please critique my prgram-I would appreciate a disccusion as its different than most!

[nails]

MONDAY
Bench press heavy 2-4 reps then strip set
bent over row heavy
TIMED CIRCUITS x 3 each 1 min rest
A-1) 25 1ArmPush ups 2) 10 hanging Leg raises 3)20 inv rows
B-1) 15 h.stand presses 2)15 pull ups 3)10 bicep curls 35kgb.bell
C-1) 10 cable push/pull 2) 25 wall ball crunches 3)push up series 15/15/15/15D- 1) pec dec x 10 2) x10 hanging leg wipers 3) x 25 dips

TUESDAY1)Squats-pyramid 10/8/6/3x3/6/8/10)
snatches 60kg 3-6 <>x8 depth jumps3)
squat jumps 60kg/5<>x8 1 leg tuck jumps4)
calf machine < > piston squats

WEDNESDAY
Weighted pull ups x3 heavysets then strip
Handstand presses between boxes

TIMED CIRCUITS
A- 1) 15 pull ups 2) 10 dragon flags 2) 25 wall ball crunches
B- 1) 15 h. Stand presses2) x10 lat raises 10kg 3) high row 45 of bar
C- 1) 25 1arm push ups 2) 20 inv rows 3) 10 standing cable rows
D- 1) 10 French press 2) 25 dips 3) 10 hanging leg raises

THURSDAY
Hour interval interval run 1600m@16kph : 400@6kph

FRIDAY SAQ and fitness
1) lateral slides x3 2) Nike drillx3 3) jump ropex100 skips
1)hill sprints 2) box drop squats 3) lateral bounds
1) tabata squats 2) speed step ups 3) stair flight sprints

 

[evolutionX]

Well, what are your goals with this program?

Why do you have stuff like snatches not first on certain days? I don't quite understand the order of your movements.

 

[nails]

My goals are performance enhancement. I play basketball.
The reason snatches are after squats is that i do not take squats to failure- I do 1-3 max rep stuff.

I aim to have the best strength and power to weight ratio as possible

After squats my power lifts are supersetted with plyometrics hence the little arrows <>.

 

[evolutionX]

I still don't understand your training set up. Your Olympic lifts should go before your strength movements. Your training program looks like a lot of various movements just thrown together that could improve athletic performace but they're just randomly thrown together.

I would look at a couple different programs
Westside for Skinny Bastards III

(Yes, I know you don't play basketball but this program has a lot of the Olympic lifts combined with strength training and general conditioning)

 

[nails]

complex training- combining a maximum strength exercise with a power/plyometric exercise.

 

[nails]

The reason for squats first is that i find it prepares my body for explosive lifts and plyo stuff. Its post activation potential- firing up your neuro-muscular system so you can activate more fibres.
I'll take a look at those programs and post what I think

 

[evolutionX]

complex training- combining a maximum strength exercise with a power/plyometric exercise.

I completely understand what you're trying to achieve. I just think the programming is off.

 

[evolutionX]

The reason for squats first is that i find it prepares my body for explosive lifts and plyo stuff. Its post activation potential- firing up your neuro-muscular system so you can activate more fibres.
I'll take a look at those programs and post what I think

Like I said, I understand this. I just think your programming is off. Hopefully you'll like one of those programs.

 

[nails]

So your issue is with my tuesday routine- what do you think would be a better routine?

This is meant to cover all bases- power, strength, aerobic, anarobic etc etc. Then when i want to focus on one aspect i can adjust programs. It is difficult to juggle all aspect of fitness

 

[evolutionX]

So your issue is with my tuesday routine- what do you think would be a better routine?

This is meant to cover all bases- power, strength, aerobic, anarobic etc etc. Then when i want to focus on one aspect i can adjust programs. It is difficult to juggle all aspect of fitness

What if you did something like this-
M:
A)Bench: Work up to a heavy triple
B) As many rounds as possible in 15 minutes
5 dips
5 burpee pull ups
50 rope jumps

T:
A)Hang or Power snatch: 3, 3, 3, 1, 1, 1 (work up to a heavy single)
B)Squat: work up to a heavy triple
Reps of 15, 12, 9 for time of:
C1)glute ham raises
C2)crunches on glute ham developer
C3)18 or 24" box jumps

W:
On the rower for 20 minutes
1 minute row as many meters as possible. Take a minute rest. Do this until 20 min is done.

Th:
A)Start with military press in reps of 3. When you get near failure, hit push presses to a very heavy triple.

B)As many rounds as possible in 15 minutes:
10 push ups
10 inverted rows
10 burpees

F:
A)deadlift:3x3
B)5 rounds
10 (5 each arm) 1 arm db snatches
400 meter run
C)whatever you want to do

This is a small example. I might look over at where he does strength training 3 days a week followed by a circuit conditioning set up. Then you could follow the workout of the day from 2-3 times a week. This would make it easy.