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Sim · #11 (**permalink**) 01-21-2008, 10:41 AM

Quote:

Originally Posted by VeRt LeGeNd

yeh you got a point. Today i was gonna try a customized week i am gonna try that i made my self, it would be something like this:

Low Pogo Jumps 3/20 seconds
High Pogo Jumps 3/20 sec
50-Rep Rhythm Sqauts using 90% of 1rm 1/50
2 legged depth jump (highest vj plus 10 inches) 3/10
1 Legged Depth Jump (highest vertical jump/2 per leg) 3/15
S/l Calf Jump Curl 2/25
S/L Calf Jump 2 /25
S/L Flying Step-up (per Leg at knee level) 3/16
Maximum Height Jump 2/20
Glute Ham Raise 5/10,8,6,4,4
1-foot calf raise (per leg) (with 5lb weights) 2/20
1-legged Box Jumps (per leg) 2/5 (highest vj/2)
Altitude Jump Using 2 legs VJ+3 inches 2/7
1-legged altitude jump (highest vj/2 +3 inches) 2/7 per leg

yeah i was gonna say thats a silly number of total reps..

VeRt LeGeNd · #12 (**permalink**) 01-24-2008, 04:15 PM

hey everyone i have gained about an inch this week soo far i will post up soon

redsoxfan15 · #13 (**permalink**) 01-24-2008, 04:27 PM

ok, you have to try as hard as you can to keep the workout at an hour or less every workout otherwise you will lose one of your bodies main recovery methods called testosternone. the effect on the cns is to much for one workout

also real plyometrics are supposed to be used with maximum power and strength. training for over an hour is more is more of a conditioning workout.

VeRt LeGeNd · #14 (**permalink**) 01-24-2008, 06:17 PM

ok well i have a different program i made instead of it being 14-15 workouts on certain days i made it 8 plyometrics workouts and 6 weightlifting workouts on the certain days i will have to show you later sory..

redsoxfan15 · #15 (**permalink**) 01-24-2008, 06:32 PM

dont worry your program cant be that secret i still have programs i have never released.

anyways good luck

VeRt LeGeNd · #16 (**permalink**) 01-25-2008, 07:27 AM

no when i was wrghting that i was just really busy, i had a game to do

VeRt LeGeNd · #17 (**permalink**) 01-25-2008, 12:28 PM

i jsut pulled my hamstring or my tendon last night i am going to the docs today maybe lol....i blocked some guy REALLY bad though in the process. It was liek a kevin garnnett getting his whole hand on the block and just slamming the plyer to the ground. And it wasnt a foul yay. But the block was awsome

VeRt LeGeNd · #18 (**permalink**) 01-29-2008, 04:14 PM

nest week i will be starting VJB......

lol i guess i will give it a try.. i will be doing Intermediate Plyometrics, Bodyweight, arms from TVP, and Jump evolution abs ( they work)

ballin715 · #19 (**permalink**) 01-29-2008, 06:11 PM

was the jump evolution abs. hit me wit that

VeRt LeGeNd · #20 (**permalink**) 01-29-2008, 06:34 PM

no jump evolution is a plyometric program and it also included abs, i have a 6 pack, almost, lol from it..the abs are good

this would be my VJB schedule......

Monday Bodyweight, Intermediate Plyos
Tuesday Abs
Wedndsay Rest
Thursday Arms (TVP)
Friday Bodyweight, Intermediate Plyos
Saturday Arms
Sunday Rest