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Mr. Jingles™ · #1 (**permalink**) 02-20-2008, 06:11 PM

Age: 15
Height: 6'2"
Weight: 153lbs
Standing Reach: 8'0"
Standing Vertical: 25"
Running Vertical: 29"

Squat: 180lbs
Deadlift: 225lbs
Bench Press: 140lbs

I am a lengthy person, but I do not have strong legs, and I still have a decent vertical. I get 1" over the rim when jumping straight up. I feel if I lift all during the off-season I can drastically increase my vertical by next season. I will be playing JV baseball in the spring so I made up a challenging and effective workout for myself 2-3 days a week.

My routine consists of weights and plyos.

Week 1:
Strength:
Split Squats 2x10
Dumbbell Squats 2x10
Pistol Squats 2x10
SL Calf Raises 2x15

Plyos(w/ Jumpsoles):
Slalom Jumps(EL) 3x25
¼ Squat Jumps 2x10
Rim Jumps 2x10

Since I only have 10lb and 15lb dumbbells, I decided to just increase the amount of sets and reps for each exercise. Once baseball season ends and I will be able to go to the weight room, I plan on doing novice weights and plyos until school ends, then bodyweight and intermediate plyos during the summer when I won't have access to the weight room, then once school starts up again I will be doing intermediate full balanced program from VJB.

RoflDogs · #2 (**permalink**) 02-20-2008, 06:17 PM

very nice

Mr. Jingles™ · #3 (**permalink**) 02-22-2008, 03:45 PM

I did my first workout today, and I have decided to switch some things up. I am not going to do plyos after my workouts. I have a separate plyos workout I got from my friends copy of athletic advantage (real version, not crappy e-book). So Mondays & Fridays I will be doing strength training, and on Wednesday's I am going to be doing plyos.

The workout is definitely a challenging one. I can tell it's really going to increase my strength. The pistol squats are the hardest to get done, but the split-squats made me the most tired afterwards. I'm also probably going to have to increase the amount of reps for the dumbbell squats. They are too easy. I also did an upper body workout today. I will be doing this almost everyday until baseball starts, and maybe a few days a week during the season. It's nothing challenging, basically I am doing this to increase my arm strength since I have problems with my elbow for the past 2 years.

Seated Military Press 12-10-8
Wrist Curl (Forearm exercise) 3x12
Bicep Curls 3x10
Dumbbell Press 2x10
Chair Dips 3xUntil Failure

I can't wait to see what kind of results I get out of this.

Mr. Jingles™ · #4 (**permalink**) 02-23-2008, 09:32 AM

Today, my quadriceps are very sore. What sucks is that I found out this morning that a game of our that was canceled earlier in the season we are making up today. So I going to have to spend a lot of time stretching and warming up.

Mr. Jingles™ · #5 (**permalink**) 02-24-2008, 07:03 PM

Today I did my upper body workout.

Seated Military Press: 3x12,10,8 @15lb db's
Wrist Curls (Strengthens Forearms): 3x12 @15lb db's
Dumbbell Lateral Raises: 2x10 @10lb db's
Bicep Curls: 3x10 @15lb db's
Bench Press: 3x5 @115lbs
Chair Dips: 3xFailure (20,18,20)

The chair dips were the hardest. I can tell if I continue to do those, my shoulders and triceps will be very strong by the time I'm done. I feel like I will get a lot out of my workouts this off season.

I modified my lower body workout again because it made me wayyyy to sore. To many reps per set.

Week 1
Strength: Mondays & Fridays
Split Squats: 4x5
Explosive Dumbbell Squats: 2x15
Pistol Squats: 2x5
1-Leg Calf Raises: 2x15

Plyos: Wednesdays (Athletic Advantage Generated)
Leap Ups: 3x10
Step Ups: 2x8
Lunge Jumps: 1x6
Power Skips: 2x10
Squat Bounces: 3x13
Slalom Jumps (1-Leg): 2x25