Bench Press
65 @ 12 reps;initial set
65 @ 10 reps;5 drop sets
Bench Rows
90 @ 17 reps;initial set
90 @ 15 reps;1 drop set
Lower Body 7/3
Depth Jumps (forward,backward,left & right drops)
5x3
Shuttle drill 20 yds
3 sets
Upper Body 7/6
Speed Bench Press
70 @ 10x3
Lower Body 7/8
Oscillatory isometric one leg squats on ball of foot
10 @ 14 reps;initial set
10 @ 11 reps;4 drop sets
Jump squats
55 @ 11x3
Upper Body 7/13
Oscillatory isometric behind neck press
50 @ 17 reps;initial set
50 @ 14 reps;2 drop sets
Bench Rows
90 @ 20 reps;initial set
90 @ 17 reps;2 drop sets
barbell pullovers
60 @ 13 reps;initial set
60 @ 11 reps;3 drop sets
We did not measure his sprint speed or jumping ability after the program but his strength obviously increased. About 80-85lbs on his squat and 35lbs on his bench. His weight dropped 5-6lbs. He did mention how he felt not only stronger but also more powerful and in turn felt faster and quicker on the softball field. Good job Brock!
|
|
|
|
Post by Boris on Jul 20, 2005 0:27:27 GMT -5
That's pretty impressive Professor! I hope he sticks with it Johnny!
|
|
