Explosive power speed

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RATING: 38 (FROM 4 JEFIT MEMBERS)

2 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This schedule will help you gain strength verry fast. And you will stay fast. This is important for athletes like basketball players and football players.

For each exercise you try to do between the 5 en the 8 reps.
During the day, you don't change the weight of an exercise.
If you get more then 8 reps then you know, next time you have to put more weight.
You do as many sets as you can, as long as you get the 5 reps.
The maximum number of sets is 5.

In example:
Bench Press: day 1: 100 kilo.
Set 1 :9 reps
set 2:7
set 3:6
set 4: 6
(last) set 5 : 6

day 2( next week) 105 kilo ( you got more then 8 last time)
set 1:7
set 2:5
set 3: 3
you stop because you did not reach 5 reps.

Day 3 you will keep the weight 105 because it was the right weight ( you did not go over 8 reps).

Try to do the exercise explosive.
In example. Benchpress. Fast up, Slow Down

Good luck!

Monday
Wednesday
Friday

Legs, Abs 9 exercises, 2 hrs 8 mins

Barbell Squat	5x5 reps	rest: 180s
Leg Press	5x5 reps	rest: 180s
Leg Extensions	5x5 reps	rest: 180s
Seated Leg Curl	5x5 reps	rest: 180s
Calf Press On Leg Press	5x5 reps	rest: 180s
Barbell Standing Calf Raise	5x5 reps	rest: 180s
Alternate Heel Touchers	3x8 reps	rest: 60s
Leg Pull In	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s

Bicep, Tricep, Back, Abs 19 exercises, 2 hrs 2 mins

Pull Ups	3x8 reps	rest: 60s
Dumbbell One Arm Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Close Grip Front Lat Pulldown	3x8 reps	rest: 60s
Wide Grip Lat Pulldown	3x8 reps	rest: 60s
Barbell Bent Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Close Grip Curl	3x8 reps	rest: 60s
Dumbbell Alternate Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curls	3x8 reps	rest: 60s
Barbell Close Grip Bench Press	3x8 reps	rest: 60s
Barbell Lying Triceps Extension	3x8 reps	rest: 60s
Cable Triceps Pushdown	3x8 reps	rest: 60s
Barbell Behind The Back Wrist Curl	3x8 reps	rest: 60s
Dumbbell Palms Down Wrist Curl Over A Bench	3x8 reps	rest: 60s
Dumbbell Palms Up Wrist Curl Over A Bench	3x8 reps	rest: 60s
Crunches	3x8 reps	rest: 60s
Exercise Ball Crunch	3x8 reps	rest: 60s

Chest, Shoulders, Abs 15 exercises, 1 hr 34 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Standing Military Press	3x8 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press on Exercise Ball	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Alternate Front Raise	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Roll Downs	3x8 reps	rest: 60s
Toe Touchers	3x8 reps	rest: 60s
Warrior 2 Pose	3x8 reps	rest: 60s
Warrior 3 Pose	3x8 reps	rest: 60s
Warrior Pose	3x8 reps	rest: 60s
Weight Plate Side Bend	3x8 reps	rest: 60s