I'm 5"7, turning 14 in September, and I'm hitting the gym this Summer. I'm a very active kid, play basketball in the morning, lunch, and I playSoccer, Basketball, Volleyball and Track. Here is a program I plan to do:
1 week of rest, avoid impact. Nurse all injuries, stationary bike.
1 week of active rest, nothing high impact. (Pick-up games, free-weights)
Early Pre-season: (1.5 weeks)
Off-season
-focus on core (lower back, abdominals)
Days per week: 3
Load- 50-60% Max
Reps: 15-20
Sets: 2-3
Off-season (2.5 weeks)
-4 weeks before season starts
Days per week: 3
Load-80%-90% Max
Reps: 4-8
Sets: 3-5
Explosive Weightlifting (2 weeks)
Days per week: 3
Load: 50%
Reps: 10-12
Sets: 2-3
Season: Normal Weightlifting
Days per week: 2
Load: 60%-70%
Reps: 10-12
Sets: 2-3
Explosive Weightlifting
Days per week:1
Load: 50%
Reps: 10-12
Sets: 2-3
From what I have read, the explosive weightlifting will apply the strength I have gained from the normal weighlifting into explosiveness, which is great for me. Now I heard that I should do pylo's, but can explosive weightlifting replace pylo's?
1 week of rest, avoid impact. Nurse all injuries, stationary bike.
1 week of active rest, nothing high impact. (Pick-up games, free-weights)
Early Pre-season: (1.5 weeks)
Off-season
-focus on core (lower back, abdominals)
Days per week: 3
Load- 50-60% Max
Reps: 15-20
Sets: 2-3
Off-season (2.5 weeks)
-4 weeks before season starts
Days per week: 3
Load-80%-90% Max
Reps: 4-8
Sets: 3-5
Explosive Weightlifting (2 weeks)
Days per week: 3
Load: 50%
Reps: 10-12
Sets: 2-3
Season: Normal Weightlifting
Days per week: 2
Load: 60%-70%
Reps: 10-12
Sets: 2-3
Explosive Weightlifting
Days per week:1
Load: 50%
Reps: 10-12
Sets: 2-3
From what I have read, the explosive weightlifting will apply the strength I have gained from the normal weighlifting into explosiveness, which is great for me. Now I heard that I should do pylo's, but can explosive weightlifting replace pylo's?