it will hinder ur gains... (if you need proof or whatever, i can get articles and research to back me but it does)... it u are goin to use it for kcal loss, do HIIT of some sort. and the 60% he was talkin about was 60-80% max heart rate... on average the way you can figure that is you take 220-(your age) x .6 = 60% HR and the same for 80% HR

In Vertical Jump Bible the Novice Weight Lifting program has schedules A and B adn it say you should do them twice a week. So will my Novice Weight Lifting workout schedule look like this:

Mon-Off
Tues-Workout schedule A
Wed-Off
Thur-Off
Fri-Workout Schedule B
Sat and Sun-Off

or like this:

Mon-Off
Tues-Workout schedule A and B
Wed-Off
Thur-Off
Fri-Workout Schedule A and B
Sat and Sun-Off


Im confused because for novice weightlifting it says workout schedule A and B why is there two? Please help me.

the first one, this is what it said exactly (i think this is okay cause i'm really giving anything away.):

Oh ok thanks man. So #1 is workout A and #2 is workout B correct?

Is this too much, or do I need to rest more?

Monday- 2 Hours Basketball Training (semi-intense but we do circuits)
Tuesday-Lower Body Workout #1 + Plyometrics
Wednesday - 1 Hours 30 Mins Basketball Training (not intense - school)
Thursday- 2 Hours Basketball Training (intense)
Friday Lower Body Workout #2 + Plyometrics
Saturday - Basketball Game Most Saturdays
Sunday - Rest

I was also wondering if I should do the plyometric routine aswell as the weights, since im playing basketball 3/4 times a week. Im 15 years old, 75kg and I can squat 1x my bodyweight only, for the moment :P

i think your doing to much plyo metrics becuase your getting them when you play basketball to i would recomend some wieght trainging and mabe a little ploys if you want.
i have another question if i do vjb bodywieght program but do all the exercises as fast and explosivly as i can will i get better gains or worse gains??

__________________
"hard work beats talent when talent fails to work hard"

first of all you are supposed to do the plyos as fast as possible as long as you keep real good form.

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what about the exercises like the peterson step up or body wieght squats would you get more benifit if you did them as fast as possible ?

__________________
"hard work beats talent when talent fails to work hard"

no you would not gain more inches. do it at the tempo it says the idea is to build strength while being explosive.

__________________
Come visit the best new athletic enhancement training site at http://eliteathletes.org/forum

- fast response to all training questions.
- Easiest way to contact me
- Offer support for novice to advanced athletes
- Best support forum around for athletes with training questions.

Also for those of you that want to create a website I would recommend using Ultimalabs hosting.

http://clients.ultimalabs.co.uk/aff.php?aff=007