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spuq webb zıplama programı

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  • spuq webb in zıplama programı olduğunu duydum ve ararken bitane buldum onun programıymış ne kadar doğru bilmiom yalnız tek sorun ingilizce olması
    biri çevirirse iyi olur

    Do the weight exercises Monday and Thursday. Do the jumping exercises Tuesday and Friday. You are allowed to play basketball on the weekend .IMPORTANT!!! Quality of the exercise is MUCH more important than quantity. 5 reps of proper form will get you in the air much higher than 20 reps of poor form. Also, if you want an explosive vertical (who doesn't!), you must train that way! Do every exercise as explosively as possible and go for maximum height. You're vertical will improve like you never thought possible if you go for more distance on every jump. This is telling your body that you need to get HIGHER. Maybe you wont be able to sit on the toilet bowl after this because it will be soar but its alright even if you cant feel your legs.
    Your workouts should not last more than an hour. If they are, don't rest as long. You should rest 2 minutes in between sets. Pick a weight for each exercise that you can do no more than the set number of reps with. If you can do any more, you are not getting the best possible workout. It is very important that you progress with the weights (and with jumping-the reps) as much as possible. If you don't increase the weights and reps, you're muscles think they don't have to get any stronger and your vertical won't get anywhere.
    Use a training log. Keep records of the exercises, reps, sets and weight for each exercise. Make sure that you are increasing the amounts regularly.


    Week 1-3 - STRENGTH TRAINING
    Weights - Mondays, Thursdays
    1. Squats - 3 sets x 10
    2. Calf Raises - 3 sets x 20
    3. Lunges - 3 sets x 10
    4. Leg Presses - 3 sets x 10
    5. Leg Curls - 3 sets x 15
    6. Presses - 2 sets x 25
    7. Shrugs - 2 sets x 25

    Jumping - Tuesdays, Fridays
    1. Side to Side Box Jumps - 2 sets x 15
    2. Lunge Jumps (with dumbells) - 2 sets x 10 each leg
    3. Reactive Jumps - 2 sets x 5
    4. Laundry Jumps - 2 sets x 20
    5. Calf Hops - 2 sets x 30
    6. Rim Jumps - 2 sets x 20

    Weeks 4-9 SPEED TRAINING
    Do each exercise with max speed.
    Weights - Mondays, Thursdays
    1. Squat Calf Raises - 3 sets x 10
    2. Hip Flexors - 2 sets x 30
    3. Lunges - 3 sets x 10
    4. Leg Curls - 3 sets x 15
    5. Leg Extensions - 2 sets x 20
    6. Shrugs - 2 sets x 10
    7. Presses - 2 sets x 10

    Jumping - Tuesdays, Fridays
    SUPER SPEED AND MAX HEIGHT
    1. Laundry Hops - 2 sets x 30
    2. Mini-Hops - 1 set x 200
    3. One leg jumps - 2 sets x 20 each leg
    4. One leg stair jumps (two stairs at a time) - 3 sets each leg
    5. No Arm Jumps - 2 sets x 30

    Weeks 10-15 PLYOMETRICS
    Weights - Mondays, Thursdays. Squats - 3 sets x 10
    2. Lunges - 4 sets x 10
    3. Calf Raises - 3 sets x 15
    4. One leg Leg Extensions - 2 sets x 15
    5. One leg Leg Curls - 3 sets x 15
    6. Presses - 2 sets x 10
    7. Shrugs - 2 sets x 10

    Jumping - Tuesdays, Fridays
    1. Squat Jumps - 2 sets x 50
    2. Lunge Jumps - 2 sets x 20
    3. Knee-ups - 2 sets x 30
    4. One leg bounding - 2 sets x 20
    5. Chair jumps - 2 sets x 20
    6. Alternating One Leg Jumps - 2 sets x 50







  • spuq
  • sapık webb

    burdaki terimlerin ne anlama geldiğini biliyoruz hepimiz galiba, bir ben bilmiyorum.. lunge jumps nasıl yapılır mesela
    • 
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