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upcominglegend3 · #1 (**permalink**) 12-24-2007, 01:23 PM

WORKOUT GIVEN BY MY COACH! (COACHED CANADA NATIONAL TEAM 2 YEARS AGO)
(Monday, Wednesday and Friday)
Between 3 p.m. and 4 p.m
- Air Alert 3

Between 7 p.m and 8 p.m
- Back Bridge (2 * 30 seconds)
- Front Bridge (2* 45 seconds)
- Side Bridge (2 * 30 seconds)
- Push ups 2*25
- Clap push ups 2*10
- upside down push ups (with feet on wall) 2*7

Between 10 p.m and 11 p.m STRETCHING

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Tuesday and Thursday

depth jumps 2*10
jump rope 3*25
1 leg depth jumps 2*10
latteral hops 3*20
front to back hops 3*20

raidersdrive · #2 (**permalink**) 12-24-2007, 01:26 PM

Dont Even Waste Your Time On Air Alert....

upcominglegend3 · #3 (**permalink**) 12-24-2007, 02:40 PM

I'm new to plyos so as soon as I'll do them I'm gonna gain a lot I mean I did two weeks this summer and gained 4 inches! so I decided to ask the coach and he gave me this program + other exercices

raidersdrive · #4 (**permalink**) 12-24-2007, 03:57 PM

Do a program that will not get you injured such as VJB???

upcominglegend3 · #5 (**permalink**) 12-24-2007, 04:30 PM

Quote:

Originally Posted by raidersdrive

Do a program that will not get you injured such as VJB???

I have it but it won't get me as much and I can't do weights and if air laert is done properly and on a mattress that resists shocks it all good man

upcominglegend3 · #6 (**permalink**) 12-24-2007, 04:30 PM

but let's stay on topic is all those exercices togheder over training?

ryano3 · #7 (**permalink**) 12-24-2007, 08:57 PM

i highly advise u not go go on wif air alert,through personal experience and my understanding of the issue

do a vjb plyo program instead

there r better upperbody training programs than the one your doing/with or without weight,depending on wot ya goal is

i kinda do the stretching like u before bed,but only like 30-45minutes at the max

there is no need 4 the tuesday thursday n saturday scheduale

upcominglegend3 · #8 (**permalink**) 12-25-2007, 01:43 AM

I nee those exercices man on tuesdays and thursday

a.j.ing · #9 (**permalink**) 12-25-2007, 03:32 AM

thats EXTREME overtraining

ryano3 · #10 (**permalink**) 12-26-2007, 06:35 PM

i'm going 2 say it again, u r already taking the risk of doing air alert y would u want 2 do those additional plyo's

i can get u a way better bodyweight upper body program for strength

i am still really baffled y u r not doin a vjb plyo program but aa instead,srsly i dont get that

this is the last time im warning u